CrossFit Upcountry Maui

EQUIPMENT RETURN FINAL HOURS / DAYS: Once we get equipment returned and disinfected, we get to resume classes. Here is our UPDATED equipment return schedule. Please come ANY TIME during these hours to return equipment and get an update on our COVID-19 measures. Working out will not be possible during this time. Coaches, please return your equipment any time Monday.

Monday, June 1 (tomorrow): 1 to 6 p.m.

Tuesday, June 2: 8 a.m. to noon

Gym reopens on this Friday! Please start practicing how to sign up for class on the Wodify App. This will be required to reserve your spot. Starting this week you can sign up for the class time that you plan on attending. This will help us ensure we have enough slots and times to safely accommodate all of our athletes. Text Frank with questions. 808-280-5623

060120 WOD

A. 3 x 0:30

Jumping jacks

Air squats @32×1

Lunges

Inchworm to cobra

B. Four sets for max reps of:

2 minutes of front plank (any time you drop, do 10 mountain climbers)

Rest 30 seconds

1 minute of reverse lunges with odd object

1 minute of sumo deadlifts with odd object

Rest 30 seconds

2 minutes of burpees

Rest 3 minutes

053020 WOD

A. Three rounds NFT:

Run 100 m meters (sub 40 jumping jacks)

10 good mornings

10 pass throughs

10 overhead squats

B. Four rounds

:30 Alternating DB Hang PC and Jerk

:30 Burpees

1:00 rest

rest 3:00 (total of 4 min)

Four rounds

:30 DB Cossack squats

:30 Mountain climbers

1:00 rest

rest 3:00

Four rounds

:30 Single arm devils press

:30 Sit throughs

1:00 rest

C. Tabata

Plank shoulder taps

Flutter kicks

05292020

A. 3 x 0:30

Jumping jacks

Air squats 

Lunges

Inchworm to cobra

B. Single leg RDL 

3 x 10 per leg

Superset with bird dog 10/side

Rest 1:30

C.14:00 AMRAP 

30 Single Dumbbell Deadlifts (15/side)

30 Single Dumbbell Russian Swings

30 Single Dumbbell Goblet Squats

30 Single Dumbbell Power Snatches (15/side)

30 Single Dumbbell Overhead lunges (15/side)

EMOM 5 tuck ups