BLOG

WOD

Saturday 12.08.2018

POSTED ON December 7, 2018

Saturday | 12.08.2018

0 Comments / CATEGORY:
Warm Up:
 
5 clean high pulls
5 hang power clean
:15 dead hang
5 hollow to arch kip
 
x3 sets
 
Foundation:
 
EMOM 8
 
3 power clean
 
75-85% of 1RM Power Clean
 
Metcon:
 
RX (Level 1)
50 air squats
12 hang power clean 135/95
6 bar muscle ups
 
3 rounds for time
Intermediate (Level 2)
 
50 air squats
12 hang power clean 115/80
4 bar muscle ups
 
3 rounds for time
 
Beginner (Level 3)
 
50 air squats
12 hang power cleans 95/65
10 jumping chest 2 bar
 
*option to do jumping bar muscle up transition 5 reps.
 
Cool Down:
 
3 rounds for quality
 
1min fire logs L/R
1min seated straddle
1min puppy dog w/10 shoulder rolls
  • 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

  • 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 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 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