CrossFit Upcountry Maui

“You don’t need a new year to make a change. All you need is a Monday.”

101716 WOD

A. Every 3:00 for 9:00

Run 200 meters or row 250 meters

30 Russian twists

B. Back squat [ week 2 | month 2 ]

70% x 3

80% x 3

90% x 3+

Superset with 1:30 Chinese plank

C. For time:

600-meter run

21 burpees

21 toes-to-bar

400-meter run

15 burpees

15 toes-to-bar

200-meter run

9 burpees

9 toes-to-bar

>> On-Ramp

400-meter run or row

15 burpees

15 leg raises

200-meter run or row

12 burpees

12 leg raises

100-meter run

9 burpees

9 leg raises

“Being challenged in life is inevitable, being defeated is optional.”
— Roger Crawford, tennis great

101516 WOD

A. Group warmup

B1. Complete as many rounds and reps as possible in 6 minutes of:

10 pull-ups

15 push presses (115/75)

20 kettlebell swings (53/35)

Rest 4 minutes, and when the clock reaches 10:00, complete the following . . .

B2. Complete as many reps as possible in 6 minutes of:

Row 1,000 meters

Max reps of burpees over the erg

Rest 4 minutes, and when the clock reaches 20:00, complete the following:

B3. Complete as many reps as possible in 6:00 of:

Run 800 meters

20 toes to bar

Max reps of push-ups

Metcon by CrossFit Invictus

>> Modifications will be on whiteboard

“A pessimist sees difficulty in every opportunity; an optimist sees opportunity in every difficulty.” — Winston Churchill

101416 WOD

A. Three rounds NFT:

20 Russian step-ups

15 hollow rocks

10 good mornings with empty barbell or green band

6:00 time cap

B. Deadlift – month 2 | week 1

[ If you completed month 1, add 10# to 1RM to find new WW; if you did not complete month 1, do not increase but instead set WW at 90% of EST 1RM ]

65% x 5

75% x 5

85% x 5+

Superset with 3 x 10 cobras

C. Four rounds for time:

200-meter run or 250-meter row

20 wall balls (20/14) to 10′

20 Russian kettlebell swings (53/35)

>> On-Ramp

Four rounds for time:

100 meter run or 150 meter row

15 dumbbell thrusters or air squats

15 Russian kettlebell swings