CrossFit Upcountry Maui

About CrossFit Upcountry Maui

Posts by CFUM COACH:

Happy Father’s Day, June 20

Enjoy the day with DAD!

Lance and Cole, my two favorite men!! And the biggest contributors to CrossFit UpCountry Maui. XXOO

Saturday, June 19

The motley crew of the early class on Friday….

And they’re ready for more today!

Check the board for warm up.

Wendler strength program: OH press
Week 1: warm up, 75% x 5, 80% x 5, 85% x 5
Week 2: warm up, 80% x 3, 85% x 3, 90% x3

WOD: Everyone’s  favorite…. Alternating Tabata’s

20 seconds on; 10 seconds rest for 8 cycles

Wall balls • pull ups
Rest two minutes
Push ups • Abmat sit ups
Rest two minutes
Dumbbell push press • Dumbbell squat cleans

Jump, dip and jerk! Friday, June 18

Warm up: 3 rounds of Cindy

Strength: Back Squat (working off 90% of your 1RM)

  • Week 1: warm up, 75% x 5, 80% x 5, 85% x 5 (to failure)
  • Week 2: warm up, 80% x 3, 85% x 3, 90% x 3 (to failure)

WOD:

Thursday's track WOD was brutal. Just ask Lisa and Karen!
  • 25 Dbl unders
  • 10 ring dips
  • 1 clean & jerk
  • 20 Dbl unders
  • 10 ring dips
  • 2 clean & jerks
  • 15 Dbl unders
  • 10 ring dips
  • 3 clean & jerks
  • 10 Dbl unders
  • 10 ring dips
  • 4 clean & jerks
  • 5 Dbl unders
  • 10 ring dips
  • 5 clean & jerks

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