CrossFit Upcountry Maui

“When you think positive, good things happen.” -Matt Kemp

021117 WOD

A. Warm-up: Coach’s choice

B. For time:

45 calories on air assault

45 toes-to-bar

45 burpees

45 dumbbell snatch (50/35)

45 calories on rower

Mob boss is back in action!

021017 WOD

A. Coach’s choice

B. Three sets of:

Deadlift x 6-8 reps @ 2011

Rest 90 seconds

Ring or stationary dips x 10-15 reps

C. Every 3:00 for four sets

12 STOH (115/75)

8 front squats (115/75)

4/3 ring muscle-ups (scale 8/6 chest to bar pull-ups)

>>On-ramp

Every 3:00 for four sets:

12 dumbbell push press

8 dumbbell front rack squats

4 ring rows + 4 dips

“It always seems impossible until it’s done.” -Nelson Mandela

020917 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