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Wednesday 03.07.2018

POSTED ON March 6, 2018

Wednesday | 03.07.2018

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Warm Up:
 
5 sumo inch worm
:20 supinated dead hang
10 empty bar deadlifts
7/7 single leg glute bridge
 
x2-3 sets
 
Skill:
 
A1.) Hollow to arch roll 4×20; rest :45
A2.) Single arm seated DB Arnold Press 4 sets 7/7; rest :30/:45
 
Metcon:
 
RX
 
5 Rope Climbs
5 deadlifts 275/185
4 Rope Climbs
4 deadlifts 275/185
3 Rope Climbs
3 deadlifts 275/185
2 Rope Climbs
2 deadlifts 275/185
1 Rope Climbs
1 deadlifts 275/185
 
For Time
Intermediate
 
5 Rope Climbs
5 deadlifts 225/155
4 Rope Climbs
4 deadlifts 225/155
3 Rope Climbs
3 deadlifts 225/155
2 Rope Climbs
2 deadlifts 225/155
1 Rope Climbs
1 deadlifts 225/155
 
For Time
 
 
Beginner
 
10 hanging hip taps
5 deadlifts 1855/125
8 hanging hip taps
4 deadlifts 185/125
6 hanging hip taps
3 deadlifts 185/125
4 hanging hip taps
2 deadlifts 185/125
2 hanging hip taps
1 deadlifts 185/125
 
For Time

  • 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

  • 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

  • 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

  • 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

  • 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