CrossFit Upcountry Maui

It’s that time again. The infamous Mullet Men will be hitting the hot Hana pavement for Saturday’s 52-mile Relay, along with two non-mullet CF Upcountry teams. Have fun, gang!

090917 WOD

A. Group warmup

B. Movement prep

C. In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:

5 Strict Pull-Ups

10 Goblet Squats

Rest exactly five minutes, and then . . .

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:

250 Meter Row

6 Burpee Box Jumps or Step-Overs

Metcon by CrossFit Invictus

The pose here is “What does DJ Laurence mean to you?,” in dedication of Laurence, who used his iPhone Apple playlist when our WiFi went out at early class. We love you, Laurence! You are hilarious.

090817 WOD

A. Group warmup

B. Every 2:00 for 5 sets

1 x clean pull

1 x power clean

1 x full clean

C. 3:00 AMRAP

3 full cleans (155/115)

6 HSPU

9 sit-ups

Three rounds, resting 1:00 between each. Pick up subsequent rounds where you leave off.

Coach Camille uses tactile cues during the front plank. She is relentless when it comes to form.

090717 WOD

A. Group warmup

B. Three rounds:

Waiter’s carry x 50 meters (switch arms at 25 meter mark)

Around the worlds off bar x 8-10

Good mornings x 12-15

Rest 1:30 between rounds

C. Every 3:00 for 15:00

Run 200 meters

30 DUs

25 to 50 feet of lunges