CrossFit Upcountry Maui

>> cheeeehu for these two!

Congratulations to Leah (top) and Michelle, who both passed their CrossFit L1 coaching certification exams! The results were emailed late last week after the two attended the training seminar at CrossFit Poipu on Kauai recently. We are so proud of you strong ladies, and we can’t wait to celebrate!

060616 WOD

A. OTM 6:00

Even minutes: 100-meter run or 150-meter row

Odd minutes: 0:20 hollow + 0:20 arch hold

B. Front squat

Take 5:00 to warm up, then every two minutes for six sets:

Set 1 – 3 reps @ 75%

Set 2 – 2 reps @ 80%

Set 3 – 1 rep @ 85%

Set 4 – 3 reps @ 80%

Set 5 – 2 reps @ 85%

Set 6 – 1 rep @ 90%

C. For time:

5-10-15-10-5

Thrusters (95/65)

Box jumps (30/24)

Pull-ups

Buyout: 400-meter run (sub row if raining)

“I’ve learned life is a lot like surfing. When you get caught in the impact zone, you need to get right back up, because you never know what’s over the next wave . . . and if you have faith, anything is possible, anything at all.” — Bethany Hamilton (Read: “One-armed surfer beats world’s number one.”)

060416 WOD

A. Every 2:00 for 8:00

Run 100 meters

5 burpee ball slams

10 hollow rocks

B. Mobility

C. In teams of two, with only one person working at a time, complete the following:

600-meter relay run

30 ground to overhead (95/65)

50 box jump-overs (24/20)

30 v-ups

400-meter relay run

30 v-ups

50 box jump-overs

30 ground to overhead

600-meter relay run

>> Individual and On-Ramp versions will be posted on the whiteboard

“We rise by lifting others.” — Robert Ingersoll

060316 WOD

A. 500-meter row or 400-meter run, then:

Accumulate 2:00 in L-sit hold / tuck

6:00 time cap

B. Five sets of:

Tempo back squats

3 reps @ 40×1

Use 60-65% of your 1RM and rest at least 2 minutes between sets

C. 10:00 AMRAP

40 bar-facing burpees

30 overhead squats (115/75)

20 pull-ups

10 deficit handstand push-ups (45# plates / 25# plates) (If using an AbMat, level with 25# plates on either side, then stack either 45s or 25s atop for RX)

>> On-Ramp

8:00 AMRAP

10 burpees

5 overhead squats

10 ring rows

5 DB seated presses