Wednesday 10.03.2018

POSTED ON October 2, 2018

Wednesday | 10.03.2018

0 Comments / CATEGORY:
Warm Up:
:15 Supinated Dead Hang
7/7 KB High Pull
:15 Ring Support Hold
3-5 Kips on the Rings
EMOM 8min
2-3 Ring Muscle Ups
*scale 3-4 jumping ring muscle ups
*scaled 7-9 low ring transitions + dip
RX (Level 1)
50 Med Ball Clean 20/14
25 Push Jerk 155/115
50 Med Ball Clean 20/14
For Time
Intermediate (Level 2)
50 Med Ball Clean 20/14
25 Push Jerk 135/95
50 Med Ball Clean 20/14
For Time
Beginner (Level 3)
50 Med Ball Clean 14/10
25 Push Jerk 95/65
50 Med Ball Clean 14/10
For Time
Cool Down:
3 Rounds For Quality
10 Sumo Good Mornings
1min Standing Straddle
1min Bent Knee Hollow Body
  • 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

  • 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

  • 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

  • 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