CrossFit Upcountry Maui

“Courage is the first of human qualities because it is the quality which guarantees all others.” — Winston Churchill

040516 WOD

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

Accumulate 3:00 in a front plank hold

(7:00 time cap)

B. Power snatch

Take 15:00 to build to a challenging single

C. EMOM 20:00 (5 sets)

Min 1: 100-meter run

Min 2: 40 feet of walking lunge steps with bumper plate overhead (45/35) (from bumper plates to start of wooden posts and back)

Min 3: 150-meter row

Min 4: 5/4 ring muscle-ups (sub: 10/8 strict pull-ups + strict dips)

>> On-Ramp

Modifications will be posted on whiteboard

D. 4:00 Tabata

Hollow rock / hold

Kelsie sprints for med ball placement advantage in this hilarious game of Tic-Tac-Toe on Saturday (thanks, Hardass Fitness, for the idea). Sweatfest Saturdays are always a good time!

040416 WOD

A. Three rounds

1:00 kettlebell oblique side bends (switch @ 0:30)

1:00 row

1:00 double-unders

B. Back squat

5 x 3 @ 30×1

Building over the 5 sets; rest 1:30-2:00 between sets.

C. Three rounds for time:

Run 300 meters

30 Russian KBs (53/35)

15 toes to bar

Cash-out: 50 wall balls (20/14)

>> On-Ramp

Three rounds for time:

Run 200 meters

20 Russian KBs

10 leg raises

Cash-out: 25 DB thrusters

Congratulations to everyone who participated in the 2016 CF Games Open! We’re excited to restart our 6:30 to 8 a.m. Saturday competition class. But first, we encourage all open athletes to deload and reflect on your experience. Then sit for a moment and write out your competition and/or performance goals/events for the year. You’re the only one who can take charge of your fitness. We, as coaches, are dedicated to offering guidance; however, you must learn to understand your own body and customize your training time to optimize results. We will be discussing goals at the next comp class. Stay tuned for more details on CF Comp Class start date. The only thing required to join is heart — and the commitment to compete at any level. Why not surprise yourself?