CrossFit Upcountry Maui

“Efforts and courage are not enough without purpose and direction.” John F. Kennedy

122816 WOD

A. Two rounds of:

1:00 front plank

0:45 right plank

0:45 left plank

0:30 flutter kicks

Rest 1:00

B. Four sets:

8 – 10 single-arm dumbbell press (8-10/side)

Superset: 8 single arm bent over rows (8/side)

C. Five rounds for total reps:

1:00 ME ground to overhead (155/115)

1:00 ME v-ups

1:00 Rest

>>On-ramp

Five rounds for total reps

1:00 ME hang power clean + push press

1:00 ME leg raises or sit-ups

We were super excited before 12-Days of Christmas – Invictus Style went down at 8 am on Christmas Eve. The aftermath looked a little different. Hope you had a happy holiday weekend!

122716 WOD

A. Warm-up

B. Pause front squat + front squat

6 x 1 @ 24×1 + 1

Using six attempts, build to a challenging set.

C. For time:

Row 500 meters

50 wall balls (20/14) to 10′ target

40 Russian kettlebell swings (53/35)

30 med ball sit-ups (20/14)

20 hand-release push-ups

10 ring muscle-ups (10 strict pull-ups + 10 dips)

Run 400 meters

>> On-Ramp

For time:

Row 250 meters

25 dumbbell thrusters / air squats

20 Russian kettlebell swings

15 sit-ups

10 push-ups

5 ring rows + 5 dips

Run 200 meters

We will have regular group class, led by a coach, at 7 a.m. today. We will hold the “12 Days of Christmas – Invictus Style” workout at 8 a.m. during open gym. Anyone is welcomed to join the pain, but the session will not be coached and the workout typically lasts about an hour without scaling. In honor of Christmas, which is being officially observed Monday, we will be closed on Dec. 26. Have a happy and healthy holiday season!

122416 WOD

A. Group warmup

B. Movement prep

NICE LIST – 7 A.M. WITH A COACH

C. “12 Days of Christmas” – Nice List (bodyweight movement) – 7 A.M.

1. 100-meter run
2. HSPU 
3. Toes to bar 
4. Alternating pistols  
5. Pull-ups  
6. Box jump-overs  
7. Air squats 
8. Reverse lunges   
9. Burpees 
10. Mountain climbers   
11. HR push-ups 
12. Wall walks

NAUGHTY LIST – 8 A.M. WITH NO COACH

C. “12 Days of Christmas” – Invictus style

1 Lap (Run or Row 300 Meters)
2 Snatches (155/105 lbs)
3 Thrusters (155/105 lbs)
4 Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings (48/32 kg)
9 Box Jumps (30″/24″)
10 Handstand Push-Ups
11 Ground to Overhead (155/105 lbs)
12 Man-Makers (55/35 lb DBs)

As many of you know the idea behind the WOD is a pretty simple one – it’s a pyramid workout that follows the spirit of the classic song of the same name. The workout goes a little something like this:

Complete 1, then 1&2, then 1&2&3, and so on until you get to 12.

Sounds easy right? Until you realise just how many reps of each movement you are actually going to have to perform.

Exercise 1 – 12 reps
Exercise 2 – 22 reps
Exercise 3 – 30 reps
Exercise 4 – 36 reps
Exercise 5 – 40 reps
Exercise 6 – 42 reps
Exercise 7 – 42 reps
Exercise 8 – 40 reps
Exercise 9 – 36 reps
Exercise 10 – 30 reps
Exercise 11 – 22 reps
Exercise 12 – 12 reps