CrossFit Upcountry Maui

HOLIDAY SCHEDULE NOTICE: On Monday, May 29th, we will have ONE class only at 8:00 a.m. in observance of Memorial Day. Please be prompt, since workout is long.

“Unity is strength… when there is teamwork and collaboration, wonderful things can be achieved.” – Mattie Stepanek

052517 WOD

A. Run 600 or row 800

B. 10:00 OTM

Odd minutes: Hollow hold x 30-45 seconds

Even minutes: Glute hip bridges x 30-45 seconds

C. Every 5:00 for 20:00

Run 400 meters

10 dumbbell box step overs

15 V-ups

>>On-ramp

Every 5:00 for 20:00

Run or row 200-300 meters

10 box step overs

12 leg raises

“Give light and people will find the way.” – Ella Baker

052417 WOD

A. Warm-up: Coach’s choice

B. 12:00 EMOM

1 x power clean + 1 x hang power clean

Increase weight every 4:00

C. AMRAP 5:00

5 hang power cleans (155/105)

10 bar facing burpees

25 double-unders

Rest 2:00

AMRAP 5:00

5 hang power cleans (155/105)

10 bar facing burpees

25 double-unders

>>On-ramp

AMRAP 5:00

5 hang power cleans with dumbbells

10 modified burpees

50 single-unders

Rest 2:00

AMRAP 5:00

5 hang power cleans with dumbbells

10 modified burpees

50 single-unders

Strength and metcon by CF of Fremont