BLOG

WOD

Tuesday 04.14.2020

POSTED ON April 13, 2020

Tuesday | 04.14.2020

0 Comments / CATEGORY:

Warm Up

20 seal jumping jacks

10 scap push ups

30ft walking lunge with a twist

Complete 4 rounds

Foundation:

A1.) Single Leg RDL 5 sets of 8/8 @31×1; rest :45/:60 A2.) Seated Single Arm Push Press with dumbbell or household item 5 sets of 8/8 @31×1; rest :45/:60

WOD:

20 lateral cone jumps (find something and jump back and forth laterally over it.)

50ft reverse bear crawl

20 box jumps (Use 16in, 20in or 24in box/object to jump to)

50ft bear crawl forward

5 Rounds

For Time

ROMWOD:

2min double flat needle

3min Cross shin L/R

3min pigeon L/R 2min QL Stretch L/R

  • 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

  • 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

  • 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