CrossFit Upcountry Maui

Saturday Sweatfeast in full effect!

REMINDER: We will have a normal schedule today, Oct. 10, despite the federal holiday. See you in the gym!

PROGRAMMING: We are starting a new strength cycle this week; it’s a great week to jump in!

101016 WOD

A. 4:00 Tabata

Double-unders

Strict sit-ups

B. Back squat – week 1 | month 2 [ add 10# to 1RM to calculate new WW ]

65% x 5

75% x 5

85% x 5+

Superset with 3 x 12 glute hip bridges

B. Creeper Chipper – The Fittest on the Valley Event 3

For time:

6 overhead lunges (115/75)

9 burpee box jumps (24/20)

12 American kettlebell swings (53/35)

15 toes-to-bar

18 wall balls (20/14) to 10/9′

15 toes-to-bar

12 American kettlebell swings (53/35)

9 burpee box jumps (24/20)

6 overhead lunges (115/75)

>>On-ramp

For time:

6 body weight lunges

9 burpees or modified burpees

12 Russian kettlebell swings

15 leg raises or sit ups

18 dumbbell thrusters or air squats

15 leg raises or sit ups

12 Russian kettlebell swings

9 burpees or modified burpees

6 body weight lunges

T – snatch bringing the heat!

100816 WOD

A. Group warmup

B. Mobility

C. In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…

As many rounds and reps as possible in 10 minutes of:

10 Push Press (115/75 lbs)

5 Burpees Over the Barbell

Rest 5 minutes, and then,

As many rounds and reps as possible in 10 minutes of:

Row 150 Meters

15 Russian Kettlebell Swings (heavy)

Metcon by CrossFit Invictus

Individual and scaled options will be posted at the gym

>> On-Ramp

Modifications will be posted on the whiteboard

Congrats to team Muffintops (Frank, Keoni, Nikki and Patti,  with judge Korey) for completing the second half of the CrossFit Team Series, an online competition. They only had a little more than 24 hours to do four workouts — and they finished it! Good luck to team Taste Tea Snatch (Nate, Liane, Brent and Elena), who started their four workouts Thursday eve; they have till Monday to submit scores. We are proud of each of you! Teamwork makes the dream work! Next year, how’s about team Tasty Muffintops?

100716 WOD

A. Every 3:00 for 9:00

Run or row 200 meters

30 Russian twists

10 arch ups

B. Deadlift – DELOAD WEEK

40% x 5

50% x 5

60% x 5

Superset with 3 x 10 barbell good mornings (stay light)

C.  For time:

60 air squats

15 toes to bar

10 box jumps (24/20)

40 air squats

15 toes to bar

10 box jumps (24/20)

20 air squats

15 toes to bar

10 box jumps

>>On-ramp

For time:

30 air squats

15 sit ups

10 step ups

20 air squats

15 sit ups

10 step ups

10 air squats

15 sit ups

10 step ups

D. Optional cash-out

4:00 Tabata

Flutter kicks