CrossFit Upcountry Maui

Congratulations to our January Basics grads! We’re so glad to have each of you. Keep up the good work!

011717 WOD

A. Three sets of:

Romanian deadlift x 8 reps @3011

Rest 60 seconds

Single-leg hip bridge x 12 reps each side @2011

Rest 60 seconds

Single-arm dumbbell row x 10 reps @2111

Rest 60 seconds

B. In teams of two, with only one person working at a time, partners alternate whole rounds to complete…

10:00 AMRAP

10 push press (115/75)

5 burpees over the barbell

Rest 5:00

10:00 AMRAP

Row 150 meters

15 Russian kettlebell swings (heavy)

Modifications will be on whiteboard

We will have a regular schedule for all classes today.

011617 WOD

A. 4:00 Tabata

Double-unders

L-sit or tuck of bar or parallette

B. Pause back squats

Take 15 minutes to build to a challenging set of three reps, each with a two-second hold at the bottom. Rest 1:30 between sets and use that time to mobilize upper body.

C. For time:

500-meter row

25 chest-to-bar pull-ups

50 thrusters (45/35)

75 double-unders

++ On-Ramp

For time:

250-meter row or 200-meter run

Then, five rounds:

5 ring rows

10 DB thrusters / air squats

20 double-under attempts

SATURDAY SCHEDULE CHANGE / VISITING COACH: Due to January’s Basics class, we will only have one group session from 7 to 8 a.m. Saturday. We encourage those who normally attend weightlifting/gymnastics and advanced conditioning from 8 to 10 a.m. to instead join 7 to 8 a.m. class, since it will be led by two-time Pacific Regionals athlete Victoria Campos (pictured above). Victoria is originally from Brazil and has traveled around the world. She was the head coach for two CrossFit affiliates in China, and holds her Level 1 and 2 CrossFit certifications. Victoria loves surfing and recently caught a skeg to hand on Oahu, where she had to get 14 stitches. Thankfully, she will be back to training in no time. Please welcome her at the box!

JANUARY BASICS: January Basics, a beginners course that covers fundamental movement and scaling options, will be held from 8 to 10 a.m. Saturday. Please be prompt and meet in the weightlifting room. Cost is $60 to attend.

MARTIN LUTHER KING JR. DAY: We will have all normally scheduled classes on Monday, Martin Luther King Jr. Day, a federal, state and county holiday.

011417 WOD

A. Group warmup

B. Movement prep

C. “Running Nate”

20:00 AMRAP

2 ring muscle-ups (sub 2 strict pull-ups + 2 strict dips)

4 handstand push-ups

8 American kettlebell swings (70/53)

200-meter run

++ On-Ramp

20:00 AMRAP

2 ring rows + 2 parallette dips

4 L-seated DB presses or modified HSPU

8 Russian KB swings

200-meter run or 200-meter row