CrossFit Upcountry Maui

“Whatever good things we build end up building us.” — Jim Rohn

010617 WOD

A. Warm up

400-meter run or 500-meter row

B. Deadlift

Work up to a challenging 3RM TNG deadlift (10:00 time cap), drop to 85-90% of that weight and complete an 8- minute EMOM x 3 reps

C. In teams of two, partners alternate rounds to complete five rounds each of:*

5 hang power cleans (155/105)

100-meter sprint

* Optional solo workout is to complete above with 1:00 rest after each round

* Compare to 080316

>> On-Ramp

Five rounds for time of:

5 DB hang power cleans

100-meter run

“First steps are always the hardest but until they are taken the notion of progress remains only a notion and not an achievement.” — Aberjhani  

010517 WOD

A. Group warm up

Coach’s choice

B. 28:00 EMOM

Min 1: 100-meter run or 150-meter row

Min 2: 15-20 Russian kettlebell swings (53/35)

Min 3: 15-20 med ball sit-ups (20/14)

Min 4: 5-10 strict chin-ups

>> On-Ramp

28:00 EMOM

Min 1: 50-meter row

Min 2: 10 Russian KBs

Min 3: 10 crunches

Min 4: 10 ring rows

Returning visitors turned CF Upcountry family will head back to their real home of New Hampshire today. Aloha and a hui hou, Joe, Lizzy and Kathy! We are thankful to know each of you, and we’ll be counting down the days until next Christmas!

010417 WOD

A. 8:00 OTM

Even minutes: 100-meter run

Odd minutes: 0:20 hollow + 0:20 arch

B. Three rounds of the following:

DB single-arm bent-over rows  x 6-8 / side @ 4111

Supine ring rows with heels on box x 8-10 @ 30×1

L-seated DB presses x 10-12 reps

Rest 45 seconds between movements

C. “Freddy’s Revenge”

Five rounds for time:

5 shoulder to overhead (185/125)

10 burpees

Let’s fill up some of the spots on the gym records board!

>> On-Ramp

Five rounds for time:

5 DB or barbell push presses

10 burpees