BLOG

WOD

Wednesday 02.12.2020

POSTED ON February 11, 2020

Wednesday | 02.12.2020

0 Comments / CATEGORY:
Warm Up:
50ft Carioca
10 snap downs
5 half burpees
5/5 single arm KB swing
X3
 
Team WOD:
Teams of 3 complete the following in waterfall fashion.
Part A
20 cal row
15 burpees over the rower
20 Kettlebell swings
15 burpees over the rower
20 cal row
Rest 5min
Part B
400m run
15 burpees to plate
20 handstand push ups
15 burpees to plate
400m run
then…
300 cal air bike
This is how it works P1 goes, as soon as they’re done with part A, Partner 2 can start.
Partner 1 must wait 5min before starting part B once Partner 1 finishes part B they can start on the 300 calories on the bike.
When partner 2 arrives they can help.
Partner 3 must follow the same order above waiting for 2 to finish A rest 5min perform B then proceed to help on the bike.
*scale to deficit push ups for 30 reps
*suggested kettlebell is 70/44
 
ROMWOD:
1min seated crosshin L/R
1min forward fold
1min seal
x3
  • 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

  • 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 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