CrossFit Upcountry Maui

031021 WOD

A) Every 2 Minutes for 12 Minutes 

Strict press x 5

C) Metcon

11 Minute AMRAP

1,1,1…2,2,2…3,3,3…Etc

Handstand Push-Up

Box Jump Over @24/20

Strict pull-ups

030921 WOD

A) Warmup

Coaches Choice

B) Strength 

Every 2:30 for 15:00 (7 Sets)

Hang Power Clean + Power Clean + Squat Clean

C) Metcon

For Time:

15 Hang Power Cleans @135/95

400m Run (sub 500/400 meter row or 25/20 cal bike if raining)

12 Power Cleans @155/105

400m Run (sub 500/400 meter row or 25/20 cal bike if raining)

9 Squat Cleans @185/125

030821 WOD

A) Warmup 

Coaches Choice 

B) Strength 

Take 15 Minutes to build to a 3RM

Box Squat (parallel or slightly below)

C) Metcon 

For Time:

3 Rounds of:

10 Burpees 

10 Wall balls (20/14, 10’/9’)

Rest 1:00

2 Rounds of:

15 Burpees 

15 Wall balls 

Rest 1:00

1 Round of:

30 Burpees

30 Wall balls