BLOG

WOD

Tuesday 12.31.2019

POSTED ON December 30, 2019

Tuesday | 12.31.2019

0 Comments / CATEGORY:
Warm Up:
4/4 standing windmill thorax rotation
50ft Carioca L/R
5 hips down push ups
X3
5 Clean deadlift
5 muscle clean
5 behind the neck thruster
X3
 
Foundation:
A. 1 clean . 1 clean + 2 thrusters
x6-8 sets; every 2:30
*build to a a heavy of today’s complex
*15s between on the cluster
 
Barbell Metcon:
 
RX
50 power cleans 155/105
Intermediate
50 power cleans 135/95
 
Beginner
50 power cleans 95/65
 
Cool Down:
3 rounds for quality
1min pigeon L/R
2min cross shin 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 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

  • 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