Saturday, April 25, 2015

photo(905)

Planks for days

042515 WOD

A. Group warmup

B. Mobility

C. In teams of two, each person completes four rounds of the following, with only one working at a time:

300-meter run

20 wall balls (20/14) to 10′ target

15 med ball sit-ups

>> On-Ramp

Modifications will be posted on the whiteboard

|||—|||

APRIL BIRTHDAYS

Happy birthday to these CrossFit Upcountry athletes! Please let us know if we’ve missed anyone so we can update our records. Hope your April birthday is extra special this year!

Libby (today)

Aiko (today)

Keoni (today)

Yigit (April 5)

Jeanne (April 2)

Share

24

04 2015

Friday, April 24, 2015

photo(904)Leah just hit her three-year anniversary with CrossFit Upcountry! She’s such a beauty & beast. We adore you, Leah! Thanks for being one of our beloved originals.

042415 WOD

A. Three rounds NFT

100-meter run

20 double-unders

10 arch rocks

B. Three sets of:

Deadlift x 6 – 8 reps (build to a challenging weight)

Rest 45 seconds

Alternating reverse lunges x 20 steps

Rest 45 seconds

C. 10:00 AMRAP

15 overhead squats (95/65)

10 burpees over the bar

5 bar muscle-ups (sub: 1 strict pull-up + 1 strict dip per MU)

>> On-Ramp

10:00 AMRAP

15 front squats / air squats

10 burpees

5 ring rows / 5 dips

Share

23

04 2015

Thursday, April 23, 2015

photo(903)We love you,  Pineapple Patti!

042315 WOD

A. 5:00 AMRAP with teams of two:

Partner 1: 20 doubles + 10 lunges

Partner 2: Hollow hold

Switching

B. Every 3:00 for 15:00

Run 200 meters

12 box jump-overs (24/20)

8/6 ring dips

>> On-Ramp

Every 3:00 for 15:00

Run 200 meters

12 step-ups

6 parallette dips

C. Mobility

1. Partner quad smash (1:00 / side / person)

2. Triceps smash (1:00 / side / person )

Share

22

04 2015