WOD (Workout of the Day)

 WE ARE SO EXCITED . . .

For this . . .

And this  . . .

And this!

We can’t wait to see our three teams in action. This year, we have all former or current CrossFit Upcountry athletes on each team. We love watching each of you take it to the streets of East Maui, showing people what functional fitness can do. Best of luck to all of our 2015 athletes:

MASTERS WOMEN’S TEAM:

Sheila

Andrea

Lisa W.

Leah

Christy

Theresa

MEN’S OPEN TEAM:

Frank

Ryan

Jacob T.

Jeff

Brett

Kenny

WOMEN’S OPEN TEAM:

Libby

Aiko

Heather

Keely

Michelle K.

Lily

SCHEDULE UPDATE: Due to the Hana Relay TODAY, competition class has been canceled; Open gym will run from 9 to 10 a.m. ONLY. Regular 8 a.m. Saturday group class will run as scheduled.

091215 WOD

A. 6:00 time cap

200 double-unders / 400 singles

EMOM 5 sit-ups

B. Group stretch

C. Every 4:00 for 20:00

Run 300 meters

12 box jump-overs (24/20)

10 v-ups

8 handstand push-ups

>> On-Ramp

Every 4:00 for 20:00

Run 200-300 meters

12 step-ups

10 v-ups

8 seated dumbbell presses or modified HSPU off box

* If you have less than 20-30 seconds between rounds, scale the run. If you have over 1:00, increase run to 400 meters.

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OUR SWAG JUST GOT GOLD

Get your limited edition GOLD Upcountry CrossFit hats. Regular hats are $15; these are $20. We have fewer than two dozen left. They’re selling out so fast, we’re not even posting them on social media!

091115 WOD

A. Three rounds NFT:

100 meter run

5 burpee broad jumps

10 v-ups

15 jumping jacks

B. Deadlift

50% x 5

60% x 5

70% x 5

Subset 3 x 5 cobras

C. For time:

Run 200-meters

21 – 15 – 9

Power cleans (135/95)

Burpees

Run 200-meters

>>On-Ramp

Run 200-meters

15 – 12 – 9

Hang power cleans with dumbell

Burpees

Run 200-meters

These beautiful masters athletes are Hana Relay ready! Two-day countdown . . .

091015 WOD

A. Every 2:00 for 18:00 (3 sets)

Station 1) Run 100 meters + 20 hollow to arch rolls (alternate 10 in one direction and 10 in the other; do not use arms or legs to help rotation)

Station 2) Row 250 meters + 12/10 strict toes-to-bar / rings

Station 3) 60 double-unders / 120 singles + 12/10 plyo push-ups off plate (45/25)

B. Five rounds for max reps:

1:00 ME alternating lunges with plate overhead (45/25)

0:20 ME Russian twists with med ball (20/14)

0:40 rest

C. Mobility

1. Quad smash with lacrosse ball

2:00 / side

2. T-spine smash with foam roller

2:00 total