CrossFit Upcountry Maui

“It won’t be easy, but it will be worth it.”

091516 WOD

A. Warmup: Coach’s choice

B. Three rounds of the following:

Hamstring curls with med ball x 10 – 15 reps

Rest 30 seconds

Banded march x 1:00

Rest 30 seconds

DB step-ups on box x 8 consecutive on R leg / 8 consecutive on L leg

Rest 30 seconds

Plank hold x 1:00

Rest 30 seconds

C. Every 3:00 for 18:00 (6 sets)

Sets 0, 2, 4: 250-meter row + 12 pull-ups + 12 push-ups

Sets 1, 3, 5: 14 box jump overs  +  12 American kbs + 12 ball slams

>>Modifications will be on whiteboard

“You were given this life because you are strong enough to live it.”

091416 WOD

A. Double-under skill work for 3:00, then:

4:00 Tabata

Parallette shoot-throughs

B. Strict press – week 1 | month 1

65% x 5

75% x 5

85% x 5+

Superset with single-arm dumbbell rows 3 x 8/ side

C. For time:

Buy in: 500-meter row

40 double-unders

30 Abmat sit-ups

15 HSPU

40 double-unders

20 Abmat sit-ups

10 HSPU

40 double-unders

10 Abmat sit-ups

5 HSPU

Cash out: 40 wall balls (20/14) to 10′ target

>> Modifications will be on whiteboard

A deluge of Purple Rain pummeled East Maui on Saturday. Our 2016 Hana Relay masters women took first place in their division for the third consecutive year and fourth time in competition; they ranked second overall among females of all ages. They also won the Spirit Award and $150 in prizes.

Led by Sheila, the 6-person team was named “Purple Pain,” formerly known as the “Mutha Cluckers.” Sheila created a likeness of Prince, which many thought was a piñata, from her son’s globe, a bucket, chicken wire, a kids guitar and wigs. All women wore purple.

This year’s Hana Relay, which runs from Kahului to Hana, had 100 teams of various divisions including men’s, women’s, mixed and masters. The 2016 marked the first year that it was shorter by two miles and included a potato sack race on the final leg, which finished at Hana High. In years past, the race was 52 miles and ended at Hana Ballpark.
Congratulations to our team for consistently ranking among the fastest women on Maui. We are confident that Prince would have been proud of your strong performance!