Monday, 10/21/19

Posted by CrossFit Martha's Vineyard on October 20, 2019
Posted in: Uncategorized.

Congratulations, Cody and Jenna!! We are all so happy for you two!!

WOD:

Option 1:

18 min AMRAP

30 Double-Unders (60 SU’s)

15 Power Cleans (95/65)

30 Double-Unders

15 Hang Squat Cleans

30 Double-Unders

15 Push Press

30 Double-Unders

15 Reverse Lunges

30 Double-Unders

15 Thrusters

Option 2:

3 Rounds

40 Plate Hops

30 Banded Good Mornings

30 Banded Leg Raises

40 Plate Hops

30 Tricep Extensions

30 Banded Pull Aparts

Thursday, 10/17/19

Posted by CrossFit Martha's Vineyard on October 16, 2019
Posted in: Uncategorized.

I didn’t come here for “easy” I came here for the challenge

WOD:

Option 1:

A. Back Squat

3 sets of 5 reps

B. 12 min AMRAP

15 KB Swings (70/53)(53/35)

30 Sit-Ups

45 Air Squats

Option 2:

EMOM x 20

1st min: Goat #1

2nd min: Goat #2

pick 2-4 goats and rotate through for 20 mins

Wednesday, 10/16/19

Posted by CrossFit Martha's Vineyard on October 15, 2019
Posted in: Uncategorized.

It’s Wednesday, middle of the week, time to relax?! Nope, time to RISE UP!!

WOD:

Option 1:

5 min AMRAP

Buy-in: 50/35 Calorie Bike (scale to 45/30)

12 Deadlifts (185/135)

12 Lateral Burpees

rest 5 mins

5 min AMRAP

Buy-in: 35/25 Calorie Bike (scale to 30/20)

9 Deadlifts (225/155)

9 Lateral Burpees

5 min rest

5 min AMRAP

Buy-in: 25/15 Calorie Bike (scale to 20/10)

6 Deadlifts (275/185)

6 Lateral Burpees

Option 2:

5 Rounds (for 20 mins)

1 min Back Extensions

1 min Skater Walks (video)

1 min DB Bear Crawls (video)

1 min Calorie Row

Tuesday, 10/15/19

Posted by CrossFit Martha's Vineyard on October 14, 2019
Posted in: Uncategorized.

“It is health that is true wealth, not pieces of gold and silver.” – Mahatma Gandhi 

WOD:

Option 1:

21 – 18 – 15 – 12 – 9

Wallballs

Pull-Ups

Calorie Row

*200m Run after every round*

Option 2:

10 Rounds

5 Push-Ups

10 Ring Rows

15 V-Ups

200m Run

Monday, 10/14/19

Posted by CrossFit Martha's Vineyard on October 13, 2019
Posted in: Uncategorized.

Regular Class Schedule, Monday 10/14

” I would prefer even to fail with honor than win by cheating.” Sophocles

 

WOD:

Option 1:

15 min AMRAP

60 Double-Unders

10 Push Jerks (155/105)(105/75)

20/15 Calorie Bike

Option 2:

5 Rounds

15 Box Jumps

15 Seated Arnold Presses (video)

15 Supine Leg Lowerings (video)

Friday, 10/11/19

Posted by CrossFit Martha's Vineyard on October 10, 2019
Posted in: Uncategorized.

“Do or do not, there is no try” -Yoda

WOD:

Option 1:

Open Workout 20.1

10 Rounds

8 Ground to Overhead (95/65)

10 Bar Facing Burpees

time cap: 15 mins

Option 2:

20 min AMRAP

9 “Little Bears” (front rack thruster + back rack thruster = 1 rep)(45/35)

15 GHD Sit-Ups

21/15 Calorie Row