CrossFit Upcountry Maui

Saturday Sweatfest was so much fun! We love this class!

041216 WOD

A. Run 400 meters or row 500 meters, then:

Tabata Your Goats 4:00

Choose a weakness to work on for one eight-round Tabata. Options include but are not limited to the following:

• toes-to-bar
• muscle-ups
• hollow rocks
• box jumps
• rowing
• double-unders

B. Push press + split jerk

Take 10 minutes to build to a challenging push press and split jerk; take the bar from the ground.

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

Run 200 meters

12 box jump-overs (24/20)

4/3 bar muscle-ups (sub 8/6 chest-to-bar pull-ups)

Congratulations to Nikki and Korey for placing third at “Wod For A Cause – Aloha Made,” a fundraiser organized by CrossFit 808 athletes and hosted by Maui CrossFit Extreme on Saturday. The event generated money to support medical expenses for Maui resident Joslyn Fukushima, who was diagnosed with cirrohosis of the liver and requires medical trips to Oahu for a liver transplant. 

041116 WOD

A. EMOM 9:00

Minute 1: 0:30-0:45 double-unders

Minute 2: 0:30-0:45 single-leg glute hip bridges (alternate sets of 10)

Minute 3: 0:30-0:45 Russian twists

B. Front squat

Every 1:30 for 10 sets

2 front squats with 3-second pause at bottom

C. For total time:

Three rounds:

5 thrusters (135/95)

10 toes-to-bar

100-meter run

Rest 2:00

Three rounds

5 strict handstand push-ups

10 alternating pistol squats

150-meter row

>> On-Ramp will be posted on white board

*Compare to 11/15/2015

“Although the world is full of suffering, it is full also of the overcoming of it.” — Helen Keller

040916 WOD

A. Group warmup

B. Mobility

C. For time:

30 ground to overhead (95/65)

30 pull-ups

400-meter run

20 ground to overhead

20 pull-ups

400-meter run

10 ground to overhead

10 pull-ups

400-meter run

Metcon by CrossFit Invictus

>> On-Ramp

Modifications will be posted on the whiteboard.