BLOG

WOD

Thursday 07.30.2020

POSTED ON July 29, 2020

Thursday | 07.30.2020

0 Comments / CATEGORY:
Warm Up: EMOM 9min
1st min 8/8 Kettlebell high pull
2nd min :30 hang muscle snatch
3rd min :30 snatch grip deadlift
 
Foundation:
A. Build to a heavy of the following complex 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat x5 sets;
rest 1-2min between
 
WOD: “Richards Revenge”
 
Level 1: 10min AMRAP
12 hang power snatch 95/65
1 rope ascent
Level 2: 10min AMRAP
12 hang power snatch 75/65
1 rope ascent
 
Level 3: 10min AMRAP
12 hang power snatch 55/35
9 kneet to elbows
 
ROMWOD: 3 rounds
8/8 side plank rotations
15 hip extensions
1min frog L/R
  • 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 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

  • 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

  • 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

  • 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 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