CrossFit Upcountry Maui

“Go the extra mile, it’s never crowded.” – Unknown

012817 WOD

A. Every two minutes for 12 minutes:

Minutes 1-2 & 7-8: 100-meter farmers carry

Minutes 3-4 & 9-10: L-sit hold x 45 seconds accumulated time

Minutes 5-6 & 11-12: Handstand walk x 10 meters (use partner assist; 0:45 handstand wall walk; or 0:45 handstand hold or barbell hold)

B. EMOM 20:00 (4 sets)

Min 1: 100-meter run

Min 2: 12 box jump-overs (24/20)

Min 3: 14/12 kipping pull-ups or 7/6 strict pull-ups

Min 4: 16 jumping lunges with bar (45/35)

Min 5: 20 med ball sit-ups (20/14)

>> On-Ramp

EMOM 20:00

Min 1: 50-meter run

Min 2: 12 step-ups

Min 3: 10 ring rows

Min 4: 12 lunges

Min 5: 14 sit-ups

In order to succeed, we must first believe we can.  -Nikos Kazantzakis

012717 WOD

A. OTM 8:00

Even: 100 meter run

Odd: 0:20 hollow + 0:20 arch

B. Deadlift

Take 15 minutes to build to a challenging set of five reps

C. For time:

20-18-16-14-12

Wall balls (20/14) to 10′

Hang power snatch (75/55)

TIME CAP – 12:00

>>On-ramp

For time:

Four rounds for time:

15 wall balls (scale dumbbell thrusters or air squats)

10 hang power snatch (empty bar or PVC)

Time cap – 12:00

Great having the OG crew train together!

012617 WOD

A. Warm up

Coach’s choice – 5:00 time cap

B. Four sets of:

Single arm dumbbell row x 8-10 reps per side @ 21×0

Glute bridges x 12-15 reps each leg @ 2011 (weight is optional)

Supine Chinese planks x 45 seconds (weight is optional)

Rest 45 seconds between exercises

C. Complete as many rounds and reps as possible in 6 minutes of:

12 box jump-overs (24/20)

12 one arm dumbbell snatch (50/30) 6/side

Rest 4 minutes, and when the running clock hits 10:00 . . .

Complete as many rounds and reps as possible in 6 minutes of:

30 double-unders

15 strict sit-ups

Rest 4 minutes, and when the running clock hits 20:00…

Complete as many reps as possible in 6 minutes of:

Row 1000 meters or run 800 meters

Max reps x plyo push-ups off plate (45/25)

>>Modifications will be on whiteboard