CrossFit Upcountry Maui

We said goodbye Saturday to Miki’s daughter, Sala (fourth from left in black), who’s heading back to college for her senior year; and to Jamie (under the banner in middle row in red), who’s visiting from Dallas. Thanks for training Upcountry!

082415 WOD

A. In 6:00

Run 400 meters or row 500 meters, then

Two rounds of:

5 strict chin-ups

10 strict toes-to-rings

15 box jumps

B. Back squat

Warm up to your working weight, then . . .

Every two minutes for 10 minutes:

Set 1: 5 reps @ 65%

Set 2: 4 reps @ 75%

Set 3: 3 reps @ 85%

Set 4: 2 reps @ 90%

Set 5: 6 reps @ 80-85%

C. For total time:

One time buy-in: 500-meter row or 400-meter run

Then, three rounds of the triplet:

25 consecutive double-unders

25 wall balls (20/14) to 10′ target

25 Russian kettlebell swings (53/35)

>> On-Ramp

For total time:

One-time buy-in: 250-meter row or 200-meter run

Then three rounds of the triplet:

50 single-unders

25 wall balls / dumbbell thrusters / air squats

25 Russian kettlebell swings AHAP

Our attempt at synchronized ring muscle-ups. It was hilarious!

WEATHER WATCH: Please drive safely and watch for flooding! Check weather updates on Tropical Depression Kilo before leaving the house.

082215 WOD

A. 6:00 in teams of two:

1) 250-meter row

2) ME weighted Russian twists (25/10)

Switching; pick up where your partner leaves off. Most reps wins water!

B. Mobility

C. Every 3:00 minutes for 21:00

250-meter row

12 box jumps (24/20)

5/4 bar muscle ups or 10/8 chest to bar pull-ups

>> On-Ramp

Every 3:00 for 21:00

250-meter row

12 step-ups

8 ring rows

“This is how you row son”

082115 WOD

A. Three rounds NFT:

Run 100 meters

5 burpee broad jumps

10 v-ups

20 jumping jacks

B. Take 15 minutes to find a 1RM power clean for the day

C. For time:

Row 500 meters

21-15-9

Power cleans (115/75)

Burpees

Run 400 meters

>>On Ramp

Row 500 meters

15-12-9

Hang power cleans with dumbells

Burpees

run 400 meters