CrossFit Upcountry Maui

Congratulations to some of our June basics graduates! Back row- Tracy, Kawehi, Corey; front row- Willy, Heidi, and Joyce. Welcome to the CrossFit Upcountry family!

061316 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 10:00

5 reps @ 65%

4 reps @ 75%

3 reps @ 85%

2 reps @ 90%

6 reps @ 80-85%

C. For total time:

One time buy-in: 500 meter row or 400 meter run

Then, three rounds of:

25 consecutive double-unders

20 wall balls (20/14) to 10′ target

5/4 ring muscle ups or 5/4 strict pull-ups + strict dips

>>On-ramp

One time buy in: 250 meter row or 200 meter run

Then, three rounds of:

50 singles

20 dumbell thrusters or air squats

5/4 ring rows + parallette dips

Ikaika gives a sneak peek of some new CF Upcountry swag, which will be released Monday. Don’t worry, this shirt wasn’t put back in the pile.

061116 WOD

A. Group warm-up

B. Mobility

C. For time:

Row 1000 meters (one time)

Five rounds of:

20 pull-ups

7 push-jerks (125/75)

>>On-ramp

For time:

Row 1000 meters (one time)

Five rounds of:

10 ring-rows

10 dumbell push press

“Impossible is not a fact. It’s an opinion.” — Muhammad Ali

061016 WOD – KAMEHAMEHA DAY [ regular schedule ]

A. 6:00 AMRAP in teams of two:

Partner 1) 250-meter row

Partner 2) Cycle through

10 hollow rocks + 10 arch rocks

10 good mornings (empty bar)

B. Deadlift

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

5 reps @ 70-75%

3 reps @ 75-80%

1 rep @ 80-85%

5 reps @ 75-80%

3 reps @ 80-85%

Do cobras between sets. If you do not know your 1RM, build to a challenging set, using the same set / rep scheme.

C. Two rounds for time:

400-meter run

30 alternating single-arm dumbbell snatches (pick weight)

30 toes-to-bar

Metcon by CrossFit of Fremont

>> On-Ramp

Two rounds for time:

200-meter run

20 alternating single-arm dumbbell snatches

20 tucks / leg-raises / v-ups