CrossFit Martha's Vineyard

“Air Force”

For time:

(95#/65#)

20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Each athlete must do 4 burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

20 min cap.

• Membership Renewal Day •

Please Note: We will be utilizing an online sign up program starting Monday, June 4th.  The sign up instructions and link will be posted  to our website and Facebook page this weekend.  Please stay tuned as it will be mandatory to sign up for any class that you plan to attend.  Memberships must be current to access the sign up page.  The purpose for this is to control class sizes and make your CrossFit experience more enjoyable.  There will also be additional classes posted to the schedule.

AMRAP #1: 6 minutes

(115#/75#)
9 Power Cleans
6 Push Press

AMRAP  #2: 6 minutes

8 Wall Balls
12 Box Jumps

AMRAP #3: 6 minutes

Wall Climbs

Partner WOD

(reps partitioned in any fashion)

2 Rounds For Time:

50 SDHP

40 Leg Throws

30 KB Swings

20 Pistols

10 Burpees

Run & Fun

Make up WOD: (if you did not complete this WOD on Saturday) 

10 RFT:

15 Deadlift (135#/95#)
15 Push Ups

WOD #2: (if you completed Saturday’s WOD)

3 RFT:

400 meter run
30 Squats
20 Push Ups
10 Box Jumps (24″/18″)

10:00 AM CLASS AT THE HIGH SCHOOL TRACK

(all other classes cancelled)

TEAM AMRAP: 20 Minutes

5 Stations:

DB Rows
Lateral Jumps
Alternating Lunges
KB Sumo Deadlift High Pull
My Pet Rock (45# Plate – must be HELD with hands, no resting)
*MedBall Perimeter Run (Determines Rotation & Score)*

Score:  Number of FULL perimeters completed in 20 min

Team will rotate through the stations (one partner at each).  When running partner returns the team will shift one station over and the person at the end will run the perimeter.  Continue rotation for 20 minutes.

Kettle Bell Work:

3 Rounds (not timed)

5 KB Halos (ea. direction)
5 KB Windmills (ea. side)
5 Goblet Squats
5 KB Swings

WOD

5 RFT:

100 meter KB Suitcase Carry (right)
10 KB Goblet Squats
100 meter KB Suitcase Carry (left)
15 KB Swings

*5 Push Up penalty for any/every time the KB touches the ground  
*You may not switch KB off to non-working hand for rest during the carries – also results in 5 PU Penalty

30 sec work/15 sec rest x 8 rounds ea.

(complete 8 intervals of 30/15 of ea. exercise before proceeding to next station, 1 min. rotation break)

Stations:

Wall Balls
Burpees
Box Jumps
Slam Balls
Ring Dips
Sit Ups

Score: Intervals (30 seconds of work followed by 15 seconds of rest repeated 8 times) is applied to the exercises above  with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals.  The score is the total of the scores from the six stations.

Last Man Standing: Push Press

(95#/65#)

Athletes will go around the room and each perform 1 Push Press .  Next round perform 2 unbroken, 3rd round 3 unbroken and so on.  The order must remain the same for the entire workout.  When athletes cannot perform the set unbroken they are eliminated.  No rest between rounds.  Last man standing wins.  Bars will start from the ground.