BLOG

WOD

Monday 06.25.2018

POSTED ON June 25, 2018

Monday | 06.25.2018

0 Comments / CATEGORY:
Warm Up:
 
10 Russian Baby Makers
10/10 Leg Swings
6/6 Rock Back Split Squats
x3
 
Foundation:
 
*Set a clock for 15 minutes for athletes to complete the strength portion. If athletes do not have a 1RM Back Squat then use this time to establish one since we will be using this percentage work for the next couple weeks. This is week 4 of our lower body strength progression. Its highly encouraged to not miss these days or make them up best as possible.
 
Strength:
 
A. High Bar Back Squat
 
3 sets of 5 at 85%; rest 2-3 minutes between sets
 
Metcon:
 
Level 1 & Level 2 (RX/Intermediate)
 
300m Row
15 Burpees over the Rower
 
6 Rounds For Time
Level 3 (Beginner)
 
300m Row
15 Burpee
 
6 Rounds For Time

  • 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 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 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