BLOG

WOD

Monday 02.24.2020

POSTED ON February 23, 2020

Monday | 02.24.2020

0 Comments / CATEGORY:
Warm Up:
5 muscle snatch
5 behind the neck snatch grip press
5 overhead squats
5 hang snatch
X3
 
Strength:
A. EMOM 12min (the first 5 minutes will be warming up to 65%, then 7 minutes at 65%) – 4 hang snatch 65% of your 1RM snatch
 
Metcon: AMRAP 8 – “Don’t hold that over my head”
 
RX/Level 1
50 cal row
With remaining time max reps of 155/105 overhead squats
Intermediate/Level 2
50 cal row
With remaining time max reps of 135/95 overhead squats
 
Beginner/Level 3
50 cal row
With remaining time max reps of 95/65 overhead squats
 
ROMWOD: approximately 15 minutes of work
15 barbell roll outs
1min sorenson hold
x4

  • 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 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

  • 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 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

  • 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

  • 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