WOD (Workout of the Day)

Happy Mother’s Day to our Upcountry CrossFit moms! We are so inspired by your strength and endurance in juggling all that you do! We snagged this photo from Arianna and mom Theresa during their annual Mother’s Day hike at Waihee Ridge Trail on Sunday; Nanea and mom Sheila were there as well. Way to rep CrossFit Upcountry!

051115 WOD

A. 4:00 AMRAP

100-meter run

20 consecutive double-unders / 40 consecutive singles (every time you miss, do 3 jumping air squats)

5 wall squats

B. Back squat – 5/3/1 month 1 | week 2

70% x 3

80% x 3

90% x 3+

B2. 3 x 10 barbell good mornings

C. Five rounds of the following:

1:00 ME thrusters (95/65)

0:20 ME box jumps (24/20)

0:40 rest

Score is total reps

>> On ramp

Five rounds of the following:

1:00 ME DB thrusters

0:20 ME box jumps or step-ups

0:40 rest

Score is total reps

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SPEAKING OF FIT MOMS . . .

CrossFit Upcountry athlete Keely K., a physician’s assistant for Maui Medical Group, is due in five weeks with her second child and first girl. We are so impressed to watch her workout at early class each day; she says CrossFit helps her mentally and physically. Did you know that Keely can still do knees to elbows? How is that even possible? Talk about a strong core. You amaze us, Keely! We can’t wait to meet the newest member of our CrossFit Upcountry family.

You’ve missed these jumping photos. Who did it best at Friday evening class?

050915 WOD

A. Group warmup

B. Mobility

C. “Helen Meets Grace”

In teams of two, partition reps any way, with both partners doing the run:

“Helen”

Three rounds for time:

400 meter run

21 American kettlebell swings

12 pull-ups

“Grace”

For time:

30 clean and jerks

(135/95)

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HAPPY MAY BIRTHDAYS!

Happiest of May birthdays to these CrossFit Upcountry athletes (if we missed you, let us know so we can update our info). We love you!

Jeff – May 3

Henry – May 6

Nikki – today

Sonie – May 17

Philip – May 26

Michelle K. – May 31

Guess this Makawao athlete (hint: he’s lost about 20 pounds since joining CrossFit Upcountry and he’s getting stronger and faster by the day!)

050815 WOD

A. EMOM 6:00

Minute 1: 24 double-unders / 48 single-unders

Minute 2: 6-8 burpee pull-ups

B. Deadlift – 5/3/1 month 1 | week 1

65% x 5 *

75% x 5

85% x 5+

* All percentages based off 90% of 1RM

Subset working sets with 3 x 12 barbell hip bridges

C. In 2:30

Run 100 meters

10 box jumps (24/20)

10 alternating lunges with barbell in front rack (135/95)

ME sit-ups

Four rounds, resting 1:00 between each. Score is sit-ups.

>> On-Ramp

In 2:30

Run 100 meters

10 step-ups

10 lunges

ME sit-ups

Three rounds, resting 1:00 between each. Score is sit-ups.