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Thursday 03.12.2020

POSTED ON March 11, 2020

Thursday | 03.12.2020

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Warm Up:
:15 handstand hold
5 squat cleans
:30/:30 side plank
30ft spider man lunge
1min/1min pigeon
X3
 
Breakout – 10 minutes to work on kipping HSPU 
 
Strength: Build to the following complex in 5 sets 2 squat clean + 3 front squats
 
WOD: 15min time cap “Gorilla”
 
RX 10-1
Hang Squat Clean 135/95
handstand push up
For time
Intermediate 10-1
Hang Squat Clean 115/85
handstand push up to ab mat
For time
 
Beginner 10-1
Hang Squat Clean 115/80 (weight stays the same as intermediate)
pike handstand push up off box
For time
 
ROMWOD:
1min Dragon L/R
1min lizard L/R
2min saddle stretch
3 rounds
  • CrossFit has changed the way I live my life. At Crossfit Up Dog I look forward to getting up and hitting the box, so I can see results day in and day out. I do not always meet my goals, but with CrossFit I have learned to appreciate progress – progress that is tangible.

    - David Neace

  • Crossfit has changed the projection of my life both physically and mentally. I owe my success to the crossfit community at Core that rallied around me and pushed me to success.

    - Katelyn Guild

  • I began at Crossfit Up Dog in November, 2013. Over the last 16 months I've lost 60 lbs, completely transformed my health, broken through physical barriers I never thought were possible and gained more new friends than I can count.

    - Zach Brockman

  • Moving home and having to find a new box was nerve wrecking but everyone at CrossFit Up Dog welcomed me with open arms. The staff is amazing and the classes are always a challenge! Everyone is so motivating and fun to be around. I couldn't have picked a better box on the beach to be apart of!

    - Leigh Schwartz

  • Core Fitness is an amazing work-out facility. The entire team of staff, coaches, and trainers are top-notch to say the least.

    - Russ Richardson

  • CrossFit Up Dog is a place I can go to get a challenging workout with a great community that supports and encourages me in exceeding my goals.

    - Amy Shroff