CrossFit Upcountry Maui

Our mascot Camille, always repping CrossFit Upcountry!

102517 WOD

A. EMOM 9:00

1. 0:30-0:45 handstand hold
2. 0:30-0:45 Russian twists
3. 0:30-0:45 reverse snow angels

B. Press

75% x 5

85% x 3

95% x 1+

Superset with 3 x 3-5 eccentric pull-ups (go as slow as you can)

C. Three rounds for time:

15 thrusters (95/65)

12 burpees

Workout courtesy of CF L1 seminar

>>On-ramp

Three rounds for time:

15  dumbbell thrusters

12 modified burpees

5:45 am CF Upcountry class canceled today (Tuesday, Oct 24) due to power outage. Weightlifting in dark could become a safety issue. Sorry for the inconvenience. All other classes will be held as scheduled. Please spread the word.

“Either I will find a way, or I will make one.”- Philip Sidney

102417 WOD

A. Group warmup

B. Every 2:00 for 6-8 sets

Snatch Pull + Power Snatch + Snatch

C. In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 15 minutes of:

50 double-unders

40 lunge steps with single-arm DB OH (50/35)

30 sit-ups

20 chest-to-bar pull-ups

100-meter run with partner

Partners must complete each exercise before moving on, but reps can be partitioned any way.

>>Modifications will be on whiteboard