BLOG

WOD

Saturday 12.16.2017

POSTED ON December 15, 2017

Saturday | 12.16.2017

0 Comments / CATEGORY:
Warm Up:
 
5 clean high pulls
5 hang power cleans
5 below the knee hang squat cleans
5 front squats
5/5 thorax rotation
 
x2-3 sets
 
Foundation:
 
A. Squat Clean
 
1.1.1 x4: rest 10s between cluster “.” and 90s between sets
 
*Only increase weight after the 2nd set first 2 sets should remain the same weight.
Metcon:
 
Level 1 (RX)
 
21-15-9
 
Squat Clean 155/105
Ring Dips
 
For Time
 
Level 2 (Intermediate)
 
21-15-9
 
Squat Clean 135/95
Ring Dips from knees
 
Level 3 (Beginner)
 
21-15-9
 
Squat Clean 115/85
deficit push ups 4in

  • 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

  • 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

  • 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

  • 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