BLOG

WOD

Monday 04.16.2018

POSTED ON April 15, 2018

Monday | 04.16.2018

0 Comments / CATEGORY:
Warm Up:
 
:20 dead hang from rings
50ft spider walk
:45 plank
5 air squat into 30ft duck walk
 
x3
 
Foundation:
 
A1.) Strict Dips 5×5; rest :30-:45
A2.) Weighted Hollow Rock 5×15-20; rest :30-:45
A3.) Strict Toes 2 rings 5×5-8; rest :30-:45
 
Metcon:
 
L1
 
400m run
15 thrusters 95/65
 
5 rounds for time
L2
 
400m run
15 thrusters 75/55
 
5 rounds for time
 
L3
 
400m run
15 thrusters 55/35
 
5 rounds for time
  • 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 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

  • 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