BLOG

WOD

Wednesday 07.22.2020

POSTED ON July 21, 2020

Wednesday | 07.22.2020

0 Comments / CATEGORY:
Coach/Class Notes: Goal is sustainability.
 
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 Metcon: 45min AMRAP
 
Level 1:
800m run
15/12 4in/2in deficit handstand push ups
50 butterfly sit ups
25ft/25ft handstand walk
15 strict toes 2 rings
10 russian kettlebell swings 70/53
Level 2:
800m run
15/12 handstand push ups
50 butterfly sit ups
25ft handstand walk or practice attempts
15 strict toes 2 rings
10 russian kettlebell swings 53/35
 
Level 3:
800m run
10 piked handstand push ups off box
50 butterfly sit ups
25ft/25ft bear crawl
15 strict hanging knee raises
10 russian kettlebell swings 35/26
 
COREWOD: 2 rounds
100m overhead carry L/R
20 alt. bird dogs
2min standing straddle
:45-:60 arch hold
  • 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

  • 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

  • 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