CrossFit Upcountry Maui

Congratulations to Jamie and Keoki on the birth of their new  baby girl, Keona!

030616 WOD

A. 6:00 AMRAP, with teams of two:

Run 100 meters with med ball (switching at 50-meters)

10 med ball toss over pull-up bar (5 each)

10 med ball chest pass (5 each)

10 med ball sit-ups (5 each)

B. 5 x 3 back squat @ 70 – 80% 1RM

Rest 1:30 between sets

C. For time:

Three rounds of the foll0wing

50 air-squats

7 HSPU

9 power snatches (135/95)

Then, one-time: 400-meter run

>>On-Ramp

For time:

Three rounds of the following

25 air-squats

7 seated db press

9 hang power snatches

Then, one-time: 200-meter run

“You’ve got to get to the stage in life where going for it is more important than winning or losing.” — Arthur Ashe

030516 WOD

A. Five rounds:

0:30 tricep banded pull-downs

0:30 rest

0:30 row

0:30 rest

0:30 reverse lunges

0:30 rest

0:30 ball slams

0:30 rest

B. For time:

30 American kettlebell swings (53/35)

15 burpees

24 KBs

12 burpees

18 KBs

9 burpees

800-meter run

>> On-Ramp

24 Russian KBs

12 burpees

18 KBs

9 burpees

12 KBs

6 burpees

400-meter run

C. Tabata 4:00

Russian twists

Patti completed 16.1 while vacationing in Colorado. No big deal, 20:00 AMRAP at an elevation of 9,075 feet! Thankfully Patti is back home where she will be completing 16.2 with an ample amount of oxygen. Welcome back Patti!

A. 8:00 OTM

Min 1: Row 150-meter

Min 2: 40 double-unders / 60 singles

Min 3: 100-meter run

Min 4: 12 goblet squats with kettlebell

B. Burgener warm-up with empty bar

C. Non open competitors:

12:00 AMRAP

Run 200-meters

15 toes-to-bar

10 full cleans (135/95)

>>On-Ramp

10:00 AMRAP

Run 200-meters

15 sit-ups

10 db hang full cleans

Registered Open Competitors:

16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

D. Optional cash-out: NFT

800-meter run or 1000 meter row