CrossFit Upcountry Maui

“With the new day comes new strength and new thoughts.” – Eleanor Roosevelt

070717 WOD

A. Warm-up: Coach’s choice

B. Back Squat

Take 8 minutes to warm up to 80% of 1 RM

4 x 5 @ 80% of 1rm

0:00, 3:00, 6:00, 9:00

C. 7min AMRAP (Reps)

50 med ball sit ups  (20/14), then in remaining time:

ME Wall Balls  (20/14)

Score is ME wall balls

>>On-ramp

7min AMRAP

15  sit ups

15 push-ups

15 air squats

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”  -Arnold Schwarzenegger

070617 WOD

A. Warm-up: Coach’s choice

B.Every 2:00 for 10:00:

200m Run

Rest 4:00

Every 2:00 for 10:00:

200m run

>>On-ramp

Every 2:00 for 10:00:

150 meter run or row

Rest 4:00

Every 2:00 for 10:00:

150 run or row

C. Strict chest-to-bar pull-ups (weighted)

6×3

0:00, 2:30, 5:00, 7:30, 10:00, 12:30

*If you don’t have strict pull-ups you can go off a box and do 6 x 3 eccentric only (lowering phase) at a slow tempo. Other modifications will be given.