BLOG

WOD

Monday 06.11.2018

POSTED ON June 10, 2018

Monday | 06.11.2018

0 Comments / CATEGORY:
Warm Up:
 
10 Glute Bridge
10/10 Lateral Box Step-up
5 Empty Bar Back Squats
 
x3
 
Foundation:
 
*Set a clock for 15 minutes for athletes to complete
the strength portion. If athletes do not have a 1RM
Back Squat then use this time to establish one since
we will be using this percentage work for the next
couple weeks. This is week 2 of our lower body strength building for
double legs.
 
Strength:
 
A. High Bar Back Squat
 
5 sets of 5 at 80%; rest 2-3 minutes between sets
 
Metcon:
 
Level 1 (RX)
 
10 Rounds For Time
 
7 Toes 2 Bar
6/6 KB Hang Snatch 53/35
Level 2 (Intermediate)
 
10 Rounds For Time
 
7 Toes 2 Bar
6/6 KB Hang Snatch 35/26
 
Level 3 (Beginner)
 
10 Rounds For Time
 
7 Hanging Knee Raise
6/6 KB Hang Snatch 26/18

  • 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 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

  • 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