CrossFit Upcountry Maui

Another week of whompin’ WODs coming atcha. More and more of our “regulars” are becoming more “regular.” Gabby made it in five days in a row. And Kristina was a six timer, while Marlena managed four WODs with complaining knees. Great persistence!

Warm Up A; Row 500m, run 400m, 2 min jump rope
Then Shoulder mobility drills and snatch practice

WOD: with a partner, for time:
One partner will do three rounds of the following sequence while the other helps motivate the teammate through the reps. When complete the other members does the set.
5 snatch
5 OHS
5 towel pull ups
Rest while partner performs the set

It’s been an awesome week. We have so many members who are really seeing dramatic changes in their bodies and their abilities. One guy we all can’t stop commenting on is Anders.  He is leaning out for sure. But yesterday he demonstrated a pretty mean clean! Watch Anders near the edge of the frame. And good-bye green band!

Saturday’s classes have been huge and energetic.  Don’t miss out!
WOD: 4 rounds for time;
200m sprint
25 Kettle bell swings
25 goblet squats
25 Russian twists
25 sit ups

We are getting internet access at the box today! That means video demonstrations among other conveniences. Very cool. It also means we will go to a computerized log in when you arrive. Even cooler.

It’s been a killer week. Most of us haven’t got a spot that isn’t sore. Don’t let that keep you from coming! Sometimes an active rest day (super scaled WOD) is the best remedy.

WOD: For time;
400m run
50 double unders
400m run
50 burpees
400m run
50 wall balls