BLOG

WOD

Wednesday 08.08.2018

POSTED ON August 7, 2018

Wednesday | 08.08.2018

0 Comments / CATEGORY:
Warm Up:
 
5 Muscle Snatch
5 Snatch High Pull
5 Power Snatch
5 Behind the Neck Snatch Grip Thrusters
 
x3
 
Strength:
 
EMOM 8min
 
3 to 5 Reps of Touch and Go Power Snatch at 70-80%
 
*During this period coaches should talk about bar path,
hook grip and how to properly take the bar back to the ground.
 
Metcon:
 
Level 1 (RX)
 
9min AMRAP
 
15 Kettlebell Swing 53/35
10 Ring Dips
Level 2 (Intermediate)
 
9min AMRAP
 
15 Kettlebell Swings 35/26
10 Ring Dips from the Knees
 
Level 3 (Beginner)
 
9min AMRAP
 
15 Russian Kettlebell Swings 35/26
10 Deficit Hand Release Push-ups (4inches)
 
Cool Down:
 
2 Rounds For Quality
 
:90 Cross Shin L/R
:90 Shoulder T L/R

  • 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

  • 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

  • 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