BLOG

WOD

Saturday 09.08.2018

POSTED ON September 7, 2018

Saturday | 09.08.2018

0 Comments / CATEGORY:
Warm Up:
 
50ft Broad Jump + 1 Vertical Jump every time
10 Squats with a Press out
10 Push-up Shoulder taps
 
x3
 
5 Muscle Cleans
5 Clean High Pulls
5 Power Cleans
5 Thrusters
 
x2-3 sets
 
Then in 5 sets or less build up to a heavy 3 reps on Power Clean this does not have to be touch and go but must be heavier then the final weight you plan to use in todays Metcon.
 
Metcon: 2017 Team Series Workout #3
 
*12min time cap
 
RX (Level 1)
 
50 Synchronized Wall Balls 20/14 10ft/9ft
30 Cleans 135/95
50 Synchronized Wall Balls 20/14 10ft/9ft
20 Cleans 185/125
50 Synchronized Wall Balls 20/14 10ft/9ft
10 Cleans 225/155
 
For Time
Intermediate (Level 2)
 
https://youtu.be/M35W4koqKkk
50 Synchronized Wall Balls 20/14 10ft/9ft
30 Cleans 115/85
50 Synchronized Wall Balls 20/14 10ft/9ft
20 Cleans 155/105
50 Synchronized Wall Balls 20/14 10ft/9ft
10 Cleans 185/125
 
For Time
 
Beginner (level 3)
 
50 Synchronized Wall Balls 14/10 9ft/9ft
30 Cleans 95/65
50 Synchronized Wall Balls 14/10 9ft/9ft
20 Cleans, 135/95
50 Synchronized Wall Balls 14/10 9ft/9ft
10 Cleans, 155/105
 
For Time
 
Cool Down:
 
3 Rounds For Quality
 
1min Dragon L/R
1:30min Forward Fold
10/10 Rock Back Split Squats
  • 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

  • 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

  • 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

  • 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