Wednesday, 5/1/19 Posted by CrossFit Martha's Vineyard on April 30, 2019 Posted in: Uncategorized. Happy May!! WOD: 5 min AMRAP Buy-In:100 Double-Unders(200 SU’s) 12 Power Cleans (115/80)(75/55) 4 Burpee Box Jump Overs rest 5 mins 5 min AMRAP Buy-In: 100 Double-Unders 8 Power Cleans (135/95)(95/65) 4 Burpee Box Jump Overs rest 5 mins 5 min AMRAP Buy-In: 100 Double-Unders 4 Power Cleans (155/105)(115/75) 4 Burpee Box Jump Overs
Tuesday, 4/29/19 Posted by CrossFit Martha's Vineyard on April 29, 2019 Posted in: Uncategorized. WOD: 3 Rounds 3:00 min Row 2:00 min Bike 1:00 min Burpees 3:00 min rest *score is total of all rounds, calories + reps*
Monday, 4/29/19 Posted by CrossFit Martha's Vineyard on April 28, 2019 Posted in: Uncategorized. WOD: A. “Fran” 21 – 15 – 9 Thrusters (95/65)(75/55) Pull-Ups *7 min time cap* B. 10 mins of either Recovery work or 3 rounds 30 Tuck Crunches 15 Banded Supermans 30 Scissor Kicks 7 ATYT’s (yellow/purple)
Friday, 4/26/19 Posted by CrossFit Martha's Vineyard on April 25, 2019 Posted in: Uncategorized. WOD: Option 1: A. Overhead Squat Build to a heavy set of 2 B. For Time 45/30 Calorie Bike 27 Chest2Bar Pull-Ups (regular pull-ups) 21 Power Snatches (115/80)(75/55) 15 Overhead Squats 9 Squat Snatches Option 2: 45/30 Calorie Bike 30 Hang Power Snatches (45/25) 15 Pull-Ups 30 Overhead Squats (45/35) 15 Pull-Ups 100 Banded Ski Erg 30 Barbell OH Reverse Lunges (45/35) 15 Floor2Bar Touches 30 Hang Clean and Presses (45/35) 15 Floor2Bar Touches
Thursday, 4/25/19 Posted by CrossFit Martha's Vineyard on April 24, 2019 Posted in: Uncategorized. WOD: Teams of 2 8 Rounds (4 rounds each) 400m Row 200m Sandbag Run (50/35) *switch after full round* *sub 16/12 Calorie Bike for run*
Wednesday, 4/24/19 Posted by CrossFit Martha's Vineyard on April 23, 2019 Posted in: Uncategorized. WOD: Option 1: last done 5/25/18 A. Hang Squat Clean Build to a heavy single B. 8 min AMRAP 3 Hang Squat Clean (95/65) 3 Toes2Bar 6 Hang Squat Cleans 6 Toes2Bar 9 Hang Squat Cleans 9 Toes2Bar *keep adding 3 reps every round* Option 2: 10 Rounds 10 Thrusters (45/35) 5 Toes2Bar 10 Mountain Climbers 5 Push-Ups
Tuesday, 4/23/19 Posted by CrossFit Martha's Vineyard on April 22, 2019 Posted in: Uncategorized. WOD: 5 min AMRAP Buy-in: 600m Run 12 Deadlifts (185/135) 12 Lateral Burpees rest 5 mins 5 min AMRAP Buy-in: 400m Run 9 Deadlifts (225/155) 9 Lateral Burpees rest 5 mins 5 min AMRAP Buy-in: 200m Run 6 Deadlifts (275/185) 6 Lateral Burpees
Monday, 4/22/19 Posted by CrossFit Martha's Vineyard on April 21, 2019 Posted in: Uncategorized. WOD: 16 min AMRAP 30 Double-Unders 15 Wallballs (20/14) 30 Double-Unders 15 KB Swings (53/35)
Friday, 4/19/19 Posted by CrossFit Martha's Vineyard on April 18, 2019 Posted in: Uncategorized. WOD: 21-15-9 Burpee Toes2bar 400m run
Thursday, 4/18/19 Posted by CrossFit Martha's Vineyard on April 17, 2019 Posted in: Uncategorized. WOD: 10 power cleans (155/105)(105/75) 50 air squats 10 front squats 50 air squats 10 push jerks 50 air squats 10 clusters (squat clean + thruster)
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