BLOG

WOD

Thursday 04.09.2020

POSTED ON April 8, 2020

Thursday | 04.09.2020

0 Comments / CATEGORY:
Warm Up:
400m run then…
:30 plank
:30 arch
Complete 5 sets of the core work.
 
WOD:
 
Limited Equipment
10min AMRAP
100m run
10 hang dumbbell snatches 2
0 flutter kicks
-rest 5min-
10min AMRAP
10/10 single arm dumbbell push press
100ft bear crawl
-rest 5min-
10min AMRAP
8/8 single dumbbell front squats
10 handstand push ups or Piked Push ups
Total Reps
RX (Level 1): 50/35
Intermediate (Level 2): 35/20
Beginner (Level 3): 20/10
Bodyweight
10min AMRAP
100m run
50ft broad jump
20 Flutter Kicks
-rest 5min-
10min AMRAP
8/8 Seated Water Jug/Milk Jug Push Press
100ft bear crawl
-rest 5min-
10min AMRAP
15 jumping air squats
10 handstandd push ups or Piked Push ups
Total Reps
 
ROMWOD:
3min seated cross shin L/R
2min QL Stretch L/R
2min single leg forward fold
Complete 2 sets

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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