BLOG

WOD

Monday 06.01.2020

POSTED ON May 31, 2020

Monday | 06.01.2020

0 Comments / CATEGORY:
Warm Up: (10 min)
*Updog Barbell Warm Up
5 muscle cleans
5 front squats
5 thrusters
5 back squats
5 strict press
Complete 2-3 sets
 
Foundation: Every 1:30 for 10 Rounds (15 min)
power clean + hang power clean + Push Jerk
WOD: (15 min)
3min AMRAP
12/10 cal row
12 power cleans
-rest 3min-
3min AMRAP
12/10 cal row
8 power cleans
-rest 3min-
3min AMRAP
12/10 cal row
6 power cleans
*Each AMRAP increases weight
 
Level 1: 135/95; 155/105; 185/125
Level 2: 115/85; 135/95; 155/105
Level 3: 65/45; 75/55; 95/65
 
ROMWOD: (11 min)
3min standing straddle
2min saddle
2min pigeon L/R
2min half saddle

  • 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 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

  • 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 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