CrossFit Upcountry Maui

“Conquering any difficulty always gives one a secret joy, for it means pushing back a boundary-line and adding to one’s liberty.” — Henri Frederic Amiel

050616 WOD

A. Run 800 meters or row 1K

Then, two rounds:

1:00 front plank

0:45 right plank

0:45 left plank

0:30 rest

B. Deadlift

Take five minutes to warm up to your starting weight, then:

Every 2:00 for 10:00

Set 1: 5 reps at 75%

Set 2: 3 reps at 80%

Set 3: 1 rep at 85%

Set 4: 5 reps at 80%

Set 5: 3 reps at 85%

Do cobras during rest period; if you do not know 1RM, then use a medium-challenging weight for same reps

C. Three rounds for time:

10 alternating pistols (sub: 10 reverse lunges with KBs or modified pistols)

15 ground to overhead (115/75)

10 pull-ups

>> On-Ramp

Three rounds for time:

10 reverse lunges

10 hang power clean and push press

10 ring rows

>> new skill-based wod!

Are you ready to get gymnasty? We’re launching a class that will cover gymnastics-based CrossFit movements at 5:30 p.m. Thursdays starting today. The hour-long session will cover preparatory movements for pull-ups, handstand push-ups, muscle-ups and other skills, along with LOTS of midline work. All levels are welcome; the only requisite is that you are ready to tackle the fundamentals — while having FUN! Hope to see you there!

All other Thursday classes contain normal programming.

050516 WOD

A. Three rounds of the following:

0:30 ME jumping lunges

0:30 rest

0:30 ME hollow rocks

0:30 rest

0:30 ME row

0:30 rest

B. Every 3:00 for 18:00 (6 sets)

Odd sets (1, 3, 5):

Row 250 meters

15 Russian kettlebell swings (70/53)

10 HR push-ups

Even sets (2, 4, 6):

Run 200 meters

15 wall balls (20/14) to 10′

10 toes-to-bar

C. Mobility

1. Quad rollout with foam roller (1:00 / leg)

2. Pec smash with lacrosse ball (1:00 / side)

“Push yourself. No one is going to do it for you.”

050416 WOD

A. Double-under skill work for 3:00, then:

4:00 Tabata

L-sit or tuck off parallettes

B. Single-arm dumbbell press 3 x 8 / side

Superset with single-arm dumbbell rows 3 x 8/ side

C. For time:

Buy in: 400 meter run

40 double-unders

30 Abmat sit-ups

15 HSPU

40 double-undres

20 Abmat sit-ups

10 HSPU

40 double-unders

10 Abmat sit-ups

5 HSPU

Cash out: 25 burpees

* Metcon by CrossFit of Fremont

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HOPE TO SEE YOU THERE!