CrossFit Martha's Vineyard

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

WOD:
Option 1:
Every 4:00 x 5
25/20 Calorie Assault Bike
50 Double-Unders (75 SU's)
5 Deadlifts 
*build in DL weight every set*

Option 2:
20 min AMRAP (1 DB for all movements)
16 DB Bridges (50/35)
16 DB Floor Press (total)
16 DB Step Ups
23/16 Calorie Row

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

WOD:
Option 1:
3 Rounds
21/15 Calorie Row
15 C2B Pull-Ups
-directly into-
3 Rounds
21 KB Swings (53/35)
15 Thrusters (95/65)

Option 2:
4 Rounds
20 Banded Pull Aparts (Palms Up)
20 Banded Curls
200m Farmer's Carry
20 KB Swings
20 KB Squats
200m Run

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

WOD:
Option 1:
A. Single Arm DB Strict Press
5 sets of 8 each side

B. 3 Rounds
400m Run
21 Burpees

Option 2:
A. 5 min Max Push-ups
*10 V-Ups every minute on the minute starting at 0:00*

B. 3 Rounds
1:00 Plank
1:00 Alternating Plat Hops (45/35)
1:00 OH Plate Hold
1:00 Squat Hold

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

WOD:
Option 1:
A. Work up to a challenging set of:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

B. 10 min AMRAP
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches (115/85)(95/65)

Option 2:
24 min AMRAP
30 Slamballs (30/20)
30 Scissor Kicks
15/10 Calorie Bike
30 MB Reverse Lunges (30/20)
30 MB Sit-Ups 
15/10 Calorie Bike

All members are required to sign-up for a class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

WOD:
Option 1:
Teams of 3 (30 min cap)
60 Clean & Jerks (135/95)
400m Team Run
45 Toes2bar
400m Team Run
100 Lateral Burpees
400m Team Run
45 Toes2Bar
400m Run
60 Clean & Jerks (135/95)

Option 2:
A. EMOM x 10
Clean & Jerk x 1
start at 50-55% and build

B. 5 Rounds
3 Clean & Jerks (65-70% of A)
7 Lateral Burpees
200m Run

All members are required to sign-up for a class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

WOD:
Option 1:
A. Every 5:00 x 4
20 Single Arm DB Snatches (50/35)
40 Air Squats
20/15 Calorie Row


Option 2:
20 min AMRAP
25 Muscle Snatches (45/35)
25 Back Squats
25 Bench Press
25 Front Squats
25/18 Calorie Bike

All members are required to sign-up for a class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

WOD:
Option 1:
A. Weighted Strict Pull-Up
work up to a heavy single 

B. 4 Rounds
10 Strict Pull-Ups
200m Run
30 Sit-Ups
200m Sandbag Run (50/35)

Option 2:
A. 4 Rounds
200m Run
20 Bent over Banded Rows
200m Run
20 Single Arm Lat Pulldowns

B. 3 Rounds
25 Banded Sit-Ups
25 Banded Tuck Ups

All members are required to sign-up for a class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

WOD:
Option 1:
Teams of 3
7 min AMRAP
50 Bench Press (115/75)
50 Bench Press (135/95)
Max Bench Press (155/105)

Rest 3 Minutes

7 min AMRAP 
50 Front Squats (135/95)
50 Front Squats (155/105) 
Max Front Squats (175/125)

Rest 3 Minutes

7 min AMRAP
50 Deadlifts (185/135)
50 Deadlifts (225/155) 
Max Deadlifts (275/185)


Option 2:
4 rounds
1 min KB Taters (53/35)
1 min Strict DB Press (30/20)
1 min Burpee
1 min Calorie Row
1 min Rest

All members are required to sign-up for a class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

WOD:
Option 1:
75/50 Calorie Bike
125 Double-Unders
2k Row
125 Double-unders
75/50 Calorie Bike


Scale to:
55/40 Calorie Bike
75 DU/150 SIngle-Unders
1500m Row
75 DU/150 SU
55/40 Calorie Bike


Option 2:
5 Rounds
20 Mountain Climbers
40 Lateral Hops
20 Scissor Kicks (each)
4 Turkish Get-ups (each)(30/20)


After Party:
400m Farmers Carry (choose your poison)

All members are required to sign-up for a class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

We can fit 8 people under the tent. This means the cap for class is 8 (which is only enforced on rain days) but we will take 11 on dry days aka the 1st THREE on the waitlist!

WOD:
Option 1:
3 Rounds
400m Run
12 Burpee Box Jumps
15 Thrusters (95/65)


Option 2:
17 min AMRAP
200m Run
8 Push-ups
12 Jump Squats
16 Step Ups (24/20)