CrossFit Upcountry Maui

112519 WOD

A. Warm-up: Coach’s choice

B. Every 2:00 for 7 sets

Front squat x 3 (building)

C. 12:00 AMRAP

6 power cleans (135/95)

12 HSPU

6 power cleans (135/95)

Run 200 meters

>>Modifications will be given

112319 WOD

A. Warm-up: Coach’s choice

B. 30 Minute AMRAP 

In Teams of Three Perform:

30 DB Thrusters @50/35

45 Burpee Box Jump Overs @24/20

60 DB Push Press @50/35

75 DB Front Rack Lunges @50/35

800m Medball Run @20/14

*All 800m Runs performed together, with one medicine ball per team. The remaining reps split evenly between the three partners. One partner working at a time.* If its raining sub 1000 meter row or 60 cal bike 2 planking, one rowing or biking

>>Modifications will be given

112219 WOD

A. Warm-up: Coach’s choice

B. Every 1:30 for 10:30 (7 Sets)

Strict Press x2

*Build to a heavy double*

C. For Time:

15-10-5

Push Press @115/75

Bar Muscle-Ups (sub 1 strict pull-up + 1 strict dip for 1 bar muscle–up)

*10 Minute Time Cap*

>>Modifications will be given