CrossFit Upcountry Maui

020315 WOD

A. 4:00 Tabata

Alternating double unders

Arch to hollow on bar or rings

B. Hang snatch

Take 10-15 minutes to work to a heavy hang full snatch for the day. Once you miss, drop 10 percent, then build back up. On your second miss, you’re done.

C. 1:00 ME at each station

– row for calories

– slam balls (30/20) (arms extended overhead)

– box jumps (24/20)

– ground to overhead (95/65)

– leg raises (heels cannot touch ground; stay in hollow body position with knees extended)

Three rounds, resting 1:00 between each. Score is total reps.

>> On-Ramp

Modifications will be posted on the whiteboard.

Congratulations to our CrossFit Upcountry athletes and fit moms Keely (from left), Michelle K., Aiko and Christie on the annual Run for the Whales race Saturday in South Maui. Keely ran a 5K and the other three took on the half marathon; it was Michelle and Aiko’s first half. We’re so proud of your accomplishments in and out of the box!

020215 WOD

A. EMOM 6:00 with a partner

Minute 1: 100-meter run with med ball; switch at 50 meters

Minute 2: 14 med ball tosses over the bar

B. Pause front squat + front squat

6 x 1 @ 24×1 + 1

Using six attempts, build to a challenging set.

C. For time:

Row 500 meters

50 wall balls (20/14) to 10′ target

40 Russian kettlebell swings (53/35)

30 med ball sit-ups (20/14)

20 hand-release push-ups

10 bar muscle-ups (sub: 10 strict pull-ups / 10 strict dips)

Run 400 meters

>> On-Ramp

For time:

Row 250 meters

25 dumbbell thrusters / air squats

20 Russian kettlebell swings

15 sit-ups

10 push-ups

5 pull-ups + 5 dips

Run 200 meters

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Michelle K. photo

Best of luck to Keely (5K), Christie (half), Aiko (half) and Michelle K. (half), who will be running in the annual Run and Walk for the Whales in South Maui today! Our strong, fit CrossFit moms will be starting around 6 and 7 a.m. in Maalaea area; they’re running toward N. Kihei and back into Maalaea. If you’re in the vicinity, look out for them. We are so proud of each of you for setting goals and accomplishing what you’ve set out to do!

013115 WOD

A. Group warmup

B. Mobility

C. AMRAP 5:00

50-meter run

5 chest-to-bar pull-ups

10 wall balls (20/14)

Rest 2:30

AMRAP 5:00

50-meter run

5 toes-to-bar

10 burpees

Rest 2:30

AMRAP 5:00

50-meter run

5 DB hang full cleans (40/30)

10 rebounding ball slams

Score is rounds and reps for each portion.