CrossFit Upcountry Maui

“When you go through hardships and decide not to surrender, that is strength.”

081616 WOD

A. Every minute on the minute for 16 minutes:

Minute 1: Perfect push-ups off parallettes x 5 – 8 reps @ 3111

Minute 2: Supine hamstring curls with medicine ball  x 8 – 10 reps

Minute 3: Prone plank from elbows x 45 seconds

Minute 4: Banded marches x 45 seconds

B. Every 3:00 for 15:00 (5 sets)

Run 200 meters

10 ground to overhead (95/65)

10 toes-to-bar

>> On-Ramp

Every 3:00 for 15:00

100 meter run

5 ground to overhead

10 leg raises / v-ups

Sweatfest Saturdays will now be named Superhero Saturdays every weekend Gabe, I mean, Superman, shows up at the box!

081516 WOD

A. 9:00 EMOM

Min 1 – 10 box jumps

Min 2 – 150-meter row

Min 3 – 20 KB oblique side bends

B. Back squat

Warm up to your working weight, then:

Every 2:00 for five sets

Set 1: 5 reps @ 65%

Set 2: 4 reps @ 75%

Set 3: 3 reps @ 85%

Set 4: 2 reps @ 90%

Set 5: 6 reps @ 80-85%

C. For time:

30 thrusters (115/75)

30 pull-ups

30 shoulder to overhead (115/75)

10:00 time cap

Metcon by CrossFit of Freemont

>> On-Ramp

Three rounds of:

10 DB thrusters

10 ring rows

10 DB push presses

“If you’re not having fun, you’re not doing it right.” We love you, Yigit! Thanks for making classes more fun (when you’re gone). (kidding).

081216 WOD

A. Group warmup

B. Stretch

C. In teams of two, with only one person working at a time:

10:00 AMRAP

150-meter row

10 burpees over the erg

Rest 5:00

10:00 AMRAP

10 power snatches (95/65)

10 toes-to-bar

*Modifications will be posted on whiteboard