BLOG

WOD

Wednesday 02.05.2020

POSTED ON February 4, 2020

Wednesday | 02.05.2020

0 Comments / CATEGORY:
Warm Up: (Spend 15min of time on the warm up)
50ft toe pull
50ft quad pull
200m row
5 half burpees
1-2 wall walks
X3
 
Team WOD: *Teams of 2 *For scoring everything counts as is 150 cals = 150 reps, :30 L-hang = 30 reps
30min AMRAP
RX/Level 1
150 row complete as a team switching when you wish :30 L-Hang (legs out)
100 kettlebell swings 53/35 complete as a team switching when you wish
:30 forearm plank each
50ft handstand walk complete as a team switching when you wish
Intermediate/Level 2
150 row complete as a team switching when you wish :30 L-Hang (knees up)
100 kettlebell swings 35/26 complete as a team switching when you wish
:30 forearm plank each
50ft handstand walk complete as a team switching when you wish
 
Beginner/Level 3
100 row complete as a team switching when you wish :30 L-Hang (knees up)
100 kettlebell swings 35/26 complete as a team switching when you wish
:30 forearm plank each
100ft bear crawl complete as a team switching when you wish
 
ROMWOD:
1min calf stretch L/R
1min butterfly
1min hurdler x2-3

  • 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 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 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

  • 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

  • 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