CrossFit Upcountry Maui

WOD dog

121412 WOD

A. Skill

Clean – take off

5 x 3

B. Metcon

Three rounds for time:

10 bodyweight deadlifts

10 burpees

10 toes-to-bar

C. Cash out

Tabata: Alternating hollow rock, Superman holds

A hui ho, coach Allen. Thanks for taking a piece of our hearts each time you leave. Ouch.

121312 WOD

A. Make up skill / strength

Take the first 25 minutes of class to work on missed Olympic weightlifting moves and/or pull-ups and dips.

B. Metcon

For time:

50 double-unders

40 air squats

30 sit-ups

20 box jumps (24/20)

10 burpee pull-ups

800-meter run

10 burpee pull-ups

20 box jumps

30 sit-ups

40 air squats

50 double-unders

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RECOVER, REPAIR, RESTORE

YOGA FOR CROSSFITTERS FROM 9-10 A.M.

Stretch yourself before you wreck yourself with certified yoga instructor Ann Van Patten. The popular one-hour class is back on this week from 9 to 10 a.m.; get in the much-needed recovery work, especially during our alternating Thursday yoga holiday schedule. Bring a mat.

Did you know one of our CFUM family members — Marlena (pictured above at yoga class) — is moving to Oahu in a matter of days? She “promised” to get one last WOD in with us Saturday. We will miss you!

Russ and Helena’s 1-year-old son, Kaikili, PRs his push jerk,
thanks to the help of Coach Frank.

121212 WOD

A. Skill

Push jerk

5 x 3

B. Metcon

In 2:00:

Run 200 meters

10 handstand push-ups

AMRAP Russian kettlebell swings (53/35)

Complete four rounds, resting 1:00 between each. Score is Russian KB total.

C. Cash out

1:00 ME knees-to-elbows