CrossFit Upcountry Maui

040321 WOD

25 Minute AMRAP 

In teams of two, with one partner working at a time, partition reps any way to complete the following:

20 toes to bar

30 box jumps (24/20)

40 power cleans (125/85)

50 burpees

60 calorie row

040221 WOD

A. Warm-up

B. Three sets of:

Single leg RDL with KB

Bent-Over Supinated-Grip Barbell Row x 8 reps @ 2111

Nose-to-Wall Handstand Hold x 45-60 seconds

C. 1:00 ME at each station:

– AB for calories

– ring rows off box

– Box step-ups with single dumbbell (50/35)

– V-ups

– Push-ups

Timer is set to Fight Gone Bad style workout. Three rounds, resting 1:00 between each. Record total reps.

040121 WOD

A. Warm-up

B. 2K row

With your partner, accumulate 2K row; when you’re not rowing, you must be in plank hold of some kind or your partner cannot row

(10:00 time cap)

C. With a teammate, every 6 minutes, for 30 minutes (5 sets) for times: Add fastest and slowest rounds together

Run 400 meters (partition)

6 synchronized devils presses (50/35) two dumbbells 

12 synchronized strict sit-ups