CrossFit Upcountry Maui

We’re thankful: for our beautiful island home, for our health, and for our amazing memories with each of you! Mahalo for choosing CrossFit Upcountry! Have a happy and safe Thanksgiving holiday with friends and family.

HOLIDAY SCHEDULE: ONLY 8 A.M. GROUP CLASS TODAY

112416 WOD

A. Team rowing

B. Movement prep

C. In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 –

10 box jumps

5 pull-ups

Station 2 –

10 burpees

5 dumbbell or barbell ground to overhead

Station 3 –

300-meter run with med ball

Teammates can only rotate after the running partner returns. Record total rounds and reps per station.

Metcon by CrossFit Invictus

>> Optional individual workout:

30:00 AMRAP

10 box jumps

5 pull-ups

10 burpees

5 dumbbell or barbell ground to overhead

300-meter run with med ball

>> On-Ramp

30:00 AMRAP

5 step-ups

5 ring rows

5 burpees

5 dumbbell hang clean and jerk

200-meter run

2:00 rest between rounds

“Enjoy the little things, for one day you may look back and realize they were the big things.” -Robert Brault

112316 WOD

A.  Three rounds of:

0:30-0:45 double unders

0:30-0:45 handstand hold

0:30-0:45 front plank

B. Press

75% x 5

85% x 3

95% x 1+

C. Seven rounds for time of:

7 overhead squats (95/65)

7 toes-to-bar

>>On-ramp

Seven rounds for time of:

7 overhead squats with light bar or PVC

7 leg raises or sit-ups

“Where there is no struggle, there is no strength.”

112216 WOD

A. 5:00 AMRAP

100-meter run or 150-meter row

10 good mornings

10 scap pull-ups

B. Power snatch

Take 15 minutes to build to a heavy power snatch

C. Three rounds for reps:

0:45 max calories x row

0:15 rest

0:45 max reps x shoulder to overhead (95/65)

0:15 rest

0:45 max reps x box jumps (24/20)

0:15 rest

0:45 max reps x pull-ups

1:15 rest

>> On-Ramp

Modifications will be posted