CrossFit Upcountry Maui

Mahalo nui, Maui :: We are all smiles at the finish of Fittest on the Valley’s two-day competition tonight. Congrats to all athletes, including CF Upcountry podium finishers Andrea, second place women’s 40+ masters (top photos from left); Keoni, third place men’s RX; and John, first place 40+ men’s masters. Thanks to all our friends and family who came to support (bottom photo), and to AllKine CrossFit for hosting and organizing the biggest Maui individual competition. And mahalos to Hawaii gyms for making this event feel like a big reunion!

HOLIDAY SCHEDULE – Due to Halloween, our 5:30 p.m. class is canceled; all other classes will be held at regular times! Have fun trick-or-treating with your families! Normal schedule returns on Tuesday.

103116 WOD

A. Warm up – 6:00 time cap

400-meter run + 500-meter row, then:

Accumulate 3:00 in a front plank

B. Back squat [ DELOAD ]

40% x 5

50% x 5

60% x 5

C. Living Versus the Dead

In two groups: the Living and the Dead (Zombies). The Living will start the workout at 0:00. The Zombies will start at 3:00. If Zombies catch any of the Living (beat or tie their score), the Living must do burpees (TBA) at the end of the workout. If Zombies don’t catch any of the Living, then Zombies must do burpees.

If any of you get all nuts and don’t want to play, you can opt out and just WOD.

For time:

600-meter run

60 double-unders / 180 single-unders

50 sit-ups

40 jumping air squats

30 pull-ups

20 HR push-ups

10 full snatches (135/95)

300-meter run

>> On-Ramp

Modifications will be listed on the whiteboard. Beginners will get to use their “Innocent Bystander” get-out-of-jail free card on today’s workout and will not be considered among the living or the dead.

SCHEDULE NOTICE: We will have no 7 a.m. competition class today due to the Fittest on the Valley competition in Wailuku. Regular group class will be held from 8 to 9 a.m. Open gym is dependent on coach. Please come down to cheer on our athletes competing in the two-day event Saturday and Sunday at All Kine CrossFit in Wailuku; heats start at 7 a.m. Athletes include Coach Frank (men’s RX), Coach John (masters men), Andrea (masters women), Keoni (men’s RX), Daniel (men’s standard); and first-time individual competitors: Evan (men’s standard), Kelsie (women’s standard) and Mariah (women’s standard). We love each of you and we’re so proud of your commitment and courage. Know that this competition doesn’t determine your identity, worth or value; we are impressed by the excellence and balance you show in all areas of your life! Now have some fun and make some memories — this experience will be over before you know it.

102916 WOD

A. Warmup – coach’s choice

B. Mobility + movement prep

C. “Nancy”

Five rounds for time:

400-meter run

15 overhead squats (95/65)

-> Optional team workout:

Teams of two alternate full rounds to complete three rounds each of the following:

400-meter run

15 OHS (choose weight)

>> On-Ramp

Four rounds for time:

300-meter run

15 front squats or PVC OHS

Coach Korey with the solid demo!

102816 WOD

A. Tabata

Double unders

Arch to hollow on pull-up bar

B. Deadlift

75% x 5

85% x 3

95% x 1+

C. Three rounds for time:

Run 400 meters or row 500 meters

21 American kettlebell swings (53/35)

15 push-ups

9 chest-to-bar pull-ups

Rest 3:00 between rounds

>>On-ramp

Three rounds for time:

Run 200 meters or row 250 meters

15 Russian kettlebell swings

12 modified push-ups

9 ring-rows

Rest 3:00 between rounds