CrossFit Upcountry Maui

“If you wait for perfect conditions, you’ll never get anything done.”

092916 WOD

A. Warmup – coach’s choice

B. Three rounds:

KB oblique side bends x 12 / side

Bicep curls x 8 / side

Good mornings x 10

Tempo push-ups x 10 @ 30×1

Rest approximately 45 seconds between each movement

C. Every 5:00 for 20:00 (4 sets)

Run 400 meters

15 box jumps (24/20)

15 SDHP with KB (53/35)

>> On-Ramp

Every 5:00 for 20:00

Run 200 meters or row 250 meters

10-15 step-ups

10-15 SDHP

D. Optional mobility

1:00 lat stretch / side

1:00 couch stretch / side

Original member and original coach. We love our Upcountry OGs!

092816 WOD

A. 9:00 EMOM

Min 1: 0:30 row

Min 2: 0:30 hollow rocks

Min 3: 0:30 arch ups

B. Press

75% x 5

85% x 3

95% x 1+

*Superset with 3 x 5 strict pull-ups

C. For time:

500-meters row buy-in, then

Five rounds:

50′ of lunges with plate overhead

10 toes-to-bar

5 ring dips

>>On-ramp

500-meters row or 400 meter run buy-in, then

Five rounds:

25′ of body weight lunges

10 leg raises or sit-ups

5 parallette dips

“Stick to the basics and when you feel you’ve mastered them, it’s time to start over again. This time paying closer attention.” — Coach Greg Glassman

092716 WOD

A1. Every 2:00 for 6:00

1 x power snatch

4 x snatch push press

A2. Every 2:00 for 10:00

1 x snatch pull

1 x snatch

1 x snatch balance

B. 3:00 AMRAP

10 wall balls (20/14) to 10′ target

15 American kettlebell swings (53/35)

30 double-unders

Three rounds, resting 1:00 between each. Pick up subsequent rounds where you leave off. Record rounds and reps.