CrossFit Upcountry Maui

Thursday, November 23rd – We will have one class at 8:00 am. Please show up and bring a toy for donation. More details to come.

Friday, November 24th – No 5:45 am class. All other classes will be at regular times.

“The undertaking of a new action brings new strength.” -Richard L. Evans

111817 WOD

A. Group warm-up

B. In 5 minutes, complete the following:
Run 600 Meters
Row as many meters as possible

Rest exactly 5 minutes, and then . . .

C. Complete as many rounds and reps as possible in 5 minutes of:
10 one arm dumbbell snatch (5/side)
15 Air Squats

Rest exactly 5 minutes, and then . . .

D. In 5 minutes, complete the following:
Run 600 Meters
Row as many meters as possible.

Rest exactly 5 minutes, and then …

E. Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Push Press (55/35 lbs)
10 Toes to Bar

Modifications will be on whiteboard

“Self-belief and hard work will always earn you success.”- Virat Kohli

111717 WOD

A. Warm-up: Coach’s choice

B.Deadlift [week 2 | month 3]

70% x 3

80% x 3

90% x 3+

4 Rounds for time of: 

        5 Burpee Box Jumps (24″/20″)

         7 Deadlifts (155/105)

         5 Burpee Box Jumps

         100m Run 

 *** Rest exactly 1 minute between rounds. Score is total time including rest. 

*** Time Cap: 15 minutes. 

>>Modifications will be given

 CF Fremont