BLOG

WOD

Monday 03.19.2018

POSTED ON March 18, 2018

Monday | 03.19.2018

0 Comments / CATEGORY:
Warm Up:
 
:15 handstand hold
10 prone pass throughs
10 alternating v-ups
5 hips down push ups
 
x3-4 sets
 
Skill:
 
A. Handstand Push Ups
 
EMOM 10min
 
RX
 
1st min 3 strict handstand push ups + 5 handstand push ups
2nd min 35 double unders
 
Intermediate
 
1st min 5 handstand push ups
2nd min 35 double unders
 
Beginner
 
1st min 5-7 pike push ups off a box 2nd min 50 single unders
Metcon:
 
RX
 
30 Bear Complex 115/85
 
For time
 
*power clean + front squat + push press + back squat
 
Intermediate
 
30 Bear Complex 95/75
 
For time
 
*power clean + front squat + push press + back squat
 
Beginner
 
30 Bear Complex 75/55
 
For time
 
*power clean + front squat + push press + back squat
  • 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

  • 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

  • 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

  • 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