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All posts for the month April, 2018

Tuesday, 5/1/18

Posted by CrossFit Martha's Vineyard on April 30, 2018
Posted in: Uncategorized.

Happy May! Please make sure to set up your payment at wodtogether!

WOD:

Teams of 2

5 min AMRAP

3 Rope Climbs (sub 10 Medball Knee Raises (14/10lb)

Max Calories on Bike

*score is total reps + calories*
rest 5 mins

5 min ARMAP

9 Deadlifts (225/155)(185/125)(135/95)

30 Plank K2Es (sub 30 Tuck Crunches)

*athletes 1 works on deadlifts and athlete 2 works on plank K2Es, switch once both athletes complete # of reps*
rest 5 mins

5 min AMRAP

max Turkish Get-Ups (35/20)

*1 person works, 1 person rests. Athletes can choose how many reps each completes before switching however whatever rep schemes needs be done on each side, example: 2 tgu on left side then switch to right arm to complete 2 reps on that side*
*1 tgu on each side = 1 rep*

Monday, 4/30/18

Posted by CrossFit Martha's Vineyard on April 29, 2018
Posted in: Uncategorized.

Beach Body plan of action!! Our next clean eating challenge will start 5/7 and run until 6/15. We will be using the bento boxes for portion control and the food options will be the same as the last challenge. No dairy, no processed sugar, no flour. Cost is $10 to join (all of this goes to the one and only winner) and if you need bento boxes, they are running for 2 for $2, or 4 for $4 at the gym or see the link above to order your own. In between meals we will be allowing protein shakes (preferably consumed 40 mins before or after wod and mixed only with water) and fuel for fire pouches (link)(amazon link) We will have a test WOD and we will be setting up times with Dardy Slavin to measure our body composition with her new InBody270 (link) This will not be required but it is highly recommended! Cost is $40 for one reading and $70 for the before and after reading. More details to come!

WOD:

3 Rounds

5 Burpee Bar Muscle-Ups (sub 5 burpee chest2bar pull-ups or 7 burpee jumping pull-ups)

15 Power Cleans (135/95)

30 Lunges

Tuesday, 4/24/18

Posted by CrossFit Martha's Vineyard on April 23, 2018
Posted in: Uncategorized.

WOD: (last done 12/13/17)

3min AMRAP

Cash-in:75 Double-Unders

15 Deadlift (185/135)

15 Burpees over Bar

rest 3 mins

3 min AMRAP

Cash-in:75 Double-Unders

10 Deadlifts (225/155)

10 Burpees over Bar

rest 3 mins

3 min AMRAP

Cash-in: 75 Double-Unders

5 Deadlifts

5 Burpees over Bar