BLOG

WOD

Wednesday 08.22.2018

POSTED ON August 21, 2018

Wednesday | 08.22.2018

0 Comments / CATEGORY:
Warm Up:
 
7/7 KB High Pull
50ft Single Arm Over Head Carry with DB
:20 Handstand Hold
 
x3
 
Skill:
 
15min EMOM
 
1st min 10-12 Seated Pike Raises
2nd min 5 Strict Handstand Push-ups or 8 Kipping Handstand Push-ups
3rd min Single Arm Seated Z Press 3-5 reps L/R
 
Metcon:
 
Level 1 (RX)
 
200m Run
100m Walking Lunge
50 Air Squats
 
3 Round For Time
 
*100m is about 300ft
Level 2 (Intermediate)
 
200m Run
50m Walking Lunge
35 Air Squats
 
3 Round For Time
 
*150ft
 
Level 3 (Beginner)
 
200m Run
25m Walking Lunge
25 Air Squats
 
3 Round For Time
 
*100ft
 
2 Rounds For Quality
 
:30/:30 Side Plank
15 Arch Rocks with PVC
15 V-ups

  • 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

  • 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

  • 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

  • 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