BLOG

WOD

Monday 06.24.2019

POSTED ON June 23, 2019

Monday | 06.24.2019

0 Comments / CATEGORY:
Warm Up:
EMOM 5min
1 clean grip deadlift + 1 hang power clean + 1 power clean *first set empty bar *add weight nothing past 35-45%
 
Foundation: (10-15min)
1 clean grip deadlift + 1 hang power clean + 1 power clean
x4-5 sets
*Use 85-90% of Power Clean 1RM
 
Metcon: “Nurse shark” 17min AMRAP
 
Level 1 (RX)
3 Power Clean 185/125
5 handstand push ups
7 lateral burpee over the bar
Level 2 (Intermediate)
3 Power Clean 155/105
5 handstand push ups to ab mat
7 lateral burpee over the bar
 
Level 3 (Beginner)
3 Power Clean 115/80
5 Deficit Push Ups
7 lateral burpee over the bar
 
Cool Down: 2 rounds for quality
:45 plank walk out
50ft reverse bear crawl
2min seated straddle

  • 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 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

  • 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 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