BLOG

WOD

Thursday 10.12.2017

POSTED ON October 11, 2017

Thursday | 10.12.2017

0 Comments / CATEGORY:

Warm Up:

5 strict press PVC
5 Push press PVC
5 half burpee
:15 deadhang from bar

x2-3 sets

Foundation:

A. Find Heavy of this complex in 5 sets

1 Strict press + 2 Push Press

WOD

Level 1 (RX)

30-20-10

Weighted Sit Up 45/35
Toes 2 Bar
burpee

Level 2 (Intermediate)

30-20-10

Weighted Sit Up 25/15
Toes 2 Bar
burpee

Level 3 (Beginner)

30-20-10

Sit Up
Hanging knee raise
burpee

Cool Down

Find a heavy single arm 200ft carry for both L/R

  • 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

  • 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 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 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

  • 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