BLOG

WOD

Tuesday 05.22.2018

POSTED ON May 21, 2018

Tuesday | 05.22.2018

0 Comments / CATEGORY:
Warm Up:
 
:30 DB Hold Overhead
5/5 DB High Pull
:30 Mountain Climbers
5 Hang Squat Cleans
 
 
x3
 
Foundation:
 
A. Seated Single Arm Dumbell Press 4×10/10 @92-95% of 10RM; rest :45 between arms and 1min between sets.
 
*Seated on the floor with feet out in front of the athlete.
 
Metcon:
 
Level 1 (RX)
 
10 Squat Cleans 115/80
1 Rope Ascent
9 Squat Cleans 115/80
3 Bar Muscle-ups
8 Squat Cleans 115/80
1 Rope Ascent
7 Squat Cleans 115/80
3 Bar Muscle-ups
6 Squat Clean 115/80
1 Rope Ascent
5 Squat Clean 115/80
3 Bar Muscle-ups
5 Squat Clean 115/80
1 Rope Ascent
4 Squat Clean 115/80
3 Bar Muscle-ups
Level 2 (Intermediate)
 
10 Squat Cleans 95/65
1 Rope Ascent
9 Squat Cleans 95/65
3 Bar Muscle-ups or Jumping BMU
8 Squat Cleans 95/65
1 Rope Ascent
7 Squat Cleans 95/65
3 Bar Muscle-ups or Jumping BMU
6 Squat Clean 95/65
1 Rope Ascent
5 Squat Clean 95/65
3 Bar Muscle-ups or Jumping BMU
5 Squat Clean 95/65
1 Rope Ascent
4 Squat Clean 95/65
3 Bar Muscle-ups or Jumping BMU
 
Level 3 (Beginner)
 
10 Squat Cleans 75/55
4 Hanging Hip Taps
9 Squat Cleans 75/55
7 Jumping Chest 2 Bar
8 Squat Cleans 75/55
4 Hanging Hip Taps
7 Squat Cleans 75/55
7 Jumping Chest 2 Bar
6 Squat Clean 75/55
4 Hanging Hip Taps
5 Squat Clean 75/55
3 Jumping Chest 2 Bar
5 Squat Clean 75/55
4 Hanging Hip Taps
4 Squat Clean 75/55
7 Jumping Chest 2 Bar
  • 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 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 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

  • 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

  • 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