CrossFit Upcountry Maui

103015 WOD

A. EMOM 12:00 (3 sets)

Minute 1: 100-meter run

Minute 2: 20 reverse lunges

Minute 2: 150-meter row

Minute 4: 5-10 strict pull-ups / chin-ups

B. Good mornings

3 x 10

Subset with 3 x ME strict toes to bar

C. For time:

200-meter run

Then, five rounds of the couplet:

9 power cleans (135/95)

9 ring dips

200-meter run

>> On-Ramp

For time:

200-meter run

Then, three rounds of the couplet:

9 hang power cleans

9 ring dips

200-meter run

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ALWAYS HOPE

This “American Idol” third-place winner has an amazing story . Now, he sings about holding on to hope, no matter what challenge lies ahead. Keep fighting for hope and health in all areas of life!

I asked the early class to depict their “early pose.” I’m still not quite sure about these results.

102915 WOD

A. 8:00 time cap:

800-meter run or 1K row, then two rounds of the following:

1:00 front plank

0:45 left plank

0:45 right plank

0:30 hollow

1:00 rest

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 slam balls (30/20)

0:30 rest

0:30 box jump-overs (24/20)

0:30 rest

>> On-Ramp

Modifications will be posted on the whiteboard

C. Mobility

1. Hamstring smash with lacrosse ball

2:00 / side

2. Lat smash with foam roller

2:00 / side

Congratulations to Leile and other CrossFit Upcountry athletes who nailed PRs on their power cleans Tuesday!

102815 WOD

A. 7:00 time cap

400-meter run or 500-meter row, then:

Tabata 4:00

Alternating

Hollow hold

Arch hold

B. Shoulder press

6 x 3

Build over the course of six sets to a heavy triple

C. For time:

600-meter run

21 wall balls (30/20)

21 pull-ups

400-meter run

15 wall balls

15 pull-ups

200-meter run

9 wall balls

9 pull-ups

>> On-Ramp

For time:

400-meter run

15 wall balls

15 ring rows

200-meter run

12 wall balls

12 ring rows

100-meter run

9 wall balls

9 ring rows