BLOG

WOD

Wednesday 09.26.2018

POSTED ON September 25, 2018

Wednesday | 09.26.2018

0 Comments / CATEGORY:
Warm Up:
 
6/6 KB High Pull
10 Prone Pass Throughs
10 Hollow Rocks
5 Hollow to Arch Kips
 
x3
 
Skill:
 
EMOM 12min
 
1st min 4-8 Kipping Pull-ups (Butterfly not allowed this is a cycle)
2nd min 30-45 Double Unders
3rd min 3-5 Strict Handstand Push-ups
 
Metcon:
 
*Compare 07.03.18
 
RX (Level 1)
 
4 Rounds For Time
 
20 DB Power Snatch 50/35
15 Wall Balls 20/14
Intermediate (Level 2)
 
4 Rounds For Time
 
20 DB Power Snatch 35/20
15 Wall Balls 20/14 9ft target
 
Beginner (Level 3)
 
4 Rounds For Time
 
15 DB Power Snatch 20/10
15 Wall Balls 14/10 9ft target
 
Cool Down:
 
3 Rounds For Quality
 
1min Weighted Hollow Body Hold
15 PVC Arch Rocks

  • 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

  • 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

  • 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