CrossFit Upcountry Maui

About CrossFit Upcountry Maui

Posts by CFUM COACH:

Wednesday, July 5, 2017

Great job to all those that came to the hero wod on the 4th of July!

(photos by David M.)

070517 WOD

A. Warm-up: Coach’s choice

B. Four sets of:

Romanian deadlift x 6-8 reps @3011

Box step ups with dumbbells x 8-10 consecutive per side

Dumbbell push press x 8-10 reps

Rest 1:30 between rounds

C. OTM 10:00

6 Russian Kbs

6 burpees

>>On-ramp

OTM 10:00

5 Russian kbs

5 modified burpees

Tuesday, July 4, 2017 (One class at 8:00am)

namesake photo
Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.
 070417 WOD
 A. Warm-up: Coach’s choice
 B. Movement prep
 C. “Crain”

2 rounds for time:

34 push-ups

50-yard sprint

34 deadlifts, 135 lb.

50-yard sprint

34 box jumps, 24-inch box

50-yard sprint

34 clean and jerks, 95 lb.

50-yard sprint

34 burpees

50-yard sprint

34 wall-ball shots, 20-lb. ball

50-yard sprint

34 pull-ups

50-yard sprint

>>Optional partner workout:

Half reps with another person. Both partners must run

>>Modifications will be on whiteboard

 

HOLIDAY CLASS SCHEDULE TUESDAY

>> fourth of july class at 8 a.m.

In observance of the Fourth of July holiday, we will have one class only at 8 a.m. Tuesday, July 4. Please mark your calendar and have a happy and safe holiday weekend!

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