BLOG

WOD

Monday 09.03.2018

POSTED ON September 2, 2018

Monday | 09.03.2018

0 Comments / CATEGORY:
Warm Up:
 
:15 Barbell Hold Overhead
10 Prone Pass Throughs
:15 Pronated Dead Hang
10 Reverse Wall slides
 
x2-3 sets
 
Strength:
 
A. Strict Press
 
75% 1×10; rest :90s
77% 1×8; rest :90s
80% 1×6; rest 90s
 
Metcon:
 
*Compare to 10/23/17
 
RX (Level 1)
 
400m Run
21 Toes 2 Bar
12 Burpees
 
3 Rounds For Time
Intermediate (Level 2)
 
400m Run
15 Toes 2 Bar
12 Burpees
 
3 Rounds For Time
 
Beginner (Level 3)
 
400m Run
15 Hanging Knee raises
12 Burpees
 
3 Rounds For Time
 
Cool Down:
 
3 Rounds For Quality
 
8/8 Lateral Box Step-ups L/R
10/10 Cossack Squats
1:30 Forward Fold

  • 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 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

  • 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

  • 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