CrossFit Upcountry Maui

“When I lost all of my excuses, I found all of my results.”

120816 WOD

A. Row 1K or run 800 meters (6:00 time cap)

B. Three rounds of the following

Chinese plank x 1:00 (add weight)

DB bench presses x 8-10 reps

Hamstring curls off med ball x 10-12 reps

Supinated ring rows x 8-10 reps

Rest 30 – 60 seconds between movements

C. EMOM 21:00

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

Min 2: 30 double-unders or 60 single-unders

Min 3: 5 strict toes-to-bar or 10 kipping toes to bar or 15 weighted sit-ups

“Warning: Exercise has been known to cause health and happiness.”

120716 WOD

A. 200 double-unders or 400 single-unders

EMOM 5 sit-ups

5:00 time cap

B. Single-arm DB presses

4 x 8 / side

Superset with 5-8 strict supinated pull-ups @40×1

Rest 1:00 between rounds

C. Four rounds for time:

10 OHS (95/65)

15 strict sit-ups (hands behind head)

30 DUs

>> On-Ramp

Four rounds for time:

10 PVC OHS or FS

15 crunches

60 single-unders

D. Optional cashout

4:00 Tabata row sprint for calories

“Strength doesn’t come from what you can do. It comes from overcoming the things you thought you couldn’t.”

120616 WOD

A. Every 3:00 for 9:00

Run 200 meters

1:00 front plank

ME Russian twists

B. Every 1:30 for 8 sets:

2 push presses + 1 jerk

C. Every 3:00 for 15:00 (5 rounds)

Run 200 meters or row 250 meters

15 med ball cleans (20/14)

4/3 bar muscle-ups or 8/6 strict pull-ups or 8/6 chest-to-bar pull-ups

>> On-Ramp

Every 3:00 for 15:00

Run 100 meters or row 150 meters

10 med ball cleans

8 deep ring rows