CrossFit Upcountry Maui

Happy birthday, Theresa! We love you!

030415 WOD

A. 6:00 EMOM

Minute 1: 0:45 hollow rocks

Minute 2: 0:45 handstand hold / overhead hold with bar

Minute 3: 0:45 arch to hollow / kip

B. Push press

Take 10-15 minutes to build to a heavy set of three reps

C. For time:

21-15-9

Power cleans (95/65)

Burpees

Rest 3:00

For time:

9-6-3

Full snatches (135/95)

Strict handstand push-ups

Score is total time from both workouts, including rest.

>> On-Ramp

For time:

21-15-9

Hang power cleans AHAP

Burpees

Rest 3:00

9-6-5

Overhead squats AHAP

Modified handstand push-ups / strict presses

Score is total time from both workouts, including rest.

Oh my quad: Impressive work, Kanoe!

030315 WOD

A. 4:00 Tabata

Alternating consecutive doubles/singles (any time you miss, do 3 jumping air squats)

Strict sit-ups

B. EMOM 8:00

2 x clean high pull

1 x power clean

Focus on positions; aggressive high pull; speed under the bar; fast footwork

C. EMOM 20:00

Minute 1: 100-meter run with med ball (20/14)

Minute 2: 12 reverse lunges with kettlebells at sides (53/35)

Minute 3: 10 box jump-overs (24/20)

Minute 4: 4/3 burpee muscle-ups (sub 8/6 burpee chest-to-bar pull-ups)

>> On-Ramp

EMOM 12:00

Minute 1: 100-meter run

Minute 2: 12 reverse lunges

Minute 3: 10 box jumps / step-ups

Minute 4: 10 ring rows

Brent and Baylee: We love this fit couple! Here they’re setting up for snatches during 15.1. Today is the last day to hit the first workout of the 2015 CrossFit Games Open! Test or retest the WOD at 10 a.m. today. MAKE SURE TO SUBMIT YOUR SCORES BY NOON MONDAY FOR VALIDATION BY 3 P.M. Sometimes scores get backlogged due to Internet use; the earlier you submit the better. Keep up the good work, team!

030215 WOD

A. 6:00 EMOM

Minute 1: 200/150-meter row

Minute 2: 0:45 hollow rocks

Minute 3: 15 slam balls

B. Front squat

5 x 3 @ 75% of 1RM

C. Four rounds of:

1:00 ME wall balls (20/14) to 10′ target

1:00 ME row for calories

1:00 ME Russian kettlebell swings (70/53)

1:00 rest

Score is total reps

>> On-Ramp

Modifications will be posted on the whiteboard

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CF UPCOUNTRY IN THE CRATER

CrossFit Upcountry members and friends hiked the crater Saturday to celebrate recent and upcoming birthdays. This is a good-looking group!

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JUMPING PIC REACHES NEW HEIGHTS

This was the best jumping photo of my life. Thank you for all of the birthday wishes Saturday. We love each of you and feel very blessed to be on this journey together.