BLOG

WOD

Wednesday 07.12.2017

POSTED ON July 11, 2017

Wednesday | 07.12.2017

0 Comments / CATEGORY:

Performance Option
Every 2:00 for 6:00
High Hang Snatch X 2 @ 50-65%
Rest 1:00
Every 2:00 for 6:00
Hang Snatch X 1-2 @ 65-80%
Rest 1:00
Every 2:00 for 6:00
Snatch X 1 @ 80% +

WOD
AMRAP 9
3 Power Snatch 135/95
6 OHS 135/95
9 Lat over the bar burpees

Class Structure

0-15 Warm up
15-20 Explanation
20-45 Strength
45-60 WOD, clean up & cooldown

Fitness Option
4 Sets
Snatch grip RDL X 6
DB Press X 8 (each)
Farmers carry X 3 lengths

WOD
AMRAP 9
13 KB Swings
9 Goblet Squats
6 Burpees

Class Structure

0-15 Warm up
15-20 Explanation
20-45 Strength
45-60 WOD, clean up & cooldown

  • 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

  • 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

  • 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