BLOG

WOD

Monday 05.14.2018

POSTED ON May 13, 2018

Monday | 05.14.2018

0 Comments / CATEGORY:
Warm Up:
 
50ft Side Shuffle L/R
10 Cuban Raise
5/5 Lite DB Single-arm Press
5/5 Lite DB Single-arm High Pull
 
x3
 
Foundation:
 
A. Seated Single Arm Dumbell Press 4×10/10 @85-87% of 10RM; rest :45 between arms and 1min between sets.
 
*Seated on the floor with feet out in front of the athlete.
 
Metcon:
 
*Alternating Arms on DB Snatch
 
Level 1 (RX)
 
1000m Row
50 DB Snatch 50/35
750m Row
40 DB Snatch 50/35
500m Row
30 DB Snatch 50/35
 
For Time
Level 2 (Intermediate)
 
1000m Row
50 DB Snatch 35/20
750m Row
40 DB Snatch 35/20
500m Row
30 DB Snatch 35/20
 
For Time
 
Level 3 (Beginner)
 
1000m Row
50 DB Snatch 20/10
750m Row
40 DB Snatch 20/10
500m Row
30 DB Snatch 20/10
 
For Time
  • 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 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

  • 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

  • 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