Thursday 05.21.2020

POSTED ON May 20, 2020

Thursday | 05.21.2020

0 Comments / CATEGORY:
Warm Up:
30ft Samson lunge
5/5 front scale
6 light weight dumbbell snatch
6 light weight devils press
Foundation: (15-20min)
A1.) Double Kettlebell Front Rack Step Up 3 sets 8/8; rest :60
A2.) Handstand hold :30/:45; rest :30/:30
A3.) Tall Box Jump step down 3-5; rest :60
WOD: (Energy System Priority)
25ft left 25ft right single arm overhead lunge
12 alt. single arm devils press
8 handstand push ups to deficit
Complete 4 sets; rest 1:30 between
(record slowest time)
*Scale movements based of what coaches suggest
RX (Level 1): 50/35lbs single dumbbell, 6in/4in deficit
Intermediate (Level 2) 35/20 single dumbbell, 4in/2in deficit
Beginner (Level 3) 35/20 single dumbbell, regular handstand push up or 15 hand release push ups
ROMWOD: Complete 3 rounds
:20/:20 starfish plank
10 Cuban press
:45/:45 Jane Fonda hold
  • 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

  • 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 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

  • 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

  • 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 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