WOD (Workout of the Day)

Wall balls in the crowded doorway leaves little room for error. Good job starting your week off right, Monday crew!

080415 WOD

A. Every 3:00 for 9:00

Run 200-300 meters

30 consecutive double-unders

12/8 plyo push-ups off plate

B. Burgener clean complex (45/25)

C. For time (three separate scores):

15-12-9

Power cleans (115/85)

Burpees

At 13:00

15-12-9

Power cleans (115/85)

Burpees

At 26:00

6-4-2

Overhead squats (115/85)

Ring muscle-ups

* Courtesy CrossFit 717

++ Compare to 123014

>> On-Ramp

For time:

15-12-9

Hang power cleans

Burpees

At 13:00

15-12-9

Hang power cleans

Burpees

At 26:00

6-4-2

Overhead squats / front squats

Bar muscle-ups or 1 strict pull-up + 1 strict dip per MU (may be performed consecutively)

Some of our 8 a.m. Saturday crew hung out to say a hui hou to visitors Oliver and Nicole, who made their second trip to CrossFit Upcountry and Maui, all the way from Austria. We love our return visitors! Hope to see you again soon.

080315 WOD

A. 1:00 ME at each station

– row for calories

– slam balls

– double-unders

– sit-ups

– box jumps

(Complete two rounds)

B. Pause squats

Six sets of pause front squat @ 32×1 + 1 front squat

Build over the course of six sets to heaviest possible

Rest 2:00

C. Five rounds for max reps:

1:00 ME wall balls (20/14)

0:20 ME box jumps (24/20)

0:40 rest

* Compare to 1-13-14

>> On-Ramp

Three rounds for max reps

1:00 ME wall balls or DB thrusters

0:20 ME step-ups / box jumps

0:40 rest

080115 WOD

A. Group warmup

B. Mobility

C. For time:

400-meter run

20 overhead lunges (95/65)

400-meter run

20 calorie row

400-meter run

20 knees to elbows

400-meter run

20 burpees

>> On ramp

For time:

200-meter run

20 body weight lunges

200-meter run

20 calorie row

200-meter run

20 abmat sit-ups

200-meter run

20 burpees

++ Comp class 6:30-8:00 am today. Regular group class is normal time (8:00-9:00) and open gym is 9:00-11:00.