Tuesday, May 3, 2016
>> keeping upcountry connection
Our part-time CrossFit Upcountry members are full-time family. Jian, a three-time Canada West Regional team competitor and creator of youth leadership and fitness program, Varsity Initiative, www.varsityinitiative.com, has been visiting our box since Kaye was at the helm. He is gifted at cultivating community, and we enjoy gleaning WOD and life wisdom each time Jian visits. Jian’s wife and two kids are also on vacation; he drives all the way from Kihei to attend our 5:45 a.m. class. Thanks, Jian, for staying connected to Upcountry after all these years!
050316 WOD
A. Every 3:00 for 9:00
Run 300 meters
1:00 front plank
B. OTM 8:00
Even minutes: 2 Turkish get-ups / arm
Odd minutes: 30 Russian twists (weight optional)
C. 15:00 AMRAP
3 ring muscle-ups
6 hang power cleans (135/95)
9 burpees over the bar
200-meter run
>> On-Ramp
10:00 AMRAP
3 strict pull-ups + 3 strict dips
6 hang power cleans
9 burpees
100-meter run