CrossFit Upcountry Maui

Saturday, July 21, 2018 – WOD FOR WISHES

Join us this Saturday at 8 a.m. for WOD for Wishes, a fundraiser to benefit Kahalau, a 4-year-old Maui native who is battling stage 3 high-risk neuroblastoma. Her wish and motivation to continue chemo is to meet Mickey and Minnie Mouse. Help us make this wish come true by joining the WOD for Wishes fundraising workout and donating here: CrossFit Upcountry Donation Page. If you can’t make the WOD — feel free to donate anyway! Follow Kahalau’s journey at: https://www.facebook.com/kahalauscancer/

Friday, July 20, 2018

“If we did all the things we are capable of, we would literally astound ourselves.” — Thomas A. Edison

072018 WOD

A. Group warmup

B. Every 90 seconds, for 16 minutes (3 sets of each):

Station 1 – Posted single-leg deadlifts x 8-10 reps @ 3011 (Left Leg)

Station 2 – Posted single-leg deadlifts x 8-10 reps @ 3011 (Right Leg)

Station 3 – Barbell glute hip bridges x 6-8 reps @ 20X1

C. Five rounds for max reps:

1:00 ME pistol squats (sub reverse lunges)

0:20 ME burpees

0:40 rest

Record total reps

Thursday, July 18, 2018

Congratulations to Melody, who got her first box jump Wednesday! There is no PR that is too small — truly, just showing up to CrossFit amid a busy work / home schedule is a big deal. Super proud of you folks!

071818 WOD

A. Group warmup

B. 28:00 EMOM

Minute 1: 100-meter run or 150-meter row

Minute 2: 15 wall balls (20/14)

Minute 3: 20 Russian KB swings (53/35)

Minute 4: 8/6 strict pull-ups

C. 4:00 Tabata

Tuck rock