CrossFit Upcountry Maui

Happy New Year from CrossFit Upcountry!

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We will have open gym today from 10-12. All other classes are cancelled today.

Start your year off right with some fitness and friends. We hope to see you at open gym!

Finish 2017 strong!

123017 WOD

A. Group warm-up

B. Movement prep

C. “2017-365 DAYS-2018”

For time in teams of two, with only one person working at a time, partition reps any way — except for the synchronized sit ups, which must be completed simultaneously for a total of 65 reps each:

Buy in: 2017-meter row (for every meter over or under 2017, you must do one tire flip at end of workout)

100 burpees

100 air squats

100 pull-ups

65 synchronized med ball sit-ups

Cash out: 2018-meter row cashout (for every meter over or under 2018, you must do one tire flip at end of workout)

“You must do the things you think you cannot do.” – Eleanor Roosevelt

122917 WOD

A. Warm-up: Coach’s choice

B. Every 2 minutes, for 10 minutes (5 sets) of:

Deadlift

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 2 reps @ 85%

C. 10:00 AMRAP

10 Push Presses (95/65 lbs)

10 Front rack lunges (95/65 lbs) 5 / side

10 Burpees Over the Barbell

>>On-ramp

10:00 AMRAP

10 dumbbell push press

10 Alternating  reverse lunges (body weight)

10 modified burpees