CrossFit Martha's Vineyard

WOD:

Teams of 2

3 Rounds

200m Run

400m Run

600m Run

*partner 1 runs 200m then partner 2 runs 200m, then Partner 1 runs 400m and so on..

WOD:

Option 1:

3 Rounds

10 Front Squats (185/135)(135/95)

20 Chest2Bar Pull-Ups

50 Double-Unders

Option 2:

3 Rounds

15 Dumbbell Squats (50/35)

30 Ring Rows

15 Box Jumps

WOD:

4 min AMRAP

3 Rounds

12 Deadlifts (95/65)

9 Hang Power Cleans

6 Push Jerks

Max Calorie Row

rest 4 mins

4 min AMRAP

2 Rounds

12 Deadlifts (135/95)

9 Hang Power Cleans

6 Push Jerks

Max Calorie Row

rest 4 mins

4 min AMRAP

1 Round

12 Deadlift (155/105)

9 Hang Power Cleans

6 Push Jerks

Max Calorie Row

Option 2 today will be the same workout format but

sub out barbell movements for

12 Russian Swings

9 Push-Ups

6 Alternating V-Ups

WOD:

Option 1:

A. Back Squat

work up to a heavy triple

B. 4 Rounds

400m Run

50 Air Squats

Option 2:

4 Rounds

400m Run

50 Sit-Ups

50 Air Squats

WOD:

Option 1:

“Strict Lynne”

5 rounds

Max Bodyweight Bench Press (scale to 3/4 weight)

Max Strict Pull-Ups

*rest 3 mins between rounds*

Option 2:

5 Rounds

10 DB Renegade Rows (1 Push-Up + 2 Rows)

15 Banded Superman

10 DB Box Step Ups (50/35)(35/20)

15 Toes2Bar

*Men use 20″ box and Women use 20″ box with a set of 45’s*

WOD:

Option 1:

A. 3 Position Power Snatch

work up to a heavy set

B. 3 Rounds

75 Double-Unders (100 DU’s)

50 Air Squats

15 Power Snatches (115/85)(75/55)

Option 2:

50 Hang Power Snatches (45/35)

50 Air Squats

100 Double-Unders/150 Single-Unders

50 Push Press (45/35)

50 Air Squats

100 DU’s/150 SU’s

50 Hang Power Snatches

50 Air Squats

100 DU’s/150 SU’s

WOD:

Teams of 2

200/150 Cal Row

400m Farmer’s Carry (53/35)

200 Synchronized Sit-Ups

400m Farmer’s Carry

150/100 Calorie Bike