BLOG

WOD

Thursday 11.02.2017

POSTED ON November 1, 2017

Thursday | 11.02.2017

0 Comments / CATEGORY:

Warm Up:

10 arm circles forward

10 arm circles backwards

10 heidens

5 clean high pull

5 hang power clean

x2-3 sets

Foundation:

A. Accumulate 4min in Handstand Hold *if you hold :15 then you have 3:45 to make up

B. Seated Z Press 4 sets of 7 reps every 1:15 x5

Level 1 (RX)

9min AMRAP

30 Double Unders
9 Hang Power Clean 95/65

Level 2 (Intermediate)

30 Double Unders
9 Hang Power Clean 75/55

Level 3 (Beginner)

30 Single Unders
9 Hang Power Clean 55/35

  • 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 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

  • 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