Wednesday 10.09.2019

POSTED ON October 8, 2019

Wednesday | 10.09.2019

0 Comments / CATEGORY:
Warm Up:
5 muscle clean
5 clean high pull
5 push press
5 push jerk
x2-3 sets
A. In 5 sets or less build to a heavy 2 rep power clean push jerk
*reps do not have to be touch and go
Metcon: “2pac is back”
RX (Level 1)
1min ME Power Clean and Jerk 135/95
1min ME wall balls 20/14 10ft/9ft
1min ME cal row
2min rest
4 rounds for Max Reps
Intermediate (Level 2)
1min ME Power Clean and Jerk 115/80
1min ME wall balls 20/10 9ft/8ft
1min ME cal row
2min rest
4 rounds for Max Reps
Beginner (Level 3)
1min ME Power Clean and Jerk 95/65
1min ME wall balls 14/10 9ft/8ft
1min ME cal row
2min rest
4 rounds for Max Reps
Cool Down:
3 rounds for quality 25-30
GHD Sit Ups
:30 L-sit hang
  • 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 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

  • 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