BLOG

WOD

Monday 07.23.2018

POSTED ON July 22, 2018

Monday | 07.23.2018

0 Comments / CATEGORY:
Warm Up
 
:15 Empty Bar Hold Overhead
5 Empty Bar Strict Press
5 Empty Bar Push Press
10 Cossack Squats
 
x3
 
Strength:
 
EMOM 7min
 
3-4 Push Press at 85% of 1RM
 
Metcon:
 
RX (Level 1)
 
5 Rounds For Time
 
9 Deadlifts 115/80
6 Hang Power Snatch 115/80
3 Overhead Squats 115/80
Intermediate (Level 2)
 
5 Rounds For Time
 
9 Deadlifts 95/65
6 Hang Power Snatch 95/65
3 Overhead Squats 95/65
 
Beginner (Level 3)
 
5 Rounds For Time
 
9 Deadlifts 75/45
6 Hang Power Snatch 75/45
3 Overhead Squats 75/45
 
Cool Down:
 
2 Rounds For Quality
 
2min Saddle
15 Superman Arches with PVC Pipe
  • 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 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 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

  • 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

  • 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