crossfit wod – CrossFit Upcountry Maui

“Jackie,” No Running Required! Thurs, 9/22

Adam after McGhee!

Everyone who jumps the new 30″ boxes gets to sign them. Kiera, Lisa and Laurie did after a 30 minute AMRAP!

If ever you pick a day to be late today should be the day! We will be doing “Jackie” and with only two rowers we will run heats about 5 minutes a part. First come, first done! This will be exciting as we have only done “Running Jackie” before (sub’d running for rowing.)

Warm up:

Hali’imaile Mile, not for time
Mobility: Jackie specific SMR w/foam roller:

VMO Rollout; Center Quad Rock & Roll; Side Roll
Strength/Skill:

Front squat + push press = thruster
WOD: “Jackie!” For time;
1000m row
50 thrusters (45/35)
30 pull ups

Help Guus Lose His Gut! Wed, July 20

One of our newest members also happens to be our oldest. Guus, a 78 year old retired phys ed teacher, told his doctor he was going to CrossFit to lose his gut. His doctor said “Go for it!”

The disco wasn’t my idea.

After our O-lift drills we are going to tackle an oldie but goodie.
WOD: “Cindy” AMRAP in 20 min
5 pull ups
10 push ups
15 squats

TechnoGym! Sat, July 16

Free Intro at 8:00 AM
Curious about CrossFit? The best way to find out what this is all about is to come in on a Saturday morning and try out our free introductory class. You will get to participate with the group but we will scale everything accordingly.

For those who are already hooked, traveling can be problematic. Here at the Ala Moana Hotel on Oahu, I wandered into the fitness center to fit in a quick WOD. I couldn’t help feeling disappointed when I walked in. It was wall to wall machines! Can you image we used to do that?!?

But then I spotted these! And the day was saved. There are endless WODs to do with dumbbells alone. But with five CrossFit’s on Oahu now, I won’t have to workout in TechnoGym tomorrow!

WOD: AMRAP in 20 minutes;
400m run
10 pull ups
15 wall balls
10 burpees