CrossFit Martha's Vineyard

Bring a Friend Day!

WOD:

Teams of 2

20 min AMRAP

50/35 Calorie Row

50 Burpees

40/30 Calorie Bike

50 KB Swings

WOD:

A. Back Squatties

Every 2:00 x 8

5 @ 70-74%

5 @ 75-59%

3 @ 80-84%

2 @ 85-89%

2 @ 90-94%

1 @ 95+%

1 @ 95+%

1 @ 95+%

B. 3 Sets NFT

10-15 DB Bench Press

15-20 Banded Tricep Pull Downs

20-25 Floor2Bar Touches

25-30 Flutter Kicks

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

WOD:

21 Thrusters (95/65)(75/55)

21 Toes2Bar

400m Run

15 Thrusters

15 Toes2Bar

400m Run

9 Thrusters

9 Toes2Bar

400m Run

WOD:

100 Overhead Squats (95/65)

*10 toes2bar penalty every time a set is broken*

*sub Thrusters (75/55)(45/35) or Front Squats  for OHS and Medball Knee ups(14/10), GHD Sit-ups or V-Ups for T2B*

WOD:

3 Rounds

500m Row

25 Sit-Ups

20 DB Push Press (35/20)

15 Deadlifts (205/145)(185/125)(135/95)

WOD:

A. Back Squat

Every 2:00 x 7

5 @ 70-74%

5 @ 75-79%

3 @ 80-84%

2 @ 85-89%

2 @ 90-94%

2 @ 90-94%

2 @ 90-94%

B. For time:

21-15-9

Medball Cleans (20/14)

200m Run