BLOG

WOD

Thursday 07.12.2018

POSTED ON July 11, 2018

Thursday | 07.12.2018

0 Comments / CATEGORY:
Warm Up
 
:20 Barbell Hold Over Head
5 Shoulder Press
5 Push Press
5 Push Jerk
 
x3
 
Strength:
 
EMOM 6min
 
4-5 Push Press at 75% of 1RM
 
Metcon:
 
*Set it up so you do not have to use two bars
 
RX (Level 1)
 
10 Strict Handstand Push-ups
20 Wall Ball 20/14 to 12ft target
30 Toes 2 Bar
40 Deadlifts 135/95
50 Weighted Sit-ups 35/25
60 Sumo Deadlift High Pull 95/65
 
For Time
Intermediate (Level 2)
 
10 Handstand Push-ups
20 Wall Ball 20/14 to 12ft target
30 Toes 2 Bar
40 Deadlifts 115/80
50 Weighted Sit-ups 35/25
60 Sumo Deadlift High Pull 95/55
 
For Time
 
Beginner (Level 3)
 
10 Deficit Push-ups 4in
20 Wall Ball 14/10 to 10ft target
30 Hanging Knee Raise
40 Deadlifts 95/65
50 Weighted Sit-ups 35/25
60 Sumo Deadlift High Pull 75/55
 
For Time
  • 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 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

  • 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