CrossFit Upcountry Maui

051616 WOD

A. 6:00 time cap

Run 400 meters or row 500, then:

Accumulate 2:00 in an L-sit hold / tuck

B. Back squat

Every 2:00 for 5 sets

3 reps @ 30×1

(build to a challenging set of three)

C. Four rounds:

2:00 AMRAP

5 burpees

5 ground to overhead (135/95)

Resting 2:00 between each round. Pick up subsequent rounds where you leave off. Record total rounds and reps.

>> On-Ramp

Four rounds:

2:00 AMRAP

5 burpees

5 hang power cleans with dumbbell + push press

Resting 2:00 between each round. Pick up subsequent rounds where you leave off. Record total rounds and reps.

061416 WOD

A. OTM 10:00

Even minutes: 100-meter run

Odd minutes: 20 sit-ups

B. Mobility / movement prep

C. Every 3:00 for 15:00 (5 rounds)

Run 200 meters or row 250 meters

15 wall balls (20/14) to 10′ target

4/3 bar muscle-ups or 8/6 strict pull-ups or 8/6 chest-to-bar pull-ups

>> On-Ramp

Every 3:00 for 15:00

Run 100 meters or row 150 meters

10-15 air squats or dumbbell thrusters

4 ring rows + 4 parallette dips

The 5:45 a.m. photo cue was: “I’ll miss you when you go to San Diego.” Something told me they just wanted to get the metcon started.

061316 WOD

A. EMOM 9:00

Min 1: 12 Russian step-ups

Min 2: 150-meter row

Min 3: 10 good mornings with empty bar

B. Barbell hip bridges

Take 10:00 to build to a heavy set of 12 reps with a 3-second pause at the top, then do 3 x 12 at that weight, for a total of 4 x 12 sets and reps. Rest 1:30 between sets.

C. For time:

5-10-15-10-5

Deadlifts (205/155)

Burpee box jumps (24/20)

>> On-Ramp

For time:

5-10-15-10-5

KB deadlifts

Box jumps