Tuesday, March 14, 2016

Congratulations to EIGHT — yes, eight — of our CrossFit Upcountry athletes who got their FIRST bar muscle-ups, thanks to 16.3. PRs include (clockwise from top left) Cody; Ramone; Keoki; Kaipo; Kaimana; Theresa; Liane (not pictured); and Kelsie (not pictured). It’s moments like these that make the open worth it. Here’s to sticking to this fitness journey — holding on to the faith that you WILL surprise yourself along the way. What once was impossible is now possible. Great job, everyone!

031416 WOD

A. Three rounds of the following:

0:30 hollow hold / rock

0:30 rest

0:30 arch hold / rock

0:30 rest

0:30 wall walks

0:30 rest

B. Power clean

Take 10 to 15 minutes to build to a challenging single

C. Every 3:00 for 18:00 (6 sets)

Sets 1, 3, 5: Run 200 meters, 10 box jump-overs (24/20), 12 toes-to-bar

Sets 2, 4, 6: Row 250 meters, 15 Russian kettlebell swings (53/35), 10 handstand push-ups

>> On-Ramp

Sets 1, 3, 5: Run 100 meters, 10 step-ups, 12 leg raises / tucks

Sets 2, 4, 6: Row 150 meters, 15 Russian kettlebell swings, 10 seated dumbbell presses