BLOG

WOD

Tuesday 11.14.2017

POSTED ON November 13, 2017

Tuesday | 11.14.2017

0 Comments / CATEGORY:

Warm Up:

:30 plank
10 reverse pass throughs
5/5 med ball toss rotational with partner

x2-3 sets

Foundation:

A. Every 1:15 (4 sets each total of 8 sets)

1st 1:15 DB Row 7/7
2nd 1:15 Close Grip Bench Press 5

*70%+

Metcon:

Level 1 (RX)

3 rounds for time

100m run
50 air squats
100m run
50 sit ups
100m run
50 double unders

Level 2 (Intermediate)

3 rounds for time

100m run
30 air squats
100m run
30 sit ups
100m run
30 double unders

Level 3 (Beginner)

3 rounds for time

100m run
25 air squats
100m run
25 sit ups
100m run
50 single unders

  • 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

  • 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

  • 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

  • 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