Thursday, July 2, 2015

IMG_0716We love Chris L.! This guy trains hard and always gives his all. Thanks for being such a great example, Chris!

070215 WOD

A. 4:00 Tabata

Alternating double-unders

Arch to hollow (kip) off bar or rings

B. 20:00 AMRAP in teams of two or three:

Partner 1) Row 350 meters or run 300 meters

Partner 2) AMRAP

5 handstand push-ups

20 double-unders

50-feet of walking lunges with plate overhead (45/25)

Partner 3) Plank any style

Switching when row is finished; record cumulative rounds and reps from all teammates. If only two partners, remove the plank.

>> On-Ramp

15:00 AMRAP in teams of two:

Partner 1) Row 250 meters or run 200 meters

Partner 2) AMRAP

10 dumbbell presses or pike off box HSPU

40 single-unders

50-feet of unweighted walking lunges

Switching when row finishes; record total rounds.

C. Mobility

1. Lat smash with foam roller (2:00/side)

2. Adductor smash with barbell (2:00/side)

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MALOMERICA

IMG_3032Best. Poster. Ever. Thank you, Libby!

Malomerica is only two days away. Here are the FINAL DETAILS:

– Workout has been moved to the gym due to popular demand; it’s our attempt to cater to all of  your crazy weekend plans. WE WILL HAVE REGULAR GROUP CLASS AT 8 A.M. AT THE BOX. Open gym will be closed. Beach WOD has been scratched. Instead, class is at 8 a.m. Saturday at the box.

– Show up at 10 a.m. at Chris and Libby’s house for the best pool party, and the first pool party, CrossFit Upcountry has ever seen. Malo approves of this message. And so does Kahone, who will be manning the bar.

– If you are coming to the pool party, please bring meat to grill if you are a guy; girls can bring sides; everyone must BYOB.

– Text Kehau at 808 281 6925 to receive directions to Chris and Libby’s, which is in North Kihei.