BLOG

WOD

Friday 06.14.2019

POSTED ON June 13, 2019

Friday | 06.14.2019

0 Comments / CATEGORY:
Warm Up:
200m jog
10 prone pass throughs
50ft duck walk
10 cossack squats
x3
 
Skill:
A. EMOM 10min
1st min :45 FLR hold or Plank
2nd min 5 med ball candle sticks
 
Partner Metcon: “School of Fish”
30min to complete
 
Level 1 (RX)
50 synchro wall balls 20/14
50 synchro dumbbell power snatch 50/35
40 synchro wall balls 20/14
40 synchro dumbbell power snatch 50/35
30 synchro wall balls 20/14
30 synchro dumbbell power snatch 50/35
20 synchro wall balls 20/14
20 synchro dumbbell power snatch 50/35
10 synchro wall balls 20/14
10 synchro dumbbell power snatch 50/35
For Time
Level 2 (Intermediate)
50 synchro wall balls 20/14 9ft target
50 synchro dumbbell power snatch 35/20
40 synchro wall balls 20/14
40 synchro dumbbell power snatch 35/20
30 synchro wall balls 20/14
30 synchro dumbbell power snatch 35/20
20 synchro wall balls 20/14
20 synchro dumbbell power snatch 35/20
10 synchro wall balls 20/14 1
0 synchro dumbbell power snatch 35/20
For Time
 
Level 3 (Beginner)
50 synchro wall balls 14/10 9ft target
50 synchro dumbbell power snatch 20/10
40 synchro wall balls 14/10
40 synchro dumbbell power snatch 20/10
30 synchro wall balls 14/10
30 synchro dumbbell power snatch 20/10
20 synchro wall balls 14/10
20 synchro dumbbell power snatch 20/10
10 synchro wall balls 14/10
10 synchro dumbbell power snatch 20/10
For Time
 
Cool Down: 2 Rounds For Quality
1min hurdler stretch L/R
1min couch stretch L/R
1min butterfly
  • 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

  • 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

  • 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