CrossFit Martha's Vineyard

WOD:

Option 1:

A. 3 Position Power Snatch (video)

work up to a heavy set

B. 12 min AMRAP

12 Lateral Bar Burpees

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

6 Bar Muscle-Ups (pull-ups)

Option 2:

20 min AMRAP

20 Hang Power Snatches (45/35)

20 Barbell Box Step Ups

20 Barbell Sit-Ups

20/15 Calorie Bike

WOD:

A. Front or Back Squat

3 Sets of 5 reps

B. For time:

100 Double-Unders, 50 Sit-Ups, 200m Run

80 Double-Unders, 40 Sit-Ups, 200m Run

60 Double-Unders, 30 Sit-Ups, 200m Run

40 Double-Unders, 20 Sit-Ups, 200m Run

20 Double-Unders, 10 Sit-Ups, 200m Run

*modify to 50-40-30-20-10 reps DUBs or sub Penguins or 2x Single-Unders *

*18/12 cal Row or 15/10 Calorie Bike*

*Sub for non jumpers is 50-40-30-20-10 Banded Ski Erg*

WOD:

Option 1:

18 min AMRAP

18/12 Calorie Row or 15/10 Calorie Bike

15 Wallballs

12 DB Snatches (50/35)

9 Toes2Bar

Option 2:

18 min AMRAP

20 Russian Swings (53/35)

16 KB Reverse Lunges

12 Scissor Kicks

8 Russian KB Twists

Tuesday and Thursday Open gym is 10-12pm

KidFit runs every Tuesday & Thursday @ 8am

We added our summer 8am class every M,W,F

WOD:

Option 1:

2k Row

Option 2:

EMOM x 15

1st min: 15-25 Crossover Symmetry Lat Pull downs

2nd min: 8-18 Calorie Bike

3rd min: 20-30 Leg Lift Extensions

After-Party: 10 mins Skill Work

Tuesday and Thursday Open gym is 10-12pm

KidFit runs every Tuesday & Thursday @ 8am

We added our summer 8am class every M,W,F

WOD:

Option 1:

5 min AMRAP

600m Run

1 Round of “Cindy”

Max Clean & Jerks (135/95)

rest 5 mins

5 min AMRAP

400m Run

2 Rounds of “Cindy”

Max Clean & Jerks (155/105)

rest 5 mins

5 min AMRAP

200m Run

3 Rounds of “Cindy”

Max Clean & Jerks (185/125)

“Cindy” – 5 Pull-Ups, 10 Push-Ups, 15 Squats

Option 2: For time:

400m Run

3 Rounds

10 Push-Ups

8 Monster Walks

10 Banded Supermans

400m Run

3 Rounds

10 Ring Rows

8 Monster Walks

10 DB Push Press

400m Run

3 Rounds

5 Strict Pull-Ups (sub Low Bar Strict Pull-ups)

8 Monster Walks

15 Banded Squats

Tuesday and Thursday Open gym is 10-12pm

KidFit runs every Tuesday & Thursday @ 8am

We added our summer 8am class every M,W,F

WOD:

Option 1:

A. Pausing Overhead Squat

Build to a challenging set of 2

B. “Nancy”

5 Rounds

400m Run

15 Overhead Squats (95/65)

Option 2:

A. Pausing Back Squat

Build to a challenging set of 2

B. 5 Rounds

400m Run

15 Thrusters (75/55)

WOD:

Option 1:

5 Rounds

500m Row

10 Sandbag Cleans

16 Sandbag Reverse Lunges

24 Sit-Ups

Option 2:

2 Rounds

50 Bent Over Barbell Rows (45/35)

50 Back Squats

50 Bench Press

100 Double-Unders/100 Single-Unders

50 Mt. Climbers

50 Tuck Crunches

50 Russian Twists

50/35 Calorie Bike