WOD (Workout of the Day)

Good luck to Nikki and Kaika who will be competing on Oahu at the Hawaii State Weightlifting Championships!

SCHEDULING NOTICE: No competitor’s class will be held today and open gym will be canceled. We will run the normal 8 a.m. group class as scheduled on Saturday. Please come and support your athletes at the Fittest on the Valley individual competition from 8 a.m. to 5 p.m. across from Tiffany’s on Lower Main Street.

102415 WOD

A. Group warmup

B. Stretch

C. 20:00 AMRAP

One-time buy-in: 800-meter run

60 double-unders

50 wall balls (20/14) to 10’/9′ target

40 walking lunge steps (20/side)

30 burpees

20 toes-to-bar

10 strict handstand push-ups

* Score is total reps not including the run

>> On-Ramp

15:00 AMRAP

One-time buy-in: 400-meter run

35 double-under attempts / 70 single-unders

25 wall balls / DB thrusters

20 walking lunge steps (10/side)

15 burpees

10 sit-ups / tucks

5 HSPU off of box or dumbell press

* Score is total reps not including run

upcountry will go to town.

Best of luck to our eight Upcountry Strong athletes who will go to town on the second annual Fittest on the Valley contest, hosted by Maui CrossFit Extreme from 8 a.m. to 4 p.m. Saturday in Wailuku. More than 75 Hawaii athletes will compete individually in three events in RX, standard and masters divisions for men and women; scores will decide who moves on to the final fourth event. Our athletes include (clockwise from top): Lilinoe (RX women); Elena (standard women); Steph (standard women); coach Korey (men’s RX); Diane K. (masters women); Keoni (men’s RX); Michelle K. (masters women); and Daniel (standard men). We couldn’t be more proud of the heart, character and integrity each of you have shown in your training leading up to this event. You have nothing to prove; only gain the satisfaction of knowing that full effort leads to full victory. IMUA, Upcountry!

SCHEDULING NOTICE: No competitor’s class will be held this Saturday and open gym will be canceled. We will run the normal 8 a.m. group class as scheduled on Saturday. Please come and support your athletes at the Fittest on the Valley individual competition from 8 a.m. to 4 p.m. across from Tiffany’s on Lower Main Street.

102315 WOD

A. Three rounds NFT:

10 rebounding ball slams (30/20)

15-calorie row

20 reverse lunges (10/side)

B. Take 5:00 to warm up to 70% of 1RM, then . . .

Every two minutes for 5 sets:

5 deadlifts @ 70% of 1RM

C. For time:

600-meter run

21 American kettlebell swings (53/35)

21 box jumps (24/20)

400-meter run

15 American kettlebell swings

15 box jumps

200-meter run

9 American kettlebell swings

9 box jumps

Did someone order a kettlebell waiter’s carry?

102215 WOD

A. Every three minutes for 12:00 (four sets)

Row 250 meters or run 200 meters

1:00 plank any style

20 kettlebell oblique side bends (10/side)

B. Every 5 minutes, for 15 minutes (3 sets): Three rounds of “Cindy”

5 pull-ups

10 push-ups

15 air squats

Complete each set as quickly as possible and note times for each

>> On-Ramp

Modifications will be given in class

C. Mobility

1. Couch stretch

2:00 / side

2. Forearm smash

1:00 / side

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JOSH SPLITS

Coach Josh will teach his last classes today before he splits for Oregon for possibly over a month. We will miss you lots! Have fun visiting family!