CrossFit Martha's Vineyard

WOD:
Pick one:
2K Row
or
1 mile run
or 
100 Cal Bike

post wod:
Strict Press
5-5-10-10-10

WOD:
Option 1:
A. Power Snatch
build to a heavy 1 rep

B. For time:
2 Rounds
8 Power Snatches (135/95)
8 Bar Facing Burpees
2 Rounds
8 Power Snatches (115/85)
8 Bar Facing Burpees
2 Rounds
8 Power Snatches (115/75)
8 Bar Facing Burpees

Option 2:
For time:
3 Rounds
40 Plank K2E's
20 Single DB Hang Clean and Press (50/35)
4 Rounds
15 Plate Sit-Ups 
15 DB Goblet Squat
5 Rounds
10 DB Power Snatches 
50 Russian Twists

WOD:
Option 1:
Teams of 3
150/100 Calorie Bike
70 Push Jerks (115/85)
150/100 Calorie Bike
50 Push Jerks (135/95)
150/100 Calorie Bike
30 Push Jerks (155/105)

Option 2:
4 Rounds
20 Incline Bench DB Rows
400/300m Row
15 DB Bench
400/300m Row
10 DB Hang Clean&Jerks

9:00am WOD only today

WOD:
Option 1:
A. Every 1:30 x 5
5 Deadlifts

B. 5 Rounds
100m Farmer's Carry (50/35's)
30 Sit-Ups
10 Deadlifts (225/155)

Option 2:
A, 5 Rounds
:10 Hollow Hold
:20 Alternating V-Ups
:30 Max Calorie Bike
:30 Rest

B. 5 Rounds
100m Farmer's Carry
30 Sit-Ups
20 Single KB Deadlift

Thanksgiving Schedule:
Thursday: 8:30am MURPH
Friday: 9am class only
Saturday: Regular Schedule (9:15am)

WOD:
"Murph"

1 mile run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile run

*partition as desired*
*mod to 1/2 Murph*

Thanksgiving Schedule:
Wednesday: 5am, 6am, 9am, noon - no evening classes
Thursday: 8:30am MURPH
Friday: 9am class only
Saturday: Regular Schedule (9am)

WOD:

Option 1:
Teams of 2
3 Rounds
250m Row + 3 Power Cleans (155/105)
500m Row + 5 Power Cleans
750m Row + 7 Power Cleans

*partner 1 does 250m row + 3 Power Cleans 
then partner 2 does 250m Row + 3 Power Cleans...

Option 2:
GOAT
EMOM X 20
pick 2-4 movements and cycle thru emom

Thanksgiving Schedule:
Wednesday: 5am, 6am, 9am, noon - no evening classes
Thursday: 8:30am MURPH
Friday: 9am class only
Saturday: Regular Schedule (9am)

WOD:
Option 1:
A. 4 Sets of 10 Strict Press
1 set of 10+ Strict Press

B. 27 - 21 - 15 - 9
Box Jump Overs 
Thrusters (95/65)

Option 2:
10 Rounds
10 Slamballs
10 Wallballs
10/7 Calorie Bike

Thanksgiving Schedule:
Wednesday: 5am, 6am, 9am, noon - no evening classes
Thursday: 8:30am MURPH
Friday: 9am class only
Saturday: Regular Schedule (9am)

WOD:
Option 1:
5 rounds of:
3 min AMRAP 
4 Devil's Press (50's/35's)
6 Toes2Bar
24 Double-Unders (40 SU's)
*rest 1 min between amraps*

Option 2:
3 min AMRAP x 5
8 Floor2Bar Touches
8 MB Knee-Ups
8 Shuttle Sprints

WOD:
Option 1:
Teams of 3
3 Rounds
1000m Run (together)
30 Bar Muscle-ups (Burpee C2B Pull-ups)
50 Hang Power Cleans (155/105)

Option 2:
Every 4:00 x 6
30/21 Calorie Bike
10 Strict Press (75/55)
20 Front Rack Reverse Lunges (75/55)
in remaining time
RD 1-2: Max Plank Hold
RD 3-4: Max Hollow Body Hold
RD 5-6: Max L-Sit Hold

WOD:
Option 1:
A. 1 rep Max Weighted Ring Dip

or 

Max L-Sit Hold

B. 13 min AMRAP
3 Ring Dips
30 Double-Unders
3 DB Snatch
3 Ring Dips
30 Double-Unders
6 DB Snatches
3 Ring Dips
30 Double-Unders
9 DB Snatches
...keep adding 3 reps of DB Snatch

Option 2:
4 Rounds
20 Push-Ups
30 Russian Swings (70/53)
60 Double-Unders (90 SU's/Banded Hops)