BLOG

WOD

Tuesday 12.12.2017

POSTED ON December 11, 2017

Tuesday | 12.12.2017

0 Comments / CATEGORY:
Warm Up:
 
:15 handstand hold
5 snatch high pulls
:15 bottom of overhead squat hold
5/5 slow thorax rotation
 
x2-3 sets
 
Foundation:
 
A. EMOM 8min
 
3 strict Handstand Push Up + 6 Kipping Handstand Push Ups
 
*Scaled is :30 Handstand hold
*Scaled 2 is 8 pike handstand push ups off box.
Metcon:
 
Level 1 (RX)
 
3 Sets rest 5min between
 
10 Power Snatch 155/105
20 Chest 2 Bar
30 Air Squats
Level 2 (Intermediate)
 
3 Sets rest 5min between
 
10 Power Snatch 135/95
20 Pull Ups
30 Air Squats
 
Level 3 (Beginner)
 
3 Sets rest 5min between
 
10 Power Snatch 95/65
20 Jumping Chest 2 Bar pull ups
30 Air 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

  • 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

  • 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