BLOG

WOD

Wednesday 11.07.2018

POSTED ON November 6, 2018

Wednesday | 11.07.2018

0 Comments / CATEGORY:
Warm Up: (6-9min)
 
5 Squat with Press out
:15 Supinated Dead Hang
10 Lemon Squeeze
 
x2-3 sets
 
Foundation: (10-15min)
 
A. Front Squat 4×3 @80-85% of clean; rest 90-120s
 
*front squat is from the ground
 
Metcon:
 
“It’s going down”
 
RX (Level 1)
 
4 Rounds For Time
 
30 Push-ups
20 Front Squats 115/85
20 Push Presses 115/85
30 Sit-ups
 
*push ups open standard
Intermediate (Level 2)
 
4 Rounds For Time
 
30 Push-ups or HRPU
20 Front Squats 95/65
20 Push Press 95/65
30 Sit-ups
 
*push ups are open standard if you choose hand release
push ups your hands MUST release and your knees are not allowed to touch.
 
Beginner (Level 3)
 
4 Rounds For Time
 
25 HRPU
15 Front Squats 75/55
15 Push Press 75/55
25 Sit-ups
 
*the reps have been reduced to ensure the athlete can keep moving with the intended stimulus of the workout and the volume is controlled.
 
Cool Down: (10-12min)
 
3 Rounds For Quality
 
10 Assisted Calf Raises
1min Bench Shoulder
1min Dragon L/R
  • 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

  • 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

  • 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

  • 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