Monday, August 3, 2015

Some of our 8 a.m. Saturday crew hung out to say a hui hou to visitors Oliver and Nicole, who made their second trip to CrossFit Upcountry and Maui, all the way from Austria. We love our return visitors! Hope to see you again soon.

080315 WOD

A. 1:00 ME at each station

– row for calories

– slam balls

– double-unders

– sit-ups

– box jumps

(Complete two rounds)

B. Pause squats

Six sets of pause front squat @ 32×1 + 1 front squat

Build over the course of six sets to heaviest possible

Rest 2:00

C. Five rounds for max reps:

1:00 ME wall balls (20/14)

0:20 ME box jumps (24/20)

0:40 rest

* Compare to 1-13-14

>> On-Ramp

Three rounds for max reps

1:00 ME wall balls or DB thrusters

0:20 ME step-ups / box jumps

0:40 rest