BLOG

WOD

Tuesday 08.11.2020

POSTED ON August 10, 2020

Tuesday | 08.11.2020

0 Comments / CATEGORY:
Tuesday 08/11
 
Warm Up: Min 0-15
 
10 min AMRAP
1:00 Bike
15 Band Pull-aparts
7 Back Squats (Empty Bar)
7 Hang Power Cleans (Empty Bar)
7 Shoulder to Overhead (Empty Bar)
– into workout prep –
Warm Up to working Bench Press weight
*Use 2-3 sets to warm up to 80%
 
Strength: Min 15-30
 
Bench Press 6×2,2×3@80%
 
– Complete a set every 90 seconds, on the 7th – 8th set complete 3 reps –
 
* Use same weight for all 8 sets
 
* Make sure to have a spotter!
 
Workout: Min 30-45
 
For Time
63 Back Squats (115/75)
45 Hang Power Cleans (115/75)
36 Shoulder to Overhead (115/75)
*Take bar from floor for all movements
 
Accessory: Min 45-60
 
3 Sets
15 DB Upright Row (each side)
15 DB Half kneeling single arm press (each side)
15 DB Windmill (each side)
  • 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 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

  • 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

  • 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 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

  • 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