BLOG

WOD

Monday 07.30.2018

POSTED ON July 29, 2018

Monday | 07.30.2018

0 Comments / CATEGORY:
Warm Up
 
5 Muscle Clean
5 Hang Power Clean
5 Thrusters
 
x3-4 sets
 
Strength
 
EMOM 6min
 
1st min 3 power cleans 80-85% of 1RM
 
*If athletes do not have a 1RM their to establish one during this time so we can use percentages for this month on the lifts
 
Metcon:
 
RX (Level 1)
 
20min AMRAP
 
18 Box Jumps 24/20
15 Kettlebell Swing 53/35
12 Toes 2 Bar
Intermediate (Level 2)
 
20min AMRAP
 
18 Box Jumps 20in
15 Kettlebell Swing 35/26
8 Toes 2 Bar
 
Beginner (Level 3)
 
18 Step-ups 24/20
15 Russian Kettlebell Swing 35/26
12 Hanging Knee Raises
 
Cool Down:
 
3 Rounds For Quality
 
1min Seal Stretch
30ft Crab Walk with Hips Extended
10 Prone Pass Throughs

  • 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 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

  • 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

  • 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