CrossFit Martha's Vineyard

WOD:

Option 1:

10 min AMRAP

1 mile Run

Max Clean & Jerks (50/35 single arm DB-135/95 Bar)

rest 3 mins

7 min AMRAP

800m Run

Max Power Snatch (50/35 single arm DB-115/80 Bar)

rest 3 mins

4 min AMRAP

400m Run

Max Thrusters (50/35 single arm DB-95/65 Bar)

*use 2 DB’s if your weight isn’t challenging enough with 1 DB*

Option 2:

3 Rounds

400m Run (500/450m Row, 2:00 Bike, 100 High Knee Jump Rope *video*)

20 Ground2Overhead (slamball, DB snatch, KB/Bar clean & jerk…any method bringing weight from ground to overhead)

400m Run

20 Thrusters (Wallballs,goblet squats,single arm or double depending on equipment)

Well if you asked me what May would look like back in January this is not how I would have described it!!  What do we as CrossFitters do?!

We tighten our belts, set our feet, and rise to the challenge!! These are unprecedented times and they call for some serious endurance of

mind and body…Well that sounds like our every day training, doesn’t it?! We got this, 1 day at a time, 1 rep at a time.

Join me at 4:30pm for a Zoom WOD

Join Zoom Meeting
https://us04web.zoom.us/j/74858164311

Meeting ID: 748 5816 4311

WOD:

Option 1:

A. 3 rounds, rest 1 min between rounds (NFT)

10 x Lat Row with hands slightly outside shoulders (video)

10 x Lat Row with hands 8” apart

10 x Row with Palms up and together

10 x Preacher Curl with 3 second descent

B. 5 Rounds

21/15 Calorie Row/21 Bent over Rows (video)

10 Burpees

Option 2:

Tabata (8 rounds of each, 40 rounds total, rotating each :20)

Banded/DB/Odd object Bicep Curl

Side Star Plank (modify to regular side plank)(video)(left side)

Burpee

Side Star Plank (right side)

Wall Sit (video)

6:45am Early Bird Zoom WOD

Join Zoom Meeting
https://us04web.zoom.us/j/74760555394

Meeting ID: 747 6055 5394

WOD:

Option 1:

60 Walking Lunge

60 Bear Crawl (video)(“crawl” the same distance as you lunged)

30 DB Step-Ups

40 Walking Lunge

40 Bear Crawl

20 DB Step Ups

20 Walking Lunge

20 Bear Crawl

10 DB Step Ups

Option 2:

8 Rounds

12 Reverse Lunges

12 Plank Toe Touches (video)(each side)

12 Step Ups

If you need to make any changes to your May membership, email me at crossfitmv@gmail.com by April 29th. Starting May 1, WODs will be emailed directly to current members and the private FB group will have only current members. This is not an easy decision, but my business IS my programming and it’s unfair to paying members that those not paying have access to this.

We will continue to loan out equipment and starting in May we will include barbells to the list of things available. More info on that to come.

WOD with me tomorrow at 4:30pm!

Murph social distance training

Be sure to do your 2 mins of cardio and mobility before joining, then we will quickly warm-up and WOD

Join Zoom Meeting
https://us04web.zoom.us/j/77186192474

Meeting ID: 771 8619 2474

WOD:

Option 1:

10 Rounds (Lil Murphy)

200m Run (250/200m Row, 1:00 Bike, 12 Burpees, 40 Mt Climbers)

1 Round of “Cindy”

*”Cindy” – 5 pull-ups, 10 push-ups, 15 air squats*

*use our pull-up hack video on the FB page for ideas if you don’t have a pull-up bar*

Option 2:

4 Rounds

40 Squats

40 Plank K2E’s (each side)(video)

400m Run (500/450m Row, 25 Burpees, 100 High Knee Jump Ropes *video*,2:00 bike)

If you need to make any changes to your May membership, email me at crossfitmv@gmail.com by April 29th. Starting May 1, WODs will be emailed directly to current members and the private FB group will have only current members. This is not an easy decision, but my business IS my programming and it’s unfair to paying members that those not paying have access to this.

We will continue to loan out equipment and starting in May we will include barbells to the list of things available. More info on that to come.

Our next Zoom class is Tuesday at 6:45am

Join Zoom Meeting
https://us04web.zoom.us/j/76173942089

Meeting ID: 761 7394 2089

WOD:

Option 1:

50 – 40 – 30 – 20 – 10

Sit-Ups

50 – 40 – 30 – 20 – 10

Jumping Lunge

20 – 16 – 12 – 8 – 4

DB Deadlifts (or 10 – 8 – 6 – 4 – 2 Barbell Deadlifts 255/175)

*so 50 sit-ups, then 50 jumping lunges then 20 Deadlifts right into

40 sit-ups, 40 jumping lunges, 16 DL’s…and so on until 10/10/4*

Option 2:

50 – 40 – 30 – 20 – 10

Sit-Ups

Jumping Lunges

*1:00 superman hold after every round*

*Zoom class today at 4:30pm!!*

Join Zoom Meeting
https://us04web.zoom.us/j/76965924983

Meeting ID: 769 6592 4983

Our WODs have been “out of the box” in more ways than just one, but you all have been so inspiring with your commitment to fitness! We’re all eager to get back together and back into the box, and we will once it’s safe to do so and once we’ve been given the “all clear.” In the meantime, we’ll continue our community virtually and I look forward to you all kicking some more butt in May!

Now, if you’re struggling to motivate during these times, shoot me a message and I’ll help you figure out a routine with the equipment you have. Or if you’re struggling with the wods or certain movements, reach out! I’m here for you and I want to lift you up, keep you strong, active and healthy throughout these challenging days.

WOD:

Option 1:

A. Dumbbell Turkish Get-up with 3 Push Jerks (video on group FB page)

1 – 2 – 3 – 4 – 5

*rest as needed between sets*

*complete 1 rep on each side, rest, then 2 reps on each side…finish with 5 reps on each side*

*the movement is essentially a turkish get-up with 3 Push Jerks at the top before returning back to floor*

*MODIFY to 3 sets of Max DB Bench Press (or Floor Press*video*) If you have a barbell, try to build to a challenging 3 rep Push Jerk*

B.  15 min AMRAP

40 DU’s/60 SU’s

20 Single Arm DB Hang Clean & Jerks (total)(video)

40 DU’s/60 SU’s

20/15 Calorie Row (15 Burpees/1:00 Bike/20 Russian Swings)

Option 2:

A. 5 Sets

Max Push-Upa

*rest 1:30-2:00 between sets*

B. 15 min AMRAP

20 High knees

20 Burpees

:40 HS Hold (:40 OH Plate Hold)(great progression video here)

Our WODs have been “out of the box” in more ways than just one, but you all have been so inspiring with your commitment to fitness! We’re all eager to get back together and back into the box, and we will once it’s safe to do so and once we’ve been given the “all clear.” In the meantime, we’ll continue our community virtually and I look forward to you all kicking some more butt in May!

WOD:

Option 1:

7 Rounds

14 Banded Step-Ups (video)(total)

14 Hang Power Snatches (video) (total)

40 Tuck Crunches (video)

Option 2:

5 Rounds

20 Step-Ups (total)

20 Sit-Ups

20 Plank Shoulder Taps (video)(each side)