crossfit upcountry maui – Page 47 – CrossFit Upcountry Maui

Free Intro Every Saturday! 9/24

Curious about CrossFit?

Here’s your chance to come try!

Every Saturday at 7:30 and 8:30 AM!

Saturday’s WOD is the “Adam Surprise!”

Thank Adam For This! Fri, 9/23

Jason and CJ go head to head during “Jackie.” Diane and Gabby too!

Warm Up:
500m row
Burgener

Mobility:
SMR w/ foam roller: soleus rock & roll; center quad rock & roll, side roll
Strength/Skill:
Press
WOD: Adam’s Great Idea, a Rob Orlando special! For time;
15 ground to overhead
“Helen” 3 rounds of:
•400m run
•21 KB swings
•12 pull ups
15 ground to overhead

“Jackie,” No Running Required! Thurs, 9/22

Adam after McGhee!

Everyone who jumps the new 30″ boxes gets to sign them. Kiera, Lisa and Laurie did after a 30 minute AMRAP!

If ever you pick a day to be late today should be the day! We will be doing “Jackie” and with only two rowers we will run heats about 5 minutes a part. First come, first done! This will be exciting as we have only done “Running Jackie” before (sub’d running for rowing.)

Warm up:

Hali’imaile Mile, not for time
Mobility: Jackie specific SMR w/foam roller:

VMO Rollout; Center Quad Rock & Roll; Side Roll
Strength/Skill:

Front squat + push press = thruster
WOD: “Jackie!” For time;
1000m row
50 thrusters (45/35)
30 pull ups