CrossFit Martha's Vineyard

Tuesday and Thursday Open gym is 10-12pm

KidFit runs every Tuesday & Thursday @ 8am

We added our summer 8am class every M,W,F

WOD:

Option 1:

A. Every :90 x 10

Power Clean + Front Squat + Push Jerk

work up to a heavy set

B. 3 min AMRAP

Macho Man (135/95)

3 min rest

3 min AMRAP

Macho Man (155/105)

3 min rest

3 min AMRAP

Macho Man (185/125)

Macho Man= 3 Power Cleans + 3 Front Squats + 3 Push Jerks

Option 2:

A. Every :90 x 5

Back Squat x 5

then

Every :90 x 5

Back Squat x 3

B.

3 min Plank (hands)

10 V-Ups every time you break

3 min Wall Sit (at parallel)

5/3 Strict Pull-ups every time you break

3 min Handstand Hold

15 Air Squats every time you break

3 min Hollow Hold

20 Plank K2E’s every time you break

3 min L-sit Hang

10 Jumping Lunges every time you break