CrossFit Martha's Vineyard

Memorial Day Murph is Monday!
7:30am and 9:00am heats

WOD:
Option 1:
A. Deadlifts 
5 x 5

B. 18 min AMRAP
9 Deadlifts (225/155)
60 Double-Unders
30 Wallbalss

Option 2:
A. Sumo Deadlift
5 x 5

B. 18 min AMRAP
20 Banded Marches (each)
40 Kneeling Ski Ergs
60 sec Weighted Air Chair

Memorial Day Murph is Monday!
7:30am and 9:00am heats
 
WOD:
Option 1:
"Eva meet Lynne"
5 Rounds
800m Run
30 KB Swings
Max Unbroken Bench Press (135/95)

Option 2:
EMOM x 30
GOAT

WOD:
Option 1:
A. Strict Press 5x 5

B. 10 Rounds (20 min cap)
12/10 Calorie Bike
30' DB Walking Lunge (50's/35's)
10-1 DB SH2OH

Option 2:
5 Rounds
15 Arnold's Press (25/20)
20/15 Calorie Row
25 DB Sit-ups (single DB)
30 Banded Good Mornings

WOD:
Option 1:
25 min AMRAP
7 Burpee Box Jump Overs
7 Pull-Ups
7 Power Snatches (75/55)
*every 5:00, starting at 0:00 run 400m*

Option 2:
25 min AMRAP
20 Hanging Alt Knee Raises
20 Elevated Split Squat
20 High Hang Power Snatches (45/35)
200m Run

WOD:

Option 1:
A. Back Squats
5 x 5

B. 20 min AMRAP
20 Calorie Row
30 Push-Ups
40 Sit-Ups
50 Air Squats

Option 2:
A. Box Squats
5 x 5

B. 20 min AMRAP
15 Calorie Bike
30 Push-Ups
40 Sit-ups
50 Air Squats

Option 1:
25 min AMRAP
5 Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
@ 0:00 200m Run
@ 5:00 400m Run
@ 10:00 600m Run
@ 15:00 800m Run
@ 20:00 1000m Run

Option 2:
25 min AMRAP
250/200m Row
20 Single DB Row
15 DB Bench
10 GHD Sit-Up
5 Single DB Thrusters (each) 

WOD:
Option 1:
A. Every 3:00 x 5
3-Position Power Snatch +
3 Overhead Squats

B. For time: 
1 Burpee Box Jump Over
10 Overhead Squats (115/85)
2 Burpee Box Jump Overs
9 Overhead Squats
3 BBJO's
8 OHS
..
10 Burpee Box Jump Overs
1 Overhead Squats

Option 2:
5 Rounds
30/21 Calorie Bike
30 Plate Ground2OH (35/25)
300' OH Plate Carry
30 Plate Squats

Option 1:
Teams of 2
Partner 1: 400m Run
Partner 2: Max Rounds
20 DBL KB Half Swings (35/25's)
100m DBL KB Front Rack Carry
*mod to DBL DB Hang Cleans*

VIDEO of DBL KB Half Swings

Option 2:
EMOM x 25
GOAT

WOD:
Option 1:
5 min AMRAP
Buy-in: 100 Double-Unders
Max Rounds
12 Toes2Bar
12 DB Front Squats
*rest 5 mins*
5 min AMRAP
Buy-in: 100 Double-Unders
Max Rounds
9 Toes2Bar
9 DB Thrusters
*rest 5 mins*
5 min AMRAP
Buy-in: 100 Double-Unders
Max Rounds
6 Toes2Bar
6 DB Clusters

Option 2:
25 min AMRAP
25 Alternating Plate Hops (each)
10 Squats
10 Push-Ups
25 Floor2Bar Touches
10 Scissor Kick's (each)
10 Plank K2E's

WOD:
Option 1:
10 Rounds
250/200m Row
12/10 Calorie Bike
*rest 1 min between rounds*

Option 2:
8 Rounds
200m Run
20 Monster Walks
20 Banded Alt Bent over Rows