BLOG

WOD

Thursday 05.03.2018

POSTED ON May 2, 2018

Thursday | 05.03.2018

0 Comments / CATEGORY:
Warm Up:
 
5 Strokes Rower Arms Only
5 Strokes Rower Legs Only
50ft Walk on Toes
50ft Side Shuffle L/R
50ft High Knees
 
x3
 
Foundation:
 
A. Power Clean EMOM 9min
 
3-5 TnG at 65-75% of 1RM Power Clean
 
*If athletes do not have a 1RM Power Clean use
the time of 9min to establish a 1RM.
 
Metcon:
 
Level 1 (RX)
 
1k Row
30 Burpee to Plate
800m Run
30 Burpee to Plate
1k Row
 
For Time
Level 2 (Intermediate)
 
 
1k Row
30 Burpee
800m Run
30 Burpee
1k Row
 
For Time
 
Level 3 (Beginner)
 
750m Row
25 Burpee
600m Run
25 Burpee
750m Row
 
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 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 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

  • 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

  • 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