CrossFit Upcountry Maui

Hang in there, you got this!!

Now lets be frank. We love having our good friend Frank visiting with us from Washington!

010716 WOD

A. 5:00 AMRAP in teams of two:

Partner 1: 30 doubles + 5 pull-ups

Partner 2: plank hold any style

Switching

B. Five rounds for max reps:

0:30 row for calories

0:30 rest

0:30 Russian kettlebell swings (53/35)

0:30 rest

0:30 weighted sit-ups w anchor (35/25)

0:30 rest

0:30 slam balls (30/20)

>>On-Ramp

Modifications will be posted on the white board.

C. Mobility

Couch stretch 2:00/side

Trap smash w barbell 2:00/side

“More is possible.”

010615 WOD

A. EMOM 9:00

Minute 1: 0:30 hollow rock

Minute 2: 0:30 arch hold

Minute 3: 0:30 handstand hold

B. Press – week 1 | month 3

Add 5# to 1RM to find new WW, then calculate:

65% x 5

75% x 5

85% x 5+

C. 6:00 AMRAP

10 overhead squats (115/75)

10 burpees over the bar

100-meter run

3:00 rest

6:00 AMRAP

10 power cleans (115/75)

10 handstand push-ups

100-meter run

>> On-Ramp

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SUGAR DETOX STARTS TODAY!

For details, check yesterday’s post. If you’d still like to jump in, contact one of the coaches. We can do this!