Tuesday 10.15.2019

POSTED ON October 14, 2019

Tuesday | 10.15.2019

0 Comments / CATEGORY:
Warm Up:
50ft broad jump
10 hips down push ups
:20 supinated dead hang
x2-3 sets
A. EMOM 12min
1st min :10-15 bottom of the ring dip hold + :10-15 ring support hold
2nd min 5 snap to support
3rd min 2-4 kipping ring muscle ups
*Scale 1 3-4 banded ring muscle up
*Scale 2 3-4 jumping ring muscle up
*Scale 3 4-5 low ring muscle up transition
Metcon: “One arm tango”
RX (Level 1)
400m run
200m Dumbbell Farmers Carry 50/35 (one hand) *400m total, 200m each hand
5 rounds for time
Intermediate (Level 2)
400m run 200m
Dumbbell Farmers Carry 35/20 (one hand) *400m total, 200m each hand
5 rounds for time
Beginner (Level 3)
400m run
200m Dumbbell Farmers Carry 35/20 (one hand) *400m total, 200m each hand
4 rounds for time
Cool Down:
2-3 rounds for quality
1min KB arm bar L/R
1min flat needle L/R
1min down do
  • 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

  • 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 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