CrossFit Martha's Vineyard

WOD:

For Time:

50/35 Cal Bike

800m Run

30 KB Swings

20 Burpees to a 6″ target (6″ above reach)

WOD:

Cash-in: 60/45 Cal Row

4 Rounds

60 Double-Unders

15 Overhead Squats (115/80)

Cash-out: 60/45 Cal Row

Clean Eating Re-TEST!

WOD:

A. 1 min skill re-test

B. “Helen”

3 Rounds

400m Run

21 KB Swings

12 Pull-Ups

*use same scaling/modifying options as last time*

WOD:

               EMOM X 15

1st min: 45 seconds max Calorie Bike

2nd min: 20 DB Push Press (35/25)

3rd min: 10 Deadlifts (245/165)

WOD:

A. 10 mins to build to a heavy Power Clean

B. 4 min AMRAP

500/400m Row

15 Burpees over the Bar

Max Power Cleans (135/95)

4 min rest

4 min AMRAP

500/400m Row

10 Burpees over the Bar

Max Power Cleans (155/105)

4 min rest

4 min AMRAP

500/400m Row

5 Burpees Over the Bar

Max Power Cleans (185/135)

We agree, Pete…thrusters suck!

WOD:

6 rounds

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

12 Toes2Bar

WOD:

Teams of 3

25 min AMRAP

10 KB Reverse Lunges (70/53)

10 KB Swings (70/53)

10 Tall box Jumps (30/24)

200m Run

*Relay style, Athlete 2 starts once Athlete 1 leaves for run*

Congratulations Saul and Emma!