CrossFit Upcountry Maui

“Hardships often prepare ordinary people for an extraordinary destiny.” -C.S. Lewis

111516 WOD

A. Three sets of:

30 seconds strict toes to bar

Rest 30 seconds

30 seconds of supinated ring rows

Rest 30 seconds

C. EMOM 30:00

Minute 1: 30 double-unders

Minute 2: 10 burpees

Minute 3: 15 Russian kettlebell swings

>>On-ramp

EMOM 21:00

Minute 1: 40-60 singles or 150 meter row

Minute 2: 5-8 modified burpees

Minute 3: 10-12 Russian kettlebell swings or kettlebell deadlifts

Metcon courtesy CrossFit Invictus

Compare to 060716

The new Saturday class schedule is off to a great start! Come at 7 a.m. to get in the group class workout. Stay for an all-level intensive class from 8 – 10 a.m. to focus on specific lifting, gymnastics and conditioning work. We love offering more options to meet your schedule and your training needs. At CrossFit Upcountry, we are confident that each member will find his or her right fit!

111416 WOD

A. OTM 8:00

Odd minutes: 100-meter run or 150-meter row

Even minutes: 10-20 Russian step-ups

B. Back squat [ week 2 | month 3 ]

70% x 3

80% x 3

90% x 3+

Superset 3 x 6-8 / side single-leg glute hip bridges @ 40×3

Rest 90 seconds between sets

—

Linear strength program (for new or returning members): 3 x 5 reps at medium weight

Superset and rest is same as above

C. For time:

5-10-15-10-5

Power cleans (95/65)

Push-ups

Jumping air squats

Then, one-time cash-out:

400-meter run

>> On-Ramp

5-7-9-7-5

Hang power cleans

Push-ups

Air squats

Then, one-time cash-out:

200 to 400-meter row or 200 to 400-meter run

11/12 // 8-10A || *NEW* SATURDAY CLASS SCHEDULE: In anticipation of the 2017 CF Games Open, the annual worldwide, online CF competition for all skill levels and held in the comfort of your own affiliate, we will change our Saturday class times. STARTING THIS SATURDAY, Nov. 12, all skill levels are invited to an CF Open preparation class from 8 to 10 a.m. where we will cover weightlifting, gymnastics and increasing volume on your conditioning sessions. This class and schedule will continue through the Open season, which ends in March 2017. Generally, weightlifting and gymnastics will be from 8-9 a.m. and movement prep and conditioning will be held from 9-10 a.m. Get ready to have some fun and see some gains!

11/12 // 7-8A || IF YOU PREFER A REGULAR GROUP SATURDAY CLASS, please come to the new 7 a.m. start time for group class, which was similar to our previous 8 a.m. Saturday class.