BLOG

WOD

Wednesday 01.24.2018

POSTED ON January 23, 2018

Wednesday | 01.24.2018

0 Comments / CATEGORY:
Warm Up:
 
5 overhead squats
1min lat roll out (foam roller)
1min arm pull across hold and stretch release
10 groiners
 
x2-3 sets
 
Foundation:
 
A. 5 overhead squats build to a heavy in 6 sets
 
*pick a final weight and subract 70-60lbs from starting weight to establish the starting weight. Add 5-10lbs each set based off feel.
 
Metcon:
 
Level 1 (RX)
 
3min max cal row
rest 1min
3min burpee over rower (must jump)
rest 3min
 
x2
Level 2 (Intermediate)
 
3min max cal row
rest 1min
3min burpee over rower
 
x2
 
Level 3 (Beginner)
 
2min max cal row
rest 1min
2min burpee over rower (can step over)
rest 1min
 
x2
 
Cool Down:
 
3 rounds for Quality
 
10/10 bulgarian split squats
10-15 low ring muscle up transitions
10-12 strict dips
  • 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

  • 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 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