BLOG

WOD

Tuesday 11.06.2018

POSTED ON November 5, 2018

Tuesday | 11.06.2018

0 Comments / CATEGORY:
Warm Up: (8-10min)
 
5 Push-up T
10 Plank Slides
:15 Supinated Dead Hang
50ft Bear Crawl
 
x2-3 sets
 
Foundation: (6min)
 
A. Close Grip Bench Press EMOM
 
6min 7 reps every min build to a heavy 7
 
Metcon: (15-25min)
 
RX (Level 1)
 
500m Row
400ft Single Arm Farmers Carry 70/53
1000m Row
400ft Single Arm Farmers Carry 70/53
500m Row
 
For Time
Intermediate (Level 2)
 
500m Row
400ft Single Arm Farmers Carry 53/35
1000m Row
400ft Single Arm Farmers Carry 53/35
500m Row
 
For Time
 
Beginner (Level 3)
 
500m Row
400ft Single Arm Farmers Carry 35/26
1000m Row
400ft Single Arm Farmers Carry 35/26
500m Row
 
For Time
 
Cool down: (10min)
 
3 Rounds For Quality
 
10 Hollow Rocks
10 Arch Rocks
1min Thread the Needle L/R
  • 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 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 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

  • 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