CrossFit Upcountry Maui

Saturday Sweatfest was so much fun! A Hungry Hippos game with weighted crab walks had 8 a.m. athletes showing their true colors. For video, check out our Instagram page @crossfitupcountrymaui. Here’s to another awesome week!

091916 WOD

A. 4:00 Tabata

Double-unders

Flutter kicks

B. Back squat – week 2 | month 1

70% x 3

80% x 3

90% x 3+

Rest 2:00 between working sets

C. Five sets of:

Against a 2:00 running clock, complete:

3 hang cleans (135/95)

6 shoulder to overhead

9 front squats

ME burpees

Rest 2:00 between rounds; record burpees

Metcon by CrossFit Invictus

++ Compare to 4/18/16

>> On-Ramp

Five sets of:

Against a 2:00 running clock, complete:

3 hang cleans with dumbbells

5 push presses

7 front squats

ME burpees

Rest 2:00 between rounds; record burpees

“Your biggest challenge isn’t someone else.  It’s the ache in your lungs, the burning in your legs and the voice inside you that yells, ‘I can’t.’ But you do not listen.  You just push harder.  Then you hear that voice fade away and start to whisper, ‘I can.’ That’s the moment you discover that the person you thought you were is not a match for the person you really are.” – unknown author

091716 WOD

A. Group warmup

B. Mobility

C. 15:00 AMRAP

With teams of two, one person works at a time to complete full rounds each of the following:

1 ring or 1 bar complex: 2 toes-to-rings + 2 ring muscle-ups OR 2 toes-to-bar + 2 chest-to-bar pull-ups

10 wall balls (20/14)

100-meter sprint

* Individual and modified versions will be posted on the whiteboard

“It does not matter how slowly you go as long as you do not stop.” – Confucius

A. OTM 8:00

Even minutes: 100-meter run or 150-meter row

Odd minutes: 30 Russian twists (weight optional)

B. Deadlift [ month 1 | week 1 ]

65% x 5

75% x 5

85% x 5+

Do 10 cobras during 2:00 rest between sets

C. 9:00 AMRAP

3 hang power cleans (135/95)

6 dips

9 air squats

>>On-ramp

9:00 AMRAP

3 dumbbell hang power cleans

6 parallette dips

9 air squats

D. Optional cashout

4:00 Tabata

V-ups