BLOG

WOD

Tuesday 01.07.2020

POSTED ON January 6, 2020

Tuesday | 01.07.2020

0 Comments / CATEGORY:
Warm Up:
5 muscle cleans
50ft broad jump
5 hang power cleans
5 hips down push ups
X3
 
Strength: Build to a moderate 3RM hang power clean
 
Metcon:
 
RX/Level 1 10 rounds for time
10 hang power cleans 115/80
10 box jumps 24/20
Intermediate/Level 2 10 rounds for time
10 hang power cleans 95/65
10 box jumps 24/20
 
Beginner/Level 3 10 rounds for time
10 hang power cleans 75/55
10 box jumps 20/16
 
Cool Down:
3-4 rounds for quality
8/8 single leg glute bridge
25 GHD sit ups

  • 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 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

  • 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