Which year did it better?
010317 WOD
A. Every 1:30 for 8 sets
Three-position snatch
B. Three rounds for time:
200-meter run
20 SDHP with kettle bell (53/35)
20 box jumps (24/20)
Rest 2:00 between rounds
>> On-Ramp
Three rounds for time:
200-meter run or row
10 SDHP
10 step-ups
Rest 2:00 between rounds
Happy New Year from our 8 a.m. class Saturday (Sorry, we didn’t get a picture of 7 a.m. class)! We love our Upcountry community: we have a great balance of ages, skill levels and fitness goals. Here’s to an even healthier 2017!
The good news: We got more Assault Airbikes. The bad news: We got more Assault Airbikes.
Get ready for some exciting changes this year! We are on the cusp of unveiling an upgraded open gym / lifting room. We’re proud to be one of the only facilities on Maui to offer CrossFit, with the option to customize your training, thanks to a separate equipment room. This means more fitness, more freedom and more fun!
We’re stoked to continue to improve your experience at CrossFit Upcountry. Stay tuned for more news!
NEW YEAR’S DAY OBSERVED – Despite the federal, state and county observed holiday of New Year’s Day, we will hold all classes Monday, January 2, 2017.
010217 WOD
A. Warm up
Coach’s choice (5:00 time cap)
B. Back squat
Take 5:00 to warm up to starting weight, then:
Every 2:00 for 10:00:
Set 1) 6 x 65% 1RM
Set 2) 4 x 75%
Set 3) 2 x 85%
Set 4) 2 x 90%
Set 5) 3-5 x 85%
C. For time:
Buy-in: 500-meter row (or 4 x 100-meter run due to rain)
40 double-unders
30 strict sit-ups
15 chest-to-bar pull-ups
40 double-unders
30 strict sit-ups
10 chest-to-bar pull-ups
40 double-unders
30 strict sit-ups
5 chest-to-bar pull-ups
Cash out: 25 burpees
>> On-Ramp
C. For time:
Buy-in: 250-meter row (or 2 x 100-meter run due to rain)
Three rounds:
80 single-unders
15 sit-ups
10 deep ring rows
Cash out: 20 burpees
As we reflect on our humble beginnings, we see nothing but gratitude. “Enjoy the little things, for one day you may look back and realize they were the big things (Robert Brault).” Happy New Year!
123116 WOD
A. Group warmup
B. Movement prep
C. 7 A.M. CLASS – Session will be led by a coach
“2016-365 DAYS-2017”
For time in teams of two, with only one person working at a time, partition reps any way — except for the synchronized sit ups, which must be completed simultaneously for a total of 65 reps each:
Buy in: 2016-meter row (for every meter over or under 2016, you must do one tire flip at end of workout)
100 burpees
100 air squats
100 pull-ups
65 synchronized med ball sit-ups
Cash out: 2017-meter row cashout (for every meter over or under 2017, you must do one tire flip at end of workout)
8 A.M. CLASS – Coaches will be in class but session will be unguided; workout starts promptly at 8:20 a.m.
“2016-365 DAYS-2017”
For time teams of two, with only one person working at a time, partition reps any way — except for the synchronized toes to bar, which must be completed simultaneously for a total of 65 reps each:
Buy in: 2016-meter row (for every meter over or under 2016, you must do one tire flip at end of workout)
100 burpees
100 pull-ups
100 thrusters (95/65)
65 synchronized toes-to-bar
Cash out: 2017-meter row cashout (for every meter over or under 2017, you must do one tire flip at end of workout)
