BLOG

WOD

Wednesday 08.26.2020

POSTED ON August 25, 2020

Wednesday | 08.26.2020

0 Comments / CATEGORY:
Wednesday 08/26
 
Warm Up: Min 0-15
 
**1. Movement Prep/Activation**
 
7:00 AMRAP
12/10 Calorie Row
10 Banded Good Mornings
10 Goblet Squats
 
**2. Strength Prep**
3 sets (empty bar)
5 Deadlift Bows
5 Deadlift Below the knee
5 Deadlifts
 
– into –
 
Warm Up to working Deadlift weight
*Use 2-3 sets to warm up to 80%
Strength: Min 15-30
**3. Workout Prep (After Strength)**
2 sets
5 Burpees
10 Kipping Knee Raises
15 Plate Hops
20ft Lunge
 
Workout: Min 30-50
 
15:00 Amrap
3 Rounds
25 Toes to Bar
25 Push Ups
-into-
Max Rounds
50 Double Under
50ft Double Dumbbell Front rack walking lunge (50’s/35’s)*
 
* Every 5ft section counts as 1 rep *
 
Accessory: Min 50-60
 
3 rounds:
12 Seated DB Z press (each side)
12 Dumbbell Bicep Curls (each side)
8 Lateral Box Step Up (each side)
  • 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

  • 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 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

  • 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 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