CrossFit Upcountry Maui

We had an all-time record number of athletes at classes for a single day! Great job hitting this week hard. “Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.” — Francis of Assisi

011017 WOD

A. Warm up

Coach’s choice – 5:00 time cap

B. Every 90 seconds for 8 sets

Three-position clean

C. For time, in teams of two, with only one person working at a time, alternate full rounds to complete 10 rounds total, five, rounds each, of the following:

15 Russian kettlebell swings (53/35)

10 burpees

100-meter run

+ Individual option:

Complete five rounds, resting 1:00 after each round

++ On-Ramp

For time, in teams of two, with only one person working at a time, alternate full rounds to complete 10 rounds total, five, rounds each, of the following:

15 Russian kettlebell swings (53/35)

5 burpees

100-meter run

Saturday was the first class to use the Air Assault bikes. Not many reactions were as cheerful as Kenny’s, shown here. Way to start the year off strong! From people coming back to others trying CrossFit for the first time, you’ve got some good momentum going. Here’s to a healthy and fit 2017!

010917 WOD

A. 4:00 Tabata

Alternating double-unders or attempts

Russian twists

B. Front squat with tempo

Four sets of the following:

Front squat x 4-5 reps @ 4111

Rest 2:00 between sets

C. Three rounds for time:

200-meter run

20 wall balls (20/14) to 10′ target

200-meter run

10 toes-to-bar

>> On-Ramp

Three rounds for time:

100-meter run

20 wall balls or DB thrusters

100-meter run

10 leg raises

“The only place success comes before work is in the dictionary.” -Vidal Sassoon

01072017 WOD

A. Group warmup

B. Mobility

C. Three rounds for max reps:

1:00 row for calories

1:00 hand release push-ups

1:00 air assault for calories

1:00 v-ups

1:00 wall balls to 10’/9′ (20/14)

1:00 rest

>> On-Ramp

Modifications will be posted on the whiteboard