CrossFit Martha's Vineyard

WOD:
Option 1:
Teams of 2
3 - 6 - 9 - 12 - 15 - 18
Toes2Bar
KB Swings (53/35)
Burpees

*Partner 1 completes 3-3-3, then partner 2 completes 3-3-3...*

Option 2:
GOAT
EMOM x 20
pick 2-4 movements and cycle through emom

WOD:
Option 1/2/3: 
10 min AMRAP
1600m run (2k Row)(90 Cal Bike)
Max Calorie Bike (Shuttle Sprint/Floor2Bar touches)
*rest 4 mins*
8 min AMRAP
1200m Run (1500m row)(70 Calorie Bike)
Max Calorie Bike
*rest 3 mins*
6 min AMRAP
800m Run (1k row)(45 cal bike)
Max Calorie Bike
*rest 2 mins*
4 min AMRAP
400m Run (500m Row)(30 cal bike)
Max Calorie Bike
*rest 1 min*
2 min AMRAP
200m Run (250m row)(15 cal bike)
Max Calorie Bike

So Option 1 is Run/Bike
Option 2 is Row/Shuttle Sprint
Option 3 is Bike/floor2bar touches

WOD:
1 Round "Macho Man"
50 Double-Unders
2 Rounds "Macho Man"
50 Double-Unders
3 Rounds "Macho Man"
50 Double-Unders
4 Rounds "Macho Man"
50 Double-Unders
5 Rounds "Macho Man"
50 Double-Unders

1 Round of Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks (135/95)
25 min CAP

Option 2:
4 Rounds
40 Alternating Plate Hops (each)
20 Slamballs
40 Wall Facing Split Stance Duo (total)
20 Ankle Touches (each)
400/300 meter Row

Monday and Thursday 5:30pm time slot will be a CrossFit 101 class. 
This class will be open to beginners and regulars with a focus on technique and form. 
If you're brand new, you'll learn the basics and enjoy the energy of a class setting.
If you're experienced you'll get some extra technical practice with the focus on Option 1. 
This will also be an open gym time for those who want to hit Option 2 or work on skills

WOD:
Option 1:
A. EMOM x 8
Rope Climb
*athletes chose how many rope climbs per round*

B. 20 min AMRAP
5 Strict Pull-Ups
10 Alternating DB Snatches (70/50)
15 Lateral DB Burpees

Option 2:
A. EMOM x 8
1st min: Plank on Hands
2nd min: 25 Tuck Crunches + Max Scissor Kicks

B. 20 min AMRAP
10 Single DB Bench Press (total)
8 Single DB Deadlifts (total)
6 DB Hang Clean & Jerks (total)
4 DB Pull Throughs
*after every 3 rounds: 15/10 cal bike*

WOD:
Option 1:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
DBL DB Squats (50/35's)
*1 rope climb + 50m DB Farmer's Carry
after every round*

Option 2:
Teams of 2
2- 3 rounds
2:00 min Battle Rope (alternate)
20 sec rest/transition 
2:00 min Prowler Push (alternate)
20 sec rest/transition 
2:00 min Farmer's Carry (max hold each)
20 sec rest/transition 
2:00 min Air Chair (max hold each)
20 sec rest/transition 

WOD:
Option 1:
A. 2 x 3 Power Snatches
B. 2 x 3 Push Press

C. 7 min AMRAP
Power Snatches (115/85)
on the min: 7 Toes2Bar (9 v-ups)
-rest 6 mins-
7 min AMRAP
Bar Facing Burpees
on the min: 7 Push Press (115/85)

Option 2:
4 Rounds
20 Plate Bench Press 
16 Plate G2OH
12 Plate Straight Legs Sit-Ups
*800/600m Row
4 Rounds
12 Plate Squats (bear hug plate)
8 Walking Planks (video)
12 Plate Reverse Lunges (hold plate at chest)
*800/600m Row*

Monday and Thursday 5:30pm time slot will be a CrossFit 101 class. 
This class will be open to beginners and regulars with a focus on technique and form. 
If you're brand new, you'll learn the basics and enjoy the energy of a class setting.
If you're experienced you'll get some extra technical practice with the focus on Option 1. 
This will also be an open gym time for those who want to hit Option 2 or work on skills

WOD:
Option 1:
5 Rounds
1k Run
30 Wallballs

Option 2:
Goat
EMOM x 20
pick 2-4 movements anc
cycle through every minute on the minute

WOD:
Option 1:
Every 2:30 x 10
10 Hang Power Cleans (135/95)
30 Double-Unders
15/10 Cal BIke

Option 2:
20 min AMRAP
20 Russian Swings
40 Hops
20 KB Pull Throughs
40 Tuck Crunches

WOD:
Option 1:
A. EMOM x 5
3 Overhead Squats
*building is optional*

B. For Time:
21 Overhead Squats (95/65)
800m Run
18 Overhead Squats
600m Run
15 Overhead Squats
400m Run
12 Overhead Squats
200m Run
9 Overhead Squats

Option 2:
12 Rounds
3 Single DB Deadlift (each side, 50/35)
6 Hang Power Snatch (Total)
9 DB Squats (racked as desired)
*after every 3 rounds complete
30 Sit-Ups + 400m Run*

r Monday and Thursday 5:30pm time slot will be a CrossFit 101 class. 
This class will be open to beginners and regulars with a focus on technique and form. 
If you're brand new, you'll learn the basics and enjoy the energy of a class setting.
If you're experienced you'll get some extra technical practice with the focus on Option 1. 
This will also be an open gym time for those who want to hit Option 2 or work on skills

WOD:
Option 1:
4 Rounds
500m Row
12 Burpee Pull-Ups (:30 Plank + 12 Ring Rows)
21 Box Jumps (Step Ups)

Option 2:
6 Rounds
24/18 Calorie Bike
24 Banded Lat Pull Down
24 Lateral Box Step Overs
24 second RIng Diagonal Plank Hold (hold with b.w. or kb)