CrossFit Upcountry Maui

“We have to choose joy and keep choosing it every day.” — Henri Nouwen

032316 WOD

A. Three rounds NFT

50-meter farmers carry

15 slam balls

10 reverse snow angels

100-meter run

8:00 time cap

B. Four sets of:

8 – 10 single-arm dumbell presses

Superset: 10 weighted oblique side bends

Rest approximately 2:00 after the two movements

C. 5:00 AMRAP

10 power cleans (95/65)

10 burpees over the barbell

Rest 3:00

5:00 AMRAP

10 thrusters (95/65)

10-calorie row

>> On-Ramp

Modifications will be posted on the whiteboard

“Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.” — Francis of Assisi

032216 WOD

A. Three rounds of the following:

0:30 arch hold

0:30 rest

0:30 hollow hold

0:30 rest

0:30 row

0:30 rest

B. Every 1:30 for 6 sets

2 x snatch pull from above knee

1 x hang power snatch

C. Every 5:00 for 20:00

Run 400 meters

30 DUs

15 Russian KBs (70/53)

10 ring dips

*If you don’t have at least 0:30 rest between rounds shorten run to 200-300 meters.

Mark Bell showing us proper flexing form. Saturday was a day to remember. This was an amazing seminar from start to finish. Thank you again Mark for being so generous with your time while on vacation. We hope you continue to enjoy your stay on Maui. MAHALO MARK!

A. 6:00 AMRAP

10 jumping lunges (5/ side)

5 kettlebell goblet squats

10 box jumps or step ups

Run 100 or row 150- meters

B. Every 2:00 for 5 sets

4 back squats @ 70%-80%

C. Seven rounds for time:

7 overhead squats (95/65)

7 box jumps (24/20)

7 pull-ups

>>On-Ramp

Seven rounds for time:

7 goblet squats or air squats

7 step-ups

7 ring-rows

D. Tabata

Double unders