052414 WOD
A. Group warmup
B. Stretch
C. In 4:00
Run 400 meters
10 power snatches (75/55)
ME box jumps (24/20)
Four rounds, resting 1:30 between each. Score is total box jumps.
>> On-Ramp
In 4:00
Run 200 meters
10 hang power snatches
ME step-ups
Three rounds, resting 1:30 between each. Score is total step-ups.
Welcome Darren to our CrossFit Upcountry family. The CrossFitter just moved to Maui from Mexico. Bienvenido!
052314 WOD
A. 1:00 ME at each station
• double-unders
• mountain climbers
• hollow rocks
• burpees
• supine rows / ring rows
B. Deadlifts
3 x 5
Build to a challenging set of five, then do two additional sets at that weight.
Subset with 3 x 10 strict toes-to-rings or toes-to-bar
C. Four rounds for time:
10 thrusters (115/75)
10 chest-to-bar pull-ups
200-meter run
>> On-Ramp
Three rounds for time:
10 DB thrusters
10 ring rows
100-meter run
052214 MOBWOD
A. Lateral quad rolling
5:00 per quad
B. Partner hamstring smash
3:00 per leg
C. Pec/ anterior shoulder mob with lacrosse ball
2:00 per side
D. Thoracic/ upper back/ trap mob with lacrosse ball
4:00 per side
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Our newest class is all the rage. Show up at 9 a.m. and/or 4:30 p.m. to work with Coach Toby on Olympic-style weightlifting. If you like the clean/jerk and snatch, you’ll love this session. Every level is welcomed!
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Work on your weaknesses. Mobilize. Do some active recovery. Our new open gym time is slated at 5:45 a.m. Many of you have asked for this session, and we’re tracking who attends. Use it or lose it . Thanks for facilitating, Coach Allison!