CrossFit Upcountry Maui

011521 WOD

A. Warm-up: Coach’s choice

B. Every 2 minutes x8 minutes (4 sets)

Deadlift x5 @70-80%

C. In 12 minutes:

3 rounds:

20 single arm DB snatch 

20 box jumps (24/20)

20 Sit-ups

In remaining time, max cal row

011421 WOD

A. Warm-up: Coach’s choice

B. Three rounds:

1:00 front plank

10-15 hamstring curls with med ball

20-30 penguin taps

Rest 2:00 bw rounds

C. Every 3:00 for 15:00

30 DUs

20 lunges

10 toes to bar

>>On-ramp

Every 3:00 for 15:00

40-60 single unders

10 lunges

5 leg raises or sit-ups

011321 WOD

A. Take 10 minutes to build to a 1RM weighted dip

Then, every 90s x6 minutes (4 sets) perform 4-6 reps @50%

B. Every 5 minutes for 20 minutes (4 rounds)

300 meter run

Two rounds of Cindy

Score is slowest round

1 round of Cindy:

5 pull-ups

10 push-ups

15 air squats

>>On-ramp

Every 5 minutes for 20 minutes (4 rounds)

200 run

Two rounds of:

Score is slowest round

5 ring rows

7 push-ups

9 air squats