CrossFit Upcountry Maui

“A lot of times people look at the negative side of what they can’t do. I always look on the positive side of what I can do.” – Chuck Norris

070616 WOD

A. Three rounds NFT:

100 meter run

0:30 L-sit or tuck off of bar or rings

8 arch to hollow on bar or rings

10 banded pull aparts with red or blue band

B. Every 1:30 for 10 sets:

1 x push press

1 x jerk (push jerk or split jerk)

C. For time:

10-9-8-7-6-5-4-3-2-1

Burpee box jumps (24/20)

Toes to bar

>>On-Ramp will be posted on white board

“For to be free is not merely to cast off one’s chains, but to live in a way that respects and enhances the freedom of others.” -Nelson Mandela

060516 WOD

A. Three rounds of the following:

0:30 arch hold

0:30 rest

0:30 holow hold

0:30 rest

0:30 row

0:30 rest

B. Take 12:00 to build to a heavy power clean for the day.

C. EMOM 20:00 (5 sets)

Min 1: 100-meter run

Min 2: 5/4 ring muscle-ups or 10/8 strict pull-ups + strict dips or 10/8 chest-to-bar pull-ups + dips

Min 3: 40 double-unders

Min 4: 16 goblet lunge with kettlebell (70/53)

>> On-Ramp

Modifications will be posted on whiteboard

Army Sgt 1st Class Daniel Crabtree was killed in Al Kut, Iraq, on Thursday June 8, 2006. He is survived by wife Kathy and daughter Mallory.

FOURTH OF JULY HOLIDAY SCHEDULE: We will hold one class only from 8 to 9 a.m. in observance of Fourth of July. Normal schedule will resume Tuesday.

070416 WOD

A. Group warmup

B. Movement prep

C. “Daniel” *

Complete the following for time:

50 pull-ups

400-meter run

21 thrusters (95/65)

800-meter run

21 thrusters

400-meter run

50 pull-ups

>> On-Ramp

For time:

25 ring rows

200-meter run

15 thrusters

400-meter run

15 thrusters

200-meter run

25 ring rows

* Workout is subject to change based on weather