BLOG

WOD

Wednesday 06.10.2020

POSTED ON June 9, 2020

Wednesday | 06.10.2020

0 Comments / CATEGORY:
General Warm Up:
3/3 front scale
3/3 back scale
:30 freestanding handstand hold
:20 side plank L/R
2min saddle stretch
10min clock working on flow and quality
 
Foundation:
A1.) Hollow Body Rock 3 sets of 20-30 reps; rest :45 A2.) Butterfly pull up progressions 3 sets of 2min of practice; rest :45 (See video below)
 
WOD: “Biggie”
 
Level 1
1min hang dumbbell snatch 50/35 alt. every rep
1min chest 2 bar pull up
1min box jump over 24/20
1min Rest
X3
Level 2
1min hang dumbbell snatch 35/20 alt. every rep
1min pull up
1min box jump over 24/20
1min Rest
X3
 
Level 3
1min hang dumbbell snatch 20/10 alt. every rep
1min jumping pull up
1min box step over 24in
1min Rest
X3
 
CoreWOD: 3-4 rounds
20 dual dumbbell flutter kicks
30 russian twist
20 butterfly sit ups

  • 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 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

  • 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