BLOG

WOD

Tuesday 12.26.2017

POSTED ON December 25, 2017

Tuesday | 12.26.2017

0 Comments / CATEGORY:

Warm Up:

5 squats with a press out
8 step ups alternating legs
50ft walk on toes
50ft walk on heels backwards
50ft side shuffle L/R

x2-3 sets

Metcon:

“Kelly”

Level 1 (RX)

5 rounds for time

400m run
30 box jump 24/20
30 wall balls 20/14

Level 2 (Intermediate)

5 rounds for time

400m run
20 box jump 24/20
20 wall balls 20/10 9ft target

Level 3 (Beginner)

5 rounds for time

200m run
20 step ups 24/20
20 wall balls 14/10 9ft target

  • 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

  • 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

  • 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

  • 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