Wednesday 11.21.2018

POSTED ON November 20, 2018

Wednesday | 11.21.2018

0 Comments / CATEGORY:
Warm Up:
5 Snatch High Pulls
5 Hang Power Snatch
5 Overhead Squats
A. Every 1:15 x7
1.1.1 Snatch at 65-75% 1RM
RX (Level 1)
10 Hang Squat Snatch 115/85
3 Rope Ascents
7 Hang Squat Snatch 115/85
2 Rope Ascents
5 Hang Squat Snatch 115/85
1 Rope Ascent
For Time
Intermediate (Level 2)
10 Hang Squat Snatch 75/55
3 Rope Ascents or 7 Ground to Standing Rope Climbs
7 Hang Squat Snatch 75/55
2 Rope Ascents or 4 Ground to Standing Rope Climbs
5 Hang Squat Snatch75/55
1 Rope Ascent or 3 Ground to Standing Rope Climbs
For Time
Beginner (Level 3)
10 Hang Power Snatch 75/55
6 Hanging Hip Taps
7 Hang Power Snatch75/55
6 Hanging Hip Taps
5 Hang Power Snatch75/55
6 Hanging Hip Taps
For Time
Cool Down:
3 Rounds For Quality
1min Shoulder T L/R
10 Sumo Squat
1min Lizard L/R
  • 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

  • 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 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