BLOG

WOD

Wednesday 07.01.2020

POSTED ON June 30, 2020

Wednesday | 07.01.2020

0 Comments / CATEGORY:
Warm Up:
30ft bear crawl
:15 dead ring hang
10 sit ups
2 candle sticks
X2-3 sets
 
Aerobic WOD: 40min time Cap
 
Level 1:
100ft dumbbell bear crawl 50/35
10 dumbbell strict press 50/35
75 reverse single unders (this is s skill)
15 toes 2 rings
400m run
x6 Sets; rest 1min
Level 2:
100ft dumbbell bear crawl 35/20
10 dumbbell strict press 35/20
75 reverse single unders (this is s skill)
15 toes 2 rings
400m run
x6 Sets; rest 1min
 
Level 3:
100ft dumbbell bear crawl 20/10
10 dumbbell strict press 20/10
50 reverse single unders (this is s skill)
15 Hangining knee raises
400m run
x6 Sets; rest 1min
 
ROMWOD: 3 rounds
1min straddle
1min bound angle
1min half saddle L/R
1min pigeon L/R
  • 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

  • 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

  • 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