CrossFit Upcountry Maui

“Life is 10% what happens to you and 90% how you react to it.” – Charles R. Swindoll

030917 WOD

A. Three rounds of the following:

1:00 front plank (weight encouraged)

0:30 rest

1:00 Chinese plank (weight encouraged)

0:30 rest

1:00 KB oblique side bends (30 seconds per side)

0:30 rest

B. Three rounds for max reps:

1:00 row for calories

1:00 ball slams (30/20) (please use puzzle-piece mat under each ball to prevent puncturing on horse stall mats)

1:00 box jumps (24/20)

1:00 Russian kettlebell swings (53/35)

1:00 v-ups

1:00 rest

>> On-Ramp

Coaches will offer modifications at the gym

C. Mobility

1. Couch stretch (1:00 / side)

2. Pigeon pose (1:00 / side)

It was Ron’s birthday on Saturday. We love this guy for so many reasons. Not only is he one of the strongest humans we know (check out the records board for DL, FS, BS, etc — along with expert wall ball shots and an awesome row), but he offers encouragement to all who know him, a sign of true inner strength. We don’t know where we would be without the Williams ‘ohana. Thanks for the wisdom / mana’o you’ve given us, Ron! Here’s to an awesome new year.

030817 WOD

A. 4:00 Tabata

Hollow rock

Double-unders

B. Every 1:30 for 8 sets

1 x power clean

1 x hang full clean

1 x jerk

C. For time:

10-9-8-7-6-5-4-3-2-1

Power cleans (95/65)

Handstand push-ups

Seventeenpointtwo was a success! Come cheer on our athletes and potluck with us every Friday from 4 p.m. till pau. Remember to sign up by Thursday for your CrossFit Games Open test day and any special requests!

030717 WOD

A. Group warmup

5:00 time cap

B. Three sets of:

Single-arm dumbbell row x 10 reps @ 2111

Single-leg glute hip bridges x 12 reps / side @ 2011

Side plank x 0:45 seconds / left + right

Rest 1:00

C. Against a 3:00 running clock, complete as many rounds and reps as possible of:

5 strict pull-ups

10 jumping lunges

5 ring dips

Rest 1:00

Complete a total of four rounds, starting subsequent rounds where you left off. Record rounds and reps.

>> On-Ramp

Modifications will be posted