BLOG

WOD

Thursday 11.01.2018

POSTED ON October 31, 2018

Thursday | 11.01.2018

0 Comments / CATEGORY:
Warm Up: (8-10min)
 
10 Groiners
50ft Samson Lunge
10 Lemon Squeeze
5-7 Hollow to Arch Kips
 
x2-3 sets
 
*during the warm up break out and work on toes 2 bar
 
Metcon: (20min)
 
RX (Level 1)
 
20min AMRAP
 
400m Run
15 DB Lungesters 50/35
12 Toes 2 Bar
 
*Lungester = 1 reverse lunge right + 1 reverse lunge left + 1 thruster
Intermediate (Level 2)
 
20min AMRAP
 
400m Run
15 DB Lungesters 35/20
12 Toes 2 Bar
 
*Lungester = 1 reverse lunge right + 1 reverse lunge left + 1 thruster
 
Beginner (Level 3)
 
20min AMRAP
 
400m run
15 DB Lungesters 20/10
20 Hanging Knee Raises
 
*Lungester = 1 reverse lunge right + 1 reverse lunge left + 1 thruster
*beginner does more rep for more practice
 
 
3 Rounds For Quality (12-15min)
 
10 Barbell Roll Outs
8/8 KB Windmill
1min Table to Hold
  • 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

  • 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

  • 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

  • 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