Make Up WOD:

Death by Thruster
With a continuously running clock, perform thrusters every-minute-on-the-minute (1 in the first minute, 2 in the second minute, 3 in the third, etc) for as long as you are able within your allotted time. For example: 10 thrusters in your tenth minute …f you only get to 9 and that minute runs out, your workout is complete.

…Then…

3 Rounds of Max KB Swings, 3 minute rest between rounds

~

If you have completed this WOD

20 RFT:

5 Push Ups
10 Sit ups
15 Air Squats

WOD:

Death by Thruster

With a continuously running clock, perform thrusters every-minute-on-the-minute (1 in the first minute, 2 in the second minute, 3 in the third, etc) for as long as you are able within your allotted time. For example: 10 thrusters in your tenth minute …f you only get to 9 and that minute runs out, your workout is complete.

…Then…

3 Rounds of Max KB Swings, 3 minute rest between rounds

15 Squat jumps
30 Hand Release Push Ups
15 Squat jumps
30 Back extensions
15 Squat jumps
30 Box Jumps (24″/18″)
15 Squat jumps
30 Sit-ups
15 Squat jumps
30 Double Unders
15 Squat jumps
30 Pull-ups

WOD: Sectionals WORKOUT 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

7min AMRAP Burpees

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THE Reebok CrossFit Open HAS BEGUN!

CrossFit Martha’s Vineyard has 2 athletes competing in the open this year.  We are traveling to CrossFit Providence to complete the first workout.

*There will be NO CLASSES THIS WEEKEND*

WOD: Sectionals WORKOUT 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Strength Make Up:

5 Rounds:

Rest as needed between lifts

Thruster
3-3-3-3-3

WOD: 4 RFT

15 Thrusters

100 meter Broad Jumps

100 meter Backwards Run

5 Rounds:

Rest as needed between lifts

Thruster
3-3-3-3-3

PRESIDENTS’ DAY SCHEDULE: 12:00 pm, 5:30 pm, 6:30 pm

Gymnastics:

V Up Progressions: Hollow Hold/Rock, Tuck Up , Straddle Up, V Up

Around the World Planks, Handstand Practice/Hold, Wall Runs

WOD:

30 Wall Runs
10 V Ups
20 Wall Runs
20 V Ups
10 Wall Runs
30 V Ups

!!! CROSSFIT SOCIAL THIS  FRIDAY 2/17 !!!

We will be meeting at Chowder Company @ 9:00pm for cocktails and apps.

Partner WOD
15 Minute AMRAP:

Box Jumps
200 Meter Run

Partner A will perform box jumps as Partner B runs 200 meters.  When partner B returns, partners will switch exercises.

SCORE:  Total number of box jumps completed

Make Up WOD:

See 2/14

*If you did not participate in this WOD, you will make it up on 12/15

Strength:

Deadlift
5-5-5-5-5