CrossFit Upcountry Maui

Congratulations on all previous PR’s! Summer starts today so that means we are going to make some room on our PR board so we can all fill it up again! Remember to celebrate the small victories along the way. Also be sure to let your coaches know of  any goals that you may have so we can help guide you and keep you accountable.

Here is to a strong summer!

062017 WOD

A. Warm up

Coach’s choice

B. Against a 4:00 running clock, perform the following for max reps:

Run 400 meters

Strict HSPU x max reps

Rest 4:00, then:

Complete as many rounds and reps as possible in 4 minutes of:

10 box jumps

10 pull-ups

Rest 4:00, then:

Complete as many rounds and reps as possible in 4 minutes of:

5 burpees

5 thrusters (95/65)

Rest 4:00, then:

Complete as many rounds and reps as possible in 4 minutes of:

30 double-unders

10 toes-to-bar

>>Modifications will be given at class

“What lies behind you and what lies in front of you, pales in comparison to what lies inside of you.” – Ralph Waldo Emerson

061917 WOD

A. Warm up – coachs choice

B. Overhead squats

Every 2:00 for 6 rounds:

3 X  overhead squats

C. ” Amanda”

Fot time:

9-7-5

Ring MU (1 strict pull-up+1 strict dip=1 muscle-up)

Full snatches (135/95)

>>On-ramp

For time:

9 ring-rows

9 dips

9 PVC overhead squats

7 ring-rows

7 dips

7 PVC overhead squats

5 ring-rows

5 dips

5 PVC overhead squats

D. Tabata

Hollow rock

Cailyn with an easy 125 front squat PR!

061717 WOD