CrossFit Martha's Vineyard

WOD:
Option 1:
AMRAP 10:
1 Mile Run
Max Clean and Jerks (135/95)

[Rest 3 Minutes]

AMRAP 7:
800 Meter Run
Max Power Snatches (115/85)

[Rest 3 Minutes]

AMRAP 4:
400 Meter Run
Max Thrusters (95/65)

*Score is total reps completed.
*modify run to 1000m Run, 600m run, 400m run*

Option 2:
5 Rounds
25/18 Calorie Bike
30 Reverse Lunges
20 V-Ups

WOD:
Option 1:
For Time:
27 Deadlifts (135/95)
27 Toes to Bar
27/21 Calorie Row
21 Deadlifts
21 Toes to Bar
27/21 Calorie Row
15 Deadlifts
15 Toes to Bar
27/21 Calorie Row
9 Deadlifts
9 Toes to Bar
27/21 Calorie Row

Toes2Bar Mod: 40-30-20-10 Alternating V-Ups

Option 2:
3 Rounds
30 Bent Over Barbell Rows (95/65)
30 Side Crunches
30 Kneeling DB Presses (video)(chose your poison)
30/21 Calorie Bike

WOD:
Option 1:
12 min AMRAP
2 Burpee Box Jumps (30/24)
25ft Handstand Walk
4 Burpee Box Jumps 
25ft Handstand Walk

*continue adding 2 Burpee Box Jumps to every round*

*Handstand mods: Decrease distance, 40ft Bear Crawl, 15 sec HS Hold, 2 Wall Walks, 40ft DB OH Carry*

After Party:
5 mins to make 3 attempts at a Max Height Box Jump

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

WOD:
Option 1:
50 Wallballs
800m Run
50 Alternating DB Snatches (50/35)
800m Run
50 Alternating DB Snatches (50/35)
800m Run
50 Wallballs

Option 2:
EMOM x 25
1st min: GHD Sit-Ups
2nd min: Seated Banded Ski Ergs
3rd min: Speed Ladder
4th min: Sandbag Squats
5th min: Chest Fly's

WOD:
Option 1:
5 min AMRAP
3 Rounds
15 Pull-Ups
9 Clean & Jerks (95/65)
Time remaining: Max Calorie Bike
-rest 5 mins-
5 min AMRAP
2 Rounds
12 Chest2Bar Pull-ups
9 Clean & Jerks (135/95)
Time Remaining: Max Calorie Bike
-rest 5 mins-
5 min AMRAP
1 Round
9 Bar Muscle-Ups
9 Clean & Jerks (165/115)
Time Remaining: Max Calorie Bike

Modify Gymnastic movements to:
15 Ring Rows -> 12 Pull-Ups -> 9 Chest2Bar Pull-Ups
or
15 Ring Rows -> 12 Jumping Pull-Ups -> 9 Banded Strict Pull-Ups

Option 2:
20 min AMRAP
10 Burpees
8 DBL DB Deadlifts
6 DBL DB Hang Power Cleans
4 DBL DB Jerks (50/35)
200m Run

WOD:
Option 1:
15 min AMRAP
100 Double-Unders (150 SU’s)
75 Air Squats
500/450m Row

Option 2:
3 Rounds 
80 Alternating Plate Hops
60 Monster Walks 
40 Sit-Ups
20/15 Calorie Bike

WOD:

Option 1:
With a Partner!
25 min AMRAP
30/24 Calorie Row
30 Push Jerks
30 C2B Pull-Ups
30 Lateral ERG Burpees

*increase Jerk load every round*
*round 1 105/75, 115/85, 135/95, 155/105*

Option 2:
4 Rounds
12/9 Calorie Bike
15 Ring Dips (mod to band,box, or push-ups)
21 Russian Swings
200m Goblet Carry (hold kb at chest height for 200m)

WOD:
Option 1:
3 Rounds
400m Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans (115/85)

Option 2:
7 Rounds
200m Run
7 Burpee Slamballs
14 MB Squats

Reminder: We have a Tuesday and Thursday 7:15am class now!
Also open gym Monday-Thursday 4:15am-7:45pm

WOD:
Option 1:
10 Muscle-Ups, 50 Sit-Ups, 25 Handstand Push-Ups
8 Muscle-Ups, 40 Sit-Ups, 20 Handstand Push-Ups
6 Muscle-Ups, 30 Sit-ups, 15 Handstand Push-Ups
4 Muscle-Ups, 20 Sit-Ups, 10 Handstand Push-Ups

*modify muscle-up to burpee jumping pull-up and hspu with db strict press*

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

WOD
Option 1:
18 min AMRAP
Buy-in: 2000/1800m Row
Max rounds with remaining time
2 Power Snatches (115/85)
4 Overhead Squats
9 Box Jump Overs

Option 2:
4 Rounds
20 DB Snatch (50/35)
20 DB Step Ups
20 DB Single Arm Bench Press (total)
20/15 Calorie Bike