Back By Popular Demand! FGB! Thurs, June 9
- Wall ball 20/14 (10’)
- Sumo deadlift high pull 75/55
- Box jumps
- Push press
- Row/or jump rope
- Rest
Farewell Allen! Wed, June 8
It was sad to see Allen go. He is truly a part of the CrossFit UpCountry Maui Ohana.
Mahalo Allen for gracing our box with your presence, skill and expertise. You are missed already!
“He makes these look so easy!” Andrea said halfway through the WOD.
After the 9:00 AM class it was party time!
For those who didn’t get to try the Chocolate Coconut Macaroons the recipe will be at the box. They were a hit and the recipe is a keeper! No gluten, no sugar. Just almond flour, unsweetened cocoa powder, unsweetened coconut, egg whites and agave syrup. Delicious!
Allen left us with a piece of art as well. Our last wall ball target!! Thanks Allen!
Don’t be intimidated by the following O-lift drills. It’s less complicated than you think!
Halting Snatch Deadlift + Mid-Hang Snatch – 70% x 2×5 Halting Snatch Deadlift
Mid-Hang Snatch
Snatch Deadlift – 100% x 5×3 Snatch Deadlift
Muscle Snatch +Snatch Balance + OHS – 5×3 Muscle snatch
Snatch Balance
Push Press + Jerk – 60% x 2×3
WOD: 5 rounds for time;
100m run
6 deadlifts
9 push ups
12 ring dips
20 Rep Squats Return! Tues, June 7
Our members are all walking advertisements for lululemon™ athletic apparel.
Mischelle and Amber sporting one of the newer designs!
For those who recall we tested a squat program early in the year that is designed to get you doing 20 reps, at a weight you can now only do 5 reps of, after only 8 weeks. You start at a percentage of your one rep max and add 5 pounds each day we do the lift (twice a week.) It’s amazingly simply and very effective!
20 reps back squat
WOD: 5 rounds for time;
30 double unders
20 kettlebell swings
10 box jumps