Tuesday 10.22.2019

POSTED ON October 21, 2019

Tuesday | 10.22.2019

0 Comments / CATEGORY:
Warm Up:
50ft lateral plank walk
10 cat camel
12 dead bugs
x2-3 sets
A. EMOM 12min
1st min 6-8 med ball candle stick
2nd min :15-:20 bottom of ring dip hold
3rd min 1-2 strict ring muscle ups
*Scale 1 4-5 low ring muscle up transition
Metcon: 22min AMRAP
RX (Level 1)
60/50 cal air bike
50 wall balls 20/14 10ft/9ft
40 dumbbell snatch 50/35
30 chest 2 bar pull ups
20 lateral burpee over dumbbells
10 ring muscle ups
Intermediate (Level 2)
60/40 cal air bike
50 wall balls 20/14 9ft/8ft
40 dumbbell snatch 35/20
30 pull ups
20 lateral burpee over dumbbell
15 jumping ring muscle ups
Beginner (Level 3)
50/40 cal air bike
50 wall balls 14/10 9ft/8ft
40 dumbbell snatch 35/20
30 jumping chest 2 bar pull ups
20 lateral burpee over dumbbell
10 kipping pull up
Cool Down: For Quality
3min seated straddle
2min saddle eagle L/R
  • 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 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

  • 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

  • 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

  • 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