Saturday 02.17.2018

POSTED ON February 17, 2018

Saturday | 02.17.2018

0 Comments / CATEGORY:
Warm Up:
5 strokes on the rower legs only
5 strokes on the rower arms only
5 wall balls
5 hollow to arch kips
5 hang power snatch
5 hips down push ups
:20 dead hang
x3-4 sets
15min to work on Bar Muscle Ups before the Metcon today. Athletes work on a glide kip to help them understand to rotate the body around the bar. The glide kip is only a no rep if the feet are above the bar before the transition over the bar. You can google CrossFit Paradiso for a great video on the glide kip.
Level 1 (RX)
16min AMRAP
60 cal row
50 wall balls 20/14
40 box jumps 24/20
30 Power Snatch 95/65
20 bar muscle ups
Level 2 (Intermediate)
16min AMRAP
60 cal row
50 wall balls 20/10
40 box jumps 24/20
30 Power Snatch 75/55
20 bar muscle ups or transitions
Level 3 (Beginner)
16min AMRAP
60 cal row
50 wall balls 20/10
40 step ups 24/20
30 Power Snatch 75/55
20 Jumping Chest 2 Bar
  • 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

  • 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