Saturday 8.1.15 Workout of the Day

 Strength & Skill

"Goat Mash-Up"
Pick two movements you want to improve on and perform them every minute on the minute for 10 minutes:
Odd minute: Movement 1
Even minute: Movement 2

 

Metcon

For Time:

Farmer Carry 50 Meters
Run to start line and back to Kettlebells or Dumbbells

Farmer Carry 50 Meters
Run to start line and back to Kettlebells or Dumbbells

Farmer Carry 50 Meters
Run to start line and back to Kettlebells or Dumbbells

Farmer Carry 50 Meters
Run to start line and back to Kettlebells or Dumbbells

Farmer Carry 200 Meters back to the start line

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Friday 7.31.15 Workout of the Day

Metcon

In teams of three, complete five rounds each for time of:

Row 500 Meters
25 Double-Kettlebell Front Squats (53/35)
5 Strict Handstand Push-Ups

Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/row. Aim to finish in 90-120 seconds.

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Thursday 7.30.15 Workout of the Day

Skill & Gymnastics

Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – Strict Handstand Push-Ups x Max Reps
Minute 2 – Alternating Pistols x 12-16 reps
Minute 3 – Strict Toes to Bar x 6-8 reps

 

Metcon

For time:
Run 800 Meters
30 Wall Balls (20/14)
30 Hand-Release Push-Ups
(successful reps must start from the top extended position, and the knees must never touch the ground)
Run 400 Meters
20 Wall Balls (20/14)
20 Hand-Release Push-Ups
Run 200 Meters
10 Wall Balls (20/14)
10 Hand-Release Push-Ups

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Wednesday 7.29.15 Workout of the Day

Weightlifting

Split Jerk 
 
15 minutes to build to a heavy 
 

Metcon
 
Complete as many rounds and reps as possible in 5 minutes of:
10 Kettlebell Deadlifts (2 per hand 53/35)
10 Walking Lunges (2 per hand 53/35)

Rest exactly 5 minutes, and then . . .
 
Complete as many rounds and reps as possible in 5 minutes of:
6 Burpees
9 Box Jump Overs (24"/20")
 
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Tuesday 7.28.15 Workout of the Day

Weightlifting

Every 2 minutes, for 16 minutes (8 sets):
2-Position Clean
(mid-thigh, and then from the floor)

 

Metcon

In teams of two, with only one person working at a time, perform 30 reps each for time of:
Ground to Overhead (135/95)

Immediately followed by…

In teams of two, with only one person working at a time, perform 40 reps each for time of:
Toes to Bar

Partition your reps as you see fit.

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Saturday 7.25.16

Schedule Reminder for 7/20-7/25: 

Monday 7/20 – Regular Schedule

Tuesday 7/21 – Regular Schedule

Wednesday 7/22 – Regular Schedule

Thursday 7/23 – 12pm CLOSED, 4pm CLOSED

Friday 7/24 – Regular Schedule. NO KIDS CLASS 3pm

Saturday 7/25 – Regular Schedule

Sunday 7/26 – Open Gym 8-10am

Email us at info@mauicrossfitextreme.com if you have any questions.

Metcon

In teams of two, alternating partners after every completed round, complete as many rounds and reps as possible in 20 minutes of:

10 Front Squats (115/75)
10 Push Press (115/75)
10 Box Jumps (24"/20")

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