CrossFit Upcountry Maui

090520 WOD

A. Warm-up: Coach’s choice 

B. Take 10 minutes to warm up your deadlift 

C. 20:00 AMRAP teams of two alternating complete rounds 

5 deadlifts  (bodyweight)

10 burpees over bar 

5 toes to bar  

100 meter run 

090420 WOD

A) Warmup 

Coaches Choice  

B) Strength 

Strict Press

Take 10 Minutes to build to a challenging triple 

C) Metcon 

7 Minute AMRAP

7 Shoulder to Overhead @135/95

9 box jumps (24/20)

3 Bar Muscle-Ups (sub 3 pull-ups + 3 dips)

090320 WOD

A. Group warmup 

B. Five rounds for max reps:

0:30 bike or row

0:30 rest 

0:30 Russian KB swings (53/35)

0:30 rest 

0:30 air squats

0:30 rest 

0:30 tuck or hollow hold 

0:30 rest

C. Every 2 minutes for 18 minutes

Station 1: hamstring curls off ball x 12-15

Station 2: DB oblique side bends x 45 seconds / each side

Station 3: 10-15 bicep curls / side