CrossFit Martha's Vineyard

WOD:
Option 1:
A. Build to a heavy set of"
1 Power Clean + 1 Front Squat + 1 Push Jerk

B. 3 Rounds
10 Squat Cleans (135/95)
10 Push Jerks

Option 2:
EMOM X 20
Landmine Press (with handle)
Swagger Walk
Prowler Push
Battle Rope

Friday is the deadline to pre-order your hoodie - here's the LINK

WOD:
Option 1:
A. 15 - 12 - 9 - 6 - 3
Deadlifts
*must be unbroken*

B. EMOM x 10
6 C2B Pull-Ups
6 Box Jump Overs
Max DB Snatches

Option 2: All with a Single DB (50/35)
25 min AMRAP
16 DB Deadlifts
12 DB Reverse Lunges
8 DB Devil's Press
4 DB Push Press
*After every 3rd round, Row 500/400m*

WOD:
Option 1:
100 Double-Unders
4 Round
15 Burpees to Target
15 Wallballs
100 Double-Unders
4 Rounds
15 Burpees to Target
15 Wallballs
100 Double-Unders

Option 2:
50 - 40 -30 - 20 - 10 
Double-Unders
Sit-Ups
Air Chair (arm circles)
Corner (arm circles)

Hoodies pre-order ends next Friday!
Here's the link to order: https://epg-designs.square.site/

WOD:
Option 1:
A. For Time:
1 - 10 Toes2Bar
10 - 1 Deadlifts (225/155)

B. Back Squats
5 @ 65% of 1RM
5 @ 73%
5 @ 78%
5 @ 78%
5 @ 78%
5+ @ 78%

Option 2:
5 Rounds
20 Plate Sit-Ups (35/25)
20 Plate G2OH
20 Plate Plank Walks
20 Plate Squats

WOD:
Option 1:
5 min AMRAP Single DB Step Ups
5 min AMRAP Calorie Row
4 min AMRAP Single DB Devils Press
4 min AMRAP Calorie Row
3 min AMRAP Single DB Reverse Lunges
3 min AMRAP Calorie Row
2 min AMRAP Single DB Thrusters
2 min AMRAP Calorie Row
1 min AMRAP Single DB Lateral Burpees
1 min AMRAP Calorie Row

Option 2:
Goat
EMOM x 20
pick 2-4 movements and cycle thru 
every minute on the minute for 20 minutes 

WOD:
Option 1:
On the 0:00
21 Power Cleans (115/85)
30/21 Calorie BIke
21 Power Cleans
On the 8:00
15 Power Cleans (135/95)
30/21 Calorie Bike
15 Power Cleans 
On the 16:00
9 Power Cleans (155/105)
30/21 Calorie Bike
9 Power Cleans

Option 2:
10 Rounds
15 Sit-Ups
15 Russian Swings (70/53)
Every 3:00, starting at 0:00
100m Single DB Farmer's Carry (Suitcase carry)
*switch arms at 50m*

WOD:
Option 1:
A. Push Jerk
5 x 3 Push Jerks

B. 4 Rounds
400m Run
8 SH2OH (135/95)
16 Box Jump Over's (30/24)

Option 2:
4 Rounds
40 Barbell Good Mornings (45/35)
40 Bar Bench Press
40 Plate Hops (45lb)
40 Banded Ski Ergs

Regular Schedule today!

If you can't fly then run, if you can't run then walk, 
if you can't walk then crawl, 
but whatever you do you have to keep moving forward. - Martin Luther King Jr.

WOD:
Option 1:
20 min AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats
*every 5:00, starting at 0:00
row 500 meters*

Option 2:
20 min AMRAP
24 Kneeling Landmine Presses
24 Sit-Ups
24 Squats
24/18 Calorie Bike

WOD:
Option 1:
Teams of 3
3,000m Row
15 Rope Climbs
3,000m Row

(45 min cap)

Option 2:
Every 4:00 x 5
21 - 15 - 9
KB Swings
Push-Ups
*max DU's in remaining time*

WOD:
Option 1:
5 min AMRAP
10 Thrusters (95/65)
10 Bar Facing Burpees
10 Power Cleans
10 Bar Facing Burpees
10 Hang Power Snatches
10 Bar Facing Burpees


Option 2:
12 min AMRAP
12 Single DB Power Clean (50/35)
12 DB Reverse Lunges (hold at chest)
12 DB Push Press
12 Burpees over DB