CrossFit Upcountry Maui

CONDENSED Veterans Day SCHEDULE: NO AFTERNOON CLASSES

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

111120 WOD

A. Warm-up: Coach’s choice

B. Movement prep

C. “Bradley”

Option 1: Solo (10 rounds)

10 rounds for time of:

Sprint 100 meters

10 Pull-ups

Sprint 100 meters

10 Burpees

Rest 30 seconds

Option 2: Solo (5 rounds)

Option 3: Partner (Alternating rounds

>>Modifications will be given 

>> 30:00 time cap

111020 WOD

A. Every 2 minutes for 12 minutes:

Power clean + split jerk x2

B. In teams of 3 , 15 minute AMRAP completed conga  line style: 

Run 200m

4 clean and jerks (185/125)

Row 12/10 cals

10 burpees over bar

Score is rounds and reps completed by the 3rd  person 

110920 WOD

A. Every 2:30 for 4 sets 

front squat x4 + back squat x8 @60-65% of 1RM front squat 

B. 8 rounds for time 

10 wall balls  (20/14, 10’/9′)

6 alternating DB snatch (50/35) 3/side

2/1 bar muscle up (sub 2/1 strict pull-ups and dips)

1:00 rest between rounds 

20:00 Time cap