Wednesday 07.15.2020

POSTED ON July 14, 2020

Wednesday | 07.15.2020

0 Comments / CATEGORY:
Warm Up:
30ft lateral plank walk L/R
30ft lunge with a twist
15 leg lifts
6/6 single leg glute bridge
X2-3 sets
Aerobic WOD: 40min AMRAP
Level 1:
10/10 Hang Kettlebell Snatch 53/35
30ft single arm Kettlebell front rack lunge L/R 53/35
30/20 cal air bike
10 strict toes to rings
8/6 deficit handstand push ups
Level 2:
10/10 Hang Kettlebell Snatch 35/20
30ft single arm Kettlebell front rack lunge L/R 35/20
30/20 cal air bike
10 strict toes to rings
8/6 handstand push ups
Level 3:
10/10 Hang Kettlebell Snatch 26/18
30ft single arm Kettlebell front rack lunge L/R 26/18
30/20 cal air bike
10 hanging knee raises on the rings
10 deficit push ups off 45lbs plates
ROMWOD: 2 rounds
100m overhead carry L/R
2min standing straddle
  • 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

  • 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 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 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