WOD (Workout of the Day)

Happy birthday, beautiful Nanea (in crown)! This brand-new 17 year old has her own healthy treat business, is a standout Seabury student, freelances as a photographer and plays a handful of sports. She’s amazing inside and out, and we couldn’t be more proud of her. Thursday also marked her one year anniversary at CrossFit Upcountry! We love mother-daughter duo Sheila and Nanea. Now if only we could get dad Kimo back in the gym . . . Could it be our birthday wish?

081415 WOD

A. Coach’s choice

B. Three sets of

Deadlift x 6-8 reps @ 20×1

Rest 20 seconds

Weighted glute bridges x 20

Rest 3:00

C. For time:

Row 1,000 meters

25 wall balls (20/14) to 10′ target

25 toes-to-bar

100 double-unders

25 toes-to-bar

25 wall balls

>> On-Ramp

500-meter row

25 air squats

25 sit-ups

200 single-unders

25 air squats

25 sit-ups

|||—|||

CHRIS IS A ROCK STAR!

Chris (foreground), Libby’s husband, our awesome CF Upcountry party host and (superstar in-our-eyes) guitarist of Maui band Luna Overdrive, will be playing from 8 to midnight tonight at Stopwatch in Makawao. We are heading over at about 8:30 p.m. The cover is under $5. Everyone is welcome. Hope to see you there!

All hail mobility!

081315 WOD

A. 4:00 alternating Tabata

Double-unders

Hollow rocks

B. Three rounds for total reps:

1:00 ME row for calories

1:00 ME slam balls (30/20)

1:00 ME leg raises

1:00 ME hang full cleans with dumbbells (30/20)

1:00 Rest

>> On-Ramp

Coaches will offer modifications

C. Mobility

1. Pec smash with lacrosse ball

2:00 / side

2. Calf smash with barbell

2:00 / side

Sonie is a superwoman! If you get a chance to talk to her in the 8 a.m. class, you’ll be inspired to hear how far she’s come since her start at CrossFit Upcountry. Keep up the great work!

081215 WOD

A. Three rounds NFT

Row 15 calories

10 banded tricep pull-downs

10 toes to rings

B. Take 15:00 to find a 2-RM push press

C. 6:00 AMRAP

Row 250 meters or run 200 meters

10 jumping barbell lunges (45/35)

8/6 handstand pushups

Rest 2:00

6:00 AMRAP

10 box jumps (24/20)

10 wall balls (20/14)

10 renegade rows (35/25) (5/side)

>> On-Ramp

C. 6:00 AMRAP

Row 150 meters or run 100 meters

10 jumping unweighted lunges

10 seated dumbbell presses

Rest 2:00

6:00 AMRAP

10 step-ups

10 dumbell thrusters

10 renegade rows (5/side)