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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Friday 7.24.15 Workout of the Day

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.

Skill

"Goat Practice"

Pick two movements you want to improve on

Every minute, on the minute, for 10 minutes:

Odd Min: Movement 1

Even Min: Movement 2

Metcon

Every minute, on the minute, for 15 minutes:
Minute 1 – 10 Toes to Bar
Minute 2 – 15 Kettlebell Swings (53/35)
Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs

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Thursday 7.23.15 Workout of the Day

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.

Strength 

Bench Press

3-3-3-3

Metcon

Every minute, on the minute, for 10 minutes:

Odd Minute: 10 Wall Balls (20/14)

Even Minute: 100 Meter Sprint

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Wednesday 7.22.15 Workout of the Day

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 3-4, one teammate following the preceding on the top of each minute.

5 rounds for max reps of:
60 seconds of Row for Calories
60 seconds of Burpees
60 seconds of Box Jumps (24″/20″)
Rest 60 seconds

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