BLOG

WOD

Tuesday 10.09.2018

POSTED ON October 8, 2018

Tuesday | 10.09.2018

0 Comments / CATEGORY:
Warm Up:
 
10 Hips Down Push-ups
5/5 Lateral Step-ups
:10 Dead Hang + 3 Strict Toes 2 Bar
 
x2-3 sets
 
Foundation:
 
A. EMOM 10min
 
3 Front Squats 75-80%
 
Metcon:
 
RX (Level 1)
 
12min AMRAP
 
10 Burpee
12 Toes 2 Bar
16 Alternating Pistols
Intermediate (Level 2)
 
12min AMRAP
 
10 Burpee
12 Toes 2 Bar
16 Alternating Scaled Single Leg Squats (see below)
 
Beginner: (Level 3)
 
12min AMRAP
 
10 Burpee
12 Hanging Knee Raises
8/8 Lateral Box Step Up 24/20
 
Cool Down:
 
10min For Quality
 
7/7 Rock Back Split Squats
2min Saddle
1min Shoulder T L/R
  • 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 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

  • 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

  • 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