BLOG

WOD

Tuesday 12.11.2018

POSTED ON December 10, 2018

Tuesday | 12.11.2018

0 Comments / CATEGORY:
Warm Up:
 
200m Jog
5 Hips Down Push-ups
10 Cossack Squats
:15 Handstand Hold
 
x2-3 sets
 
Metcon:
 
*option of 20lbs vest
*when you finish that is your score rest included.
 
“Dirty Myrtle”
 
RX (Level 1)
 
5 Rounds For Time
45 Air Squats
35 Double Unders
25 Burpee
15 Handstand Push-ups (open standard measure before)
 
*rest 3min between each round
Intermediate (Level 2)
 
5 Rounds For Time
 
45 Air Squats
35 Double Unders
25 Burpee
15 Handstand Push-ups (allowed a 1inch riser “ab mat”)
 
*rest 3min between each round
 
Beginner (Level 3)
 
4 Rounds For Time
 
45 Air Squats
50 Single Unders
25 Burpee
15 Deficit Push-ups
 
*rest 3min between each round
 
Cool Down:
 
3 Rounds For Quality
 
2min Couch L/R
1min Shoulder T
1min Butterfly
  • 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

  • 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 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

  • 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