BLOG

WOD

Thursday 03.23.2017

POSTED ON March 23, 2017

Thursday | 03.23.2017

0 Comments / CATEGORY:

Fitness
Push press
5×8

Performance
Push press
6×3

A row 30/25 cal
B holds barbell @ top of deadlift
Then
B row 30/25
A holds barbell
Then
AB 30 partner deadlifts 275/185

C 30 S20 135/95
D hangs from pull up bar
Then
D 30 S2O 135/95
C hangs from pull up bar
Then
30 synchronized toe to bar
Then
ABCD run 400m together
Then
A 30 S2O 135/95
B hang from pull up bar
Then
B 30 S2O 135/95
A hang from bar
Then
AB 30 synchronized toe to bar

C row 30/25 cal
D holds barbell at top of deadlift
Then
D row 30/25 cal
C holds barbell
Then
CD 30 partner deadlifts 275/185

Scaled
Deadlift 225/155
S2O 115/75

* if bar drops rower must stop until bar is picked up again
** if athlete comes off pull up bar, S2O reps must stop

  • 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

  • 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

  • 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 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