BLOG

WOD

Saturday 01.26.2019

POSTED ON January 25, 2019

Saturday | 01.26.2019

0 Comments / CATEGORY:
Warm Up:
 
5 Snatch High Pulls
5 Hang Squat Snatch
50ft Bear Crawl Knee Touches Elbows
5 Hips Down Push-ups
5 Overhead Squats
 
x2-3 sets
 
Foundation:
 
A. 15min to work up to 1 Snatch + 1 Hang Snatch
 
Metcon:
 
 
20min AMRAP
 
RX (Level 1)
 
8 Bar Facing Burpee
14 Squat Snatch 95/65
10 Bar Facing Burpee
12 Squat Snatch 115/85
12 Bar Facing Burpee
10 Squat Snatch 135/95
14 Bar Facing Burpee
8 Squat Snatch 155/105
16 Bar Facing Burpee
6 Squat Snatch 185/125
18 Bar Facing Burpee
4 Squat Snatch 205/135
20 Bar Facing Burpee
ME Squat Snatch 225/155
Intermediate (Level 2)
 
8 Bar Facing Burpee
14 Squat Snatch 75/55
10 Bar Facing Burpee
12 Squat Snatch 95/65
12 Bar Facing Burpee
10 Squat Snatch 105/75
14 Bar Facing Burpee
8 Squat Snatch 115/85
16 Bar Facing Burpee
6 Squat Snatch 135/95
18 Bar Facing Burpee
4 Squat Snatch 155/105
20 Bar Facing Burpee
ME Squat Snatch 185/125
 
Beginner (Level 3)
 
8 Bar Facing Burpee
14 Squat Snatch 45/35
10 Bar Facing Burpee
12 Squat Snatch 55/45
12 Bar Facing Burpee
10 Squat Snatch 75/55
14 Bar Facing Burpee
8 Squat Snatch 95/65
16 Bar Facing Burpee
6 Squat Snatch 105/75
18 Bar Facing Burpee
4 Squat Snatch 115/85
20 Bar Facing Burpee
ME Squat Snatch 135/95
 
Cool Down:
 
3 Rounds For Quality
 
20 Bird Dogs
20 Flutter Kicks
1min Push-up Plank

  • 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

  • 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 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

  • 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