CrossFit Upcountry Maui

“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” — Bruce Lee

080616 WOD

A. Run 400 meters or row 500 meters, then:

4:00 alternating Tabata

Flutter kicks

Double-unders

B. Stretching / mobility

C. In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 25 minutes of:

50 wall balls

40 Russian kettlebell swings

30 burpees

20 pull-ups

100-meter run with partner

Partners must complete each exercise before moving on, but reps can be partitioned any way.

CrossFit Invictus metcon

“I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.”
— Nelson Mandela

080516 WOD

A. OTM 8:00

Even minutes: 150-meter row

Odd minutes: 30 Russian twists

B. Three rounds of the following:

Dumbbell bench press x 8-10 reps @ 2011

Rest 30 seconds

Weighted glute hip bridges x 12 – 14 reps with 3-second pause at top

Rest 30 seconds

V-ups x 20 reps

Rest 1:30

C. For total time:

15-12-9

Overhead squats (115/75)

Box jumps (30/24)

Rest 2:00

9-6-3

Snatches (135/95)

Ring dips

>> On-Ramp

15-12-9

PVC OHS or front squats

step-ups

Rest 2:00

9-6-3

Hang power snatches

Parallette dips

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Photo by Brent

“Be sure you put your feet in the right place, then stand firm.” — Abraham Lincoln

080416 WOD

A. Three sets of the following:

Single-arm dumbbell rows  x 6-8 reps / side

Prone plank hold x 60 to 90 seconds

Rest as needed

B. 28:00 EMOM

Minute 1: 30 double-unders (or 30 seconds of DU practice)

Minute 2: 14 jumping lunges with bar on back rack (45/35)

Minute 3: 12 toes-to-bar

Minute 4: 10 supine ring rows

>> On-Ramp

Coaches will offer modifications

C. Optional mobility

Coach’s choice