BLOG

WOD

Friday 06.01.2018

POSTED ON May 31, 2018

Friday | 06.01.2018

0 Comments / CATEGORY:

z

BENCH MARK FRIDAYS
 
Warm Up:
 
7/7 KB High Pull
10 Prone Pass throughs
10 Cossack Squats
 
x3 then…
 
5/5 Rock Back Split Squats
5 Hips Down Push-ups
3 Hollow to Arch Kips + 5 Scap Pulls
 
x3 then…
 
200m Sprint
3 Pull-ups
5 Push-ups
8 Air Squats
 
x3; rest 1min between each set
 
Metcon:
 
“Cindy”
 
20min AMRAP
 
Level 1 (RX)
 
5 Pull-ups
10 Push-ups (open standard)
15 Air Squats
Level 2 (Intermediate)
 
5 Pull-ups
10 Hand Release Push-ups
15 Air Squats
 
 
Level 3 (Beginner)
 
5 Jumping Pull-ups
10 Hand Release Push-ups
15 Air Squats
  • 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

  • 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

  • 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

  • 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

  • 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