BLOG

WOD

Wednesday 08.07.2019

POSTED ON August 6, 2019

Wednesday | 08.07.2019

0 Comments / CATEGORY:
Warm Up:
10 heidns
5 muscle clean
5 clean high pulls
5 cleans
x3
 
Foundation: EMOM (15min time cap) *Take as many attempts as you desire in the 15min window. *The clock will be EMOM to give athletes an idea of rest time and attempts. *Beginner athletes have the option to establish a 1RM Power Clean.
 
A. Build to a 1RM Squat Clean
 
Metcon: “DT”
 
RX (Level 1)
5 round for time
12 deadlifts
155/105
9 hang power clean 155/105
6 push jerk 155/105
Intermediate (Level 2)
5 round for time
12 deadlifts 115/80
9 hang power clean 115/80
6 push jerk 115/80
 
Beginner (Level 3)
5 round for time
12 deadlifts 75/55
9 hang power clean 75/55
6 push jerk 75/55
 
Cool Down:
2min couch stretch Left
2min seated straddle
2min couch stretch right
  • 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

  • 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

  • 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

  • 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 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