WOD (Workout of the Day)

Mom and daughter duo, Janet and Destiny, show solid form on their kettlebell swings. We love our fit families!

062415 WOD

A. 9:00 EMOM

Minute 1: 0:30 ME row

Minute 2: 0:30 ME hollow rock

Minute 3: 0:30 ME arch rock

B. Press – 5/3/1 week 4 | month 2 [ DELOAD ]

40% x 5

50% x 5

60% x 5

Subset with 3 x ME supine rows

C. Five rounds for max reps:

1:00 ME power cleans (135/95)

0:20 ME box jumps (24/20)

0:40 rest

>> On-Ramp

Five rounds for max reps

1:00 ME hang power cleans

0:20 ME step-ups

0:40 rest

Our Maui-born collegiate golfer, Marissa, is so cute — even after a brutal WOD of burpees and overhead squats. Keep up the great work, everyone! Way to start Monday off strong!

062315 WOD

A. 400-meter run or 500-meter row

B. Take 10 minutes to work on pistols / pistol progressions

C. “Running Nate”

AMRAP 20:00

200-meter run

2 ring muscle-ups (sub: 1 chest-to-bar pull-up + 1 ring dip per MU)

4 handstand push-ups

8 American kettlebell swings (70/53)

>> On-Ramp

AMRAP 15:00

100-meter run

2 ring rows + 2 parallette dips

4 seated dumbbell presses

8 Russian kettlebell swings

D. Mobility

1. T-spine smash with foam roller – 2:00 total

2. Lacrosse ball smash in glutes – 1:00 / side

|||—|||

PETITE & POWERFUL

Our lil beast, Nikki, competed in two weightlifting meets, the most recent on Saturday at Patao Weightlifting in town. Anthony captured some highlights with this video footage. Congrats on your talent, courage and composure, Nikki! We are all so proud of you.

Happy Father’s Day to all of our rad dads. Eric, husband to Lisa and dad to Riley and Chelsea, is one example of Upcountry’s fit fathers, who train to stay healthy for their families. The dads at our gym are everyday heroes — thanks for setting a strong example for all of us!

062215 WOD

A. 12:00 EMOM

Minute 1: Row 200/150 meters

Minute 2: Run 100 meters + 4/3 strict pull-ups

Minute 3: 10-15 box jumps

B. Back squat – 5/3/1 week 4 | month 2 [ DELOAD ]

40% x 5

50% x 5

60% x 5

Subset with 3 x 10 barbell hip bridges AHAP

C. Seven rounds for time:

7 overhead squats (95/65)

7 burpees

Metcon courtesy CrossFit Invictus

>> On-Ramp

Five rounds for time:

7 overhead squats / air squats

7 burpees / can be modified