BLOG

WOD

Saturday 10.13.2018

POSTED ON October 12, 2018

Saturday | 10.13.2018

0 Comments / CATEGORY:
Warm Up:
 
5 Hollow to Arch Swings
5 Muscle Cleans
50ft Walk on Toes Forwards
50ft Walk on Toes Backwards
 
x3
 
50ft Bear Crawl
10 Prone Pass Throughs
7/7 Lateral Step-ups
 
x3
 
Metcon:
 
*25min time cap
 
RX (Level 1)
 
“Danny”
 
10 Bar Muscle Ups
30 Hang Squat Cleans 95/65
100 Double Unders
50 Box Jump Overs 24/20
100 Double Unders
30 Hang Squat Cleans 95/65
10 Bar Muscle Ups
 
For Time
Intermediate (Level 2)
 
10 Jumping Bar Muscle Up
30 Hang Squat Cleans 75/65
100 Double Unders or 2min practice
50 Box Jump Overs 24/20
100 Double Unders or 2min practice
30 Hang Squat Cleans 75/55
10 Jumping Bar Muscle Up
 
For Time
 
Beginner (Level 3)
 
20 Jumping Pull-ups
30 Hang Squat Cleans 75/55
150 Single Unders
50 Box Jump Overs 20/16
150 Single Unders
30 Hang Squat Cleans 97/55
20 Jumping Pull-ups
 
For Time
 
Cool Down:
 
3 Rounds For Quality
 
1min Flutter Kicks with Weight
1min Arch Hold
10/10 Rock Back Split Squats
  • 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

  • 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

  • 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

  • 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