BLOG

WOD

Tuesday 03.17.2020

POSTED ON March 16, 2020

Tuesday | 03.17.2020

0 Comments / CATEGORY:
Warm Up:
5 clean grip deadlifts
5 muscle cleans
5 clean high pulls
5 power cleans
X2 sets
 
Strength:
A. Power Clean 5 sets of 5 at 70-85%; using the following rep scheme:
0-1.30 – 7 reps
1.30-3.00 – 7 reps
3.00-4.30 – 5 reps
4.30-6.00 – 5 reps
6.00-7.30 – 5 reps
7.30-9.00 – 5 reps
9.00-10.30 – 5 reps
 
WOD: “Burn it Down”
 
RX
60 dumbbell Snatch 50/35
75 double unders
30 dumbbell snatch 50/35
75 double unders
20 dumbbell snatch 50/35
75 double unders
Intermediate
60 dumbbell Snatch 35/20
75 double unders
30 dumbbell snatch 35/20
75 double unders
20 dumbbell snatch 35/20
75 double unders
 
Beginner
60 dumbbell Snatch 35/20
125 single unders
30 dumbbell snatch 35/20
125 single unders
20 dumbbell snatch 35/20
125 single unders
 
Cool Down:
2 round for Quality
2min pigeon L/R
2min saddle
  • 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

  • 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 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