CrossFit Upcountry Maui

>> because health > wealth

It’s time for transparency in leadership :: Vote for Tiare this Saturday!

Nate and Liane’s oldest daughter, Ari, already has kettlebells down! We can’t wait to see mom and dad competing at the final Hawaii VA Games during Labor Day weekend on Oahu!

081216 WOD

A. Three rounds NFT

250-meter row

10 good mornings with band or bar

12 Russian step-ups

6:00 time cap

B. Deadlift

Take 5:00 to warm up, then every 2:00 for 10:00

Set 1) 5 reps @ 70%

Set 2) 3 reps @ 75%

Set 3) 1 rep @ 80%

Set 4) 5 reps @ 75%

Set 5) 3 reps @ 80%

C. 12:00 AMRAP

2 ring muscle-ups (sub 2 strict pull-ups + 2 strict dips)

4 push presses (95/65)

8 lunges with bar in front rack (4/side) (95/65)

200-meter run

>> On-Ramp

12:00 AMRAP

2 ring rows + 2 parallette dips

4 push presses

8 lunges (unweighted)

200-meter run or 200-meter row

We are so sad to see Ron and Momi’s daughter Quinn go (center in black T-shirt) — can you tell, based on our faces (Pam didn’t get the sad face memo)? Have a great time during your freshman year in college; we are stoked to hear how your soccer season goes!

081116 WOD

A. Run 800 meters or row 1K, then together:

Two rounds:

1:00 front plank

0:45 L plank

0:45 R plank

0:30 Hollow hold / rock

1:00 rest

C. Three rounds for max reps:

1:00 row for calories

1:00 Russian kettlebell swings (75/53)

1:00 Rebounding ball slams (30/20) (use mat under ball)

1:00 Abmat sit-ups

1:00 wall balls (20/14) to 10/9′ target

1:00 rest

>> On-Ramp

Modifications will be posted on the whiteboard