BLOG

WOD

Friday 04.22.2022

POSTED ON April 22, 2022

Friday | 04.22.2022

0 Comments / CATEGORY:

**1. Movement Prep/Activation and Increasing Heart Rate**
20 PVC Pass Throughs
10 PVC Around the Worlds (Left and Right)
20 Walking Lunges + Torso Twist
-into-
3 sets (Empty Bar or PVC)
20 Second Bike Erg (moderate pace)
5 Split Stance Press
5 Back Squats
10 Alternating V-Ups

**2. Skill Work**

2 Push Press + 1 Split Jerk x 5 Working Sets
* 10-15 minutes *

**3. Workout Prep**
3 sets (build in weight)
5/4 Calorie Bike Erg
2 Back Squats

**4. Workout: Almond Joy**

Freedom (RX’d)

5 sets
20/16 Calorie Bike Erg FAST! (OR 15/12 Calorie Echo Bike)
10 Back Squats (185/125)
– 3-minute recovery bike between sets –

ndence
5 sets
16/13 Calorie Bike Erg FAST!
10 Back Squats (155/105)
3-minute recovery bike between sets

* Liberty
5 sets
12/10 Calorie Bike Erg FAST!
10 Dumbbell Front Squats (light)
3-minute recovery bike between sets

  • 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

  • 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 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 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

  • 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