CrossFit Upcountry Maui

“Tomorrow starts today.”

041916 WOD

A. Three rounds:

0:30 reverse snow angel

0:30 rest

0:30 handstand hold

0:30 rest

0:30 glute hip bridges

0:30 rest

B. EMOM 8:00

Snatch balance x 2

Increase as speed and technique allow

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

Sets 1, 3, 5: Row 250 meters, 12 box jumps (24/20), 6 strict handstand push-ups or 6 kipping deficit handstand push-ups

Sets 2, 4, 6: Run 200 meters, 15 American kettlebell swings, 5/4 ring muscle-ups (sub 5/4 strict pull-ups + dips)

>> On-Ramp

Modifications will be posted on the whiteboard

Congratulations to our athletes, Patti & Alaka’i, and Emily & Tiff (CF Maui), along with other Maui participants, who performed in the Terrible Twos partner competition Saturday at Alakai CrossFit on Oahu. Highlights included Patti and Alaka’i pulling a 600-lb. partner deadlift and Emily and Tiff blazing through an upper-body workout full of handstand push-ups and other shoulder work. Great job demonstrating solid movement and strength of character. We are proud of you for what you can do — but more importantly, for who you are!

041816WOD

A. Three rounds NFT:

Row 150 meters

5 wall squats

10 lunges

20 consecutive double-unders

[ 7:00 time cap ]

B. Back squat

Take 12:00 to build to a heavy triple for the day

C. Five sets of: *

Against a two-minute running clock, complete:

3 hang cleans (135/95)

6 shoulder to overhead

9 front squats

ME burpees

Rest 2:00 between sets; record burpees

Courtesy of CrossFit Invictus

>> On-Ramp

Five sets of:

Against a two-minute running clock:

3 hang cleans

6 push press

9 front squat

ME burpees

Rest 2:00 between sets; record burpees

* Compare to June 1, 2015

The 9 a.m. class said a hui hou on Friday to Peter (front row in orange shorts), who will be heading back to Canada with wife Stephanie (front row gray tank top) for half of the year. You two will be missed!

CrossFit Upcountry competition class will resume 4/23. All levels are welcome, so long as you commit to putting  yourself to the test by entering a competition! Speaking of events, best of luck to Alaka’i & Patti and Emily & Tiff (CF Maui), along with other Maui participants, who will be teaming up in pairs to tackle the Terrible Twos competition at Alaka’i CrossFit on Oahu today. You folks make us proud no matter what! Rep Maui!

041616 WOD

A. Every two minutes for 12 minutes:

Minutes 1-2 & 7-8: 100-meter farmers carry

Minutes 3-4 & 9-10: L-sit hold x 45 seconds accumulated time

Minutes 5-6 & 11-12: Handstand walk x 10 meters (use partner assist; 0:45 handstand wall run; or 0:45 handstand hold)

B. EMOM 30:00 (6 sets)

Min 1: 100-meter run

Min 2: 12 box jump-overs (24/20)

Min 3: 14/12 kipping pull-ups or 7/6 strict pull-ups

Min 4: 16 jumping lunges with bar (45/35)

Min 5: 20 med ball sit-ups (20/14)

>> On-Ramp

EMOM 30:00

Min 1: 50-meter run

Min 2: 12 step-ups

Min 3: 10 ring rows

Min 4: 12 lunges

Min 5: 14 sit-ups