BLOG

WOD

Monday 07.24.2017

POSTED ON July 24, 2017

Monday | 07.24.2017

0 Comments / CATEGORY:

Performance Option
3 Sets
Tempo Front Squats X 6 @ 30X1
Rest :90
Supinated Strict Pull-ups X ME
Rest :90

WOD
Against a 3:00 clock
Row 500/450m
G2O 135/95 X ME with remaining time

*teams of 2, alternate 3:00 sets until each athlete accumulates 30 G2O

Class Structure:

0-15 warm up
15-20 explanation
20-35 strength
35-55 WOD
55- cool down

Fitness Option
Strength
Same as Performance

WOD
AMRAP 18
400m Run
25 KB Swings
15 Burpees

* if athletes cannot do at least 8 pull-ups, use a band or get assistance from a partner.

Class Structure:

0-15 warm up
15-20 explanation
20-35 strength
35-55 WOD
55- cool down

  • 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

  • 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

  • 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