BLOG

WOD

Tuesday 04.21.2020

POSTED ON April 20, 2020

Tuesday | 04.21.2020

0 Comments / CATEGORY:
Warm Up:
30ft lunge with a twist
10 hollow to arch roll
20 groiners
Complete 3 sets
 
Foundation:
A. Build to a heavy 3 Hang Power Clean + 1 Push Jerk today in
5 sets of less
*if no barbell then use two dumbbells and perform EMOM for 10-15min or use a back back and build to a heavy or if sand bag available perform as well.
 
Metcon:
Option 1: (limited weights)
15min AMRAP
30 single dumbbell suitcase deadlift
30 hand release push ups
50ft single arm overhead carry
 
RX (Level 1): 50/35
Intermediate (Level 2): 35/20
Beginner (Level 3): 20/10
*Use a backback or house hold item if no dumbbells available.
Option 2: (no weight)
15min AMRAP
30 single leg body weight toe touch (15 each side)
30 hand release push ups
100ft walk with a shirt over head
*Use a shirt or band and pull it apart overhead and walk 100ft with out your elbows bending. This will get tougher then you think.
 
ROMWOD:
3min straddle
2min pigeon L/R
3min butterfly
2min pigeon L/R
1min seated forward fold
  • 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

  • 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 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