CrossFit Upcountry Maui

Reunited with Libby and Chris on Sunday at Maui Polo. We miss you!

100316 WOD

A. OTM 9:00

1- 0:45 Row

2- 0:45 Russian step-ups

3- 0:45 front plank

B. Back squat – DELOAD

40% x 5

50% x 5

60% x 5

Superset wth 3 x 12 glute hip bridges

C. Four rounds for time:

5 muscle-ups *

10 front squats (135/95)

30 double-unders

*Scale 5 strict pull-ups + 5 strict ring dips

Metcon by Outlaw CrossFit

>>On-ramp

Four rounds for time:

5 ring rows

10 goblet squats with kettlebell or 10 air squats

60 single-unders

Feeling grateful. Here’s to a new month of using a gift we’ve been given – the gift of exercise, movement, activity, health.

100116 WOD

A. Group warm-up

B. Mobility

C. 24:00 EMOM (6 rounds)

Min 1: 100-meter run

Min 2: 10 overhead squats (choose weight)

Min 3: 4/3 burpee muscle-ups / 4/3 burpee chest-to-bar pull-ups

Min 4: 15 Russian KB swings (heavy)

>> On-Ramp

Modifications will be posted at the gym

“Some quit due to slow progress. Never grasping the fact that slow progress . . . is progress.”
– author unknown

093016 WOD

A. 200-meter run, then together:

Two rounds:

1:00 front plank

0:45 L plank

0:45 R plank

0:30 hollow hold

1:00 rest

B. Deadlift – week 3 | month 1

75% x 5

85% x 3

95% x 1+ (max-out set requires that you stay connected to bar; dropping is not considered a max-effort set)

Rest 2:00 between working sets; do 3 x 10 cobras

C. “Annie”

For time:

50-40-30-20-10

Double-unders

Sit-ups

>> On-Ramp

100-80-60-40-20

Single-unders

25-20-15-10-5

Sit-ups

D. Optional cashout

800-meter run