BLOG

WOD

Friday 11.02.2018

POSTED ON November 2, 2018

Friday | 11.02.2018

0 Comments / CATEGORY:
Warm Up: 
 
5 Strokes Rower arms only
5 Strokes Rower legs only
1min Hollow Body Hold
1min Arch Hold
 
x2-3 sets
 
Foundation: 
 
A. EMOM 9min
 
1st min :45 Headstand
2nd min :45 Hollow Body Hold
3rd min 5-7 Kipping Handstand Push-ups
 
*During this time coaches make sure to talk to athletes about the kipping handstand push up. Use this time to develop and work on the skill before we perform the movement in the Metcon today.
 
Metcon: 
 
Level 1 (RX) 
 
15min AMRAP
 
500m Row
15 Ring Dips
10 Strict Handstand Push-ups
Level 2 (Intermediate) 
 
15min AMRAP
 
500m Row
15 Ring Dips from Knees
10 Handstand Push-ups
 
Level 3 (Beginner) 
 
15min AMRAP
 
500m Row
15 Box Dips
10 Pike Handstand Push-ups from Box
 
Cool Down: 
 
3 Rounds For Quality
 
1min Forward Fold
1min Pigeon L/R
1min Supine L/R

  • 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

  • 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