CrossFit Upcountry Maui

102420 WOD

A. Group warmup 

B. Movement prep 

C. Every 6:00 for 24:00

Row 500 meters or run 400 meters 

5 pull-ups 

10 burpees 

15 air squats 

20 sit-ups

102320 WOD

A. Warm-up: Coach’s choice

B.. Take 15 minutes to warm up your deadlift to slightly above heaviest weight to use today 

C. 3 minute AMRAP 

7 deadlifts (185/135)

7 HSPU

7 box jump-overs 

Rest 3 minutes 

3 minute AMRAP

7 deadlifts (205/155)

7 deficit HSPU (45/25)

7 box jump-overs  

Rest 3 minutes

3 minute AMRAP

7 deadlifts (225/185)

7 deficit HSPU (45+25/45)

7 box jump-overs 

102220 WOD

A. Group warmup

B. Movement prep 

C. Four rounds for max reps (every second in plank is one rep):

2:00 row for calories

0:30 Rest

1:00 single-arm alternating DB CJ (50/35)

1:00 strict pull-ups 

0:30 Rest

2:00 front plank  

2:00 Rest