101912 WOD
A. Strength
Deadlift – linear week 3
B. Metcon
Four rounds for time:
21 double-unders
7 pull-ups
3 ground to overhead (155/105)
C. Cash out
Rolling pistols 3 x 6 (three per leg)
It’s Friday, and you know what that means . . . GANGNAM STYLE
101812 WOD
A. Make up skill / strength
Use the first 20 minutes of class as open gym and make sure to complete any missed linear lifts.
B. Metcon
For time:
400-meter run
Five rounds of the couplet:
10 wallballs (20/14)
10 burpees
400-meter run
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9 a.m. yoga physical therapy with Ann Van Patten, certified yoga instructor and all-around fitness badass. We called it stretching last week and three more guys attended than usual. Regardless of gender — you need to stretch! Don’t miss out; this one-hour class is the highlight of the week.
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HAPPY BIRTHDAY, KELLY! We love your weightlifting, your burpees, your double-unders and your hilarious jokes. Have a great year of new achievements — in CrossFit and beyond.
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Further proof that we NEVER allow fun at CrossFit Upcountry Maui.
101712 WOD
A. Strength
Press – linear week 3
B. Metcon
AMRAP in 3:00
9 power cleans (115/75)
9 push press
9 overhead squats
Complete three rounds, resting 1:00 between each. Score is rounds and reps (start subsequent rounds where you left off).
C. Cash out
Accumulate 2:00 in a handstand hold with as few attempts as possible
