CrossFit Upcountry Maui

Brothers James (left) and Chuck charge the row during “Jackie” on Monday evening. Great job to everyone who made it through this benchmark WOD!

051016 WOD

A. Every 1:30 for 8 sets

1 x three-position snatch (high hang; above knee; floor)

B. EMOM 25:00 (5 rounds)

Minute 1: 150-meter row

Minute 2: 10 burpees to bumper plate (two 45s/one 45s)

Minute 3: 8-10 strict pull-ups

Minute 4: 8-10 ring dips

Minute 5: 12 reverse lunges with kettlebells (53/35)

C. 4:00 Tabata

Flutter kicks

060916 WOD

A. EMOM 6:00

Minute 1: 150 meter row

Minute 2: 50-foot bear crawl (up and back)

Minute 3: 25 consecutive double-unders / 50 consecutive singles (every time you miss, three jumping air squats)

B. Take 15:00 to build to a heavy triple for the day.

Rest 1:30 between working sets

C. “Jackie”

For time:

Row 1K

50 thrusters (45/35)

30 pull-ups

>> On-Ramp

For time:

Row 800

30 DB thrusters

15 ring rows

*COMPARE TO 3/23/2015

“Success is not final, failure is not fatal; it is the courage to continue that counts.” — Winston Churchill

050716 WOD

A. EMOM 9:00

Min 1: 100-meter run

Min 2: 15 leg raises

Min 3: 10 box jumps

B. Mobility

C. AMRAP 20:00

In teams of two, with only one person working at a time, complete full rounds each of the following:

Row 250 meters

15 Russian kettlebell swings (53/35)

10 burpees over the erg

Row 250 meters

* Individual and modified workouts will be offered at the gym