CrossFit Upcountry Maui

080316 WOD

A. Three sets of:

0:30-0:45 reverse snow angels

Rest 15 seconds

0:30-0:45 hollow hold

Rest 15 seconds

0:30-0:45 handstand hold against wall

Rest 15 seconds

B. Four sets of:

Deadlift x 4-6 reps @21×1

Rest 30 seconds

Handstand push-ups x 12-15 reps

(consecutive or accumulated)

Rest 2:00

C. In teams of two, partners alternate rounds to complete five rounds of:

5 hang power cleans (155/105)

100 meter run

*Optional solo workout

>>Modifications will be posted on whiteboard

Strength and metcon by Invictus

“When you get into a tight place, and everything goes against you till it seems as if you couldn’t hold on a minute longer, never give up then, for that’s just the place and time that the tide’ll turn.” — Harriet Beecher Stowe

080216 WOD

A. Three rounds NFT:

10 arch to hollow on rings or bar

10 single leg glute bridges (5/side)

10 barbell good mornings

B. Every 1:30 for 6 sets

2 x clean high pull + 1 power clean

C. In 3:00

Run 200 meters

30 double-unders/ 60 singles

5/4 bar muscle-ups or 10/8 strict pull-ups

ME strict sit-ups

Five rounds, resting 1:00 between each. Record sit-ups.

>> On-Ramp

In 3:00

Run 100 meters

60 single-unders

10/8 ring rows

ME sit-ups

Five rounds, resting 1:00 between each. Record sit-ups.

>> cf upcountry athletes make baseball championship

Congratulations to our student athletes, Kaipo (Kim Anderson’s nephew) and Mochi, who helped their Maui team go undefeated to win the Pony League Western Zone in West Covina, Calif., last weekend and earn a spot at The Pony World Series from Friday to Aug. 10 in Washington, Pa. These guys have trained super hard all summer in CrossFit and in baseball. It’s unreal to see all they’ve accomplished at such a young age. We are all so proud of you, Kaipo and Mochi! Great work representing Maui and Hawaii!

080116 WOD

A. 9:00  EMOM (3 sets)

Min 1: 150-meter row

Min 2: 30 consecutive double-unders / 60 consecutive singles

Min 3: 20 KB oblique side bends (10/side)

B. Back squat

Every 2:00 for 5 sets

3 reps @ 30×1

(build to a challenging set of three)

C.  For time: *

30 thrusters (45/35)

10 toes to bar

20 thrusters

10 toes to bar

10 thrusters

10 toes to bar

Buy out: 35 burpees

(Metcon courtesy of CF Freemont)

>> On-Ramp

For time:

30 dumbbell thrusters or air squats

10 leg raises

20 dumbbell thrusters or air squats

10 leg raises

10 dumbbell thrusters or air squats

10 leg raises

Buy out: 25 burpees

* Compare to 11-2-15