CrossFit Upcountry Maui

The best preparation for tomorrow is doing your best today. – H. Jackson Brown, Jr.

090217 WOD

A. Warm up: Coach’s choice

B. Every 10 minutes for 40 minutes (record each split)

Row 500 meters

15 burpees

20 box step-ups or step overs (20′ for both/ choice your own weight)

Run 400 meters

>>On-ramp

Every 10 minutes for 40 minutes (record each split)

Row 350 meters

12 modified burpees

20 box step-ups or step overs

Run 300 meters

Congratulations on all of your August PR’s! Lets keep the momentum moving forward and fill the board back up for September!

090117 WOD

A. Warm up: Coaches choice

B. Deadlift

Take 15:00 to build to a 3 RM

Record your number

C. For Time (CAP 8min)

10-9-8-7-6-5-4-3-2-1

Power cleans (95/65)

Hand release push ups

>>On-ramp

For Time (CAP 8min)

10-9-8-7-6-5-4-3-2-1

Dumbbell hang power cleans

Modified push-ups