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All posts for the month March, 2019

Monday, 4/1/19

Posted by CrossFit Martha's Vineyard on March 31, 2019
Posted in: Uncategorized.

Happy April!!! A new beginner cycle starts Tuesday, contact Coach Sara at crossfitmv@gmail.com if interested! 

WOD:

Option 1:

A. Build to a heavy single Power Snatch

B. “Isabel”

30 Power Snatches (135/95)(use 65-70% of part A)

Option 2:

5 Rounds

12 DB Snatches (50/35)(35/35)

30 DB Hops (lateral hops over DB)

12 DB Lunges (50/35)

30 V-Ups

Wednesday, 3/27/19

Posted by CrossFit Martha's Vineyard on March 26, 2019
Posted in: Uncategorized.

WOD:

Option 1:

A.Build to today’s heavy 1 rep

Push Press

then take 80% of that weight and do 1 set of max reps

B. Build to today’s heavy 1 rep

Back Squat

then take 80% of that weight and do 1 set of max reps

C. Build to today’s heavy 1 rep

Hang Power Clean

then take 80% of that weight and do 1 set of max reps

Option 2:

20 min AMRAP

20 Slamballs (30/20)

40 Russian Twists (B.W.)

20 MB Lunges (30/20)

40 Hanging Knee Raises

Monday, 3/25/19

Posted by CrossFit Martha's Vineyard on March 24, 2019
Posted in: Uncategorized.

WOD:

Option 1:

CrossFit Open Workout 19.5

33-27-21-15-9 reps for time of:

Thrusters (95/65)(64/45)
Chest-to-bar pull-ups (jumping pull-ups)
Time cap: 20 minutes

Option 2:

7 rounds

20 KB Swings (53/35)

15 Goblet Squats

10 Burpees

5 Strict Chin-Ups

 

 

Wednesday, 3/20/19

Posted by CrossFit Martha's Vineyard on March 19, 2019
Posted in: Uncategorized.

Due to circumstances beyond my control, the 7am Thursday has to be cancelled. This is the first time in 5 years that we’ve ever had a non-weather related cancellation. CFMV will run a special 7am class on Friday 3/22.

WOD:

16 min AMRAP

18/15 Cal Row

15 SDHP (95/65)

12 Burpee Box Jumps

9 Chest2Bar Pull-ups

Will the Birthday boy wear a vest? Make us do burpees? OR BOTH?!

Either way, Happy Birthday SEEEEAAAANNNN!!