CrossFit Martha's Vineyard

Extending the Swag order to Sunday!

Orders are online only so click HERE to get yours!

WOD:

Option 1:
3 Rounds
400m Run
20 Chest2Bar Pull-Ups
10 Power Cleans (185/135)

**At the 20:00 min mark until 32 mins
build to a heavy Power Clean **

Option 2:
5 Rounds
20 KB Deadlifts (70/53)
15 Russian Swings
10 Ring Rows
50 Double-Unders
15/10 Calorie Bike

 Flex in style with our new September Swag, available  HERE
Online orders only, can be shipped to gym or off island
Deadline to order is 9/25

WOD:
Option 1:
30 Hang Power Snatches (75/55)
30 Handstand Push-Ups (Push-Ups)
30 Overhead Squats 
30 Bar Facing Burpees
30 Hang Squat Snatches 

Option 2:
18 min AMRAP
30 Slamballs
15 Push-Ups
30 Slamball Squats
15 Russian Twists (BW, each)
30/21 Calorie Row

 Flex in style with our new September Swag, available  HERE
Online orders only, can be shipped to gym or off island
Deadline to order is 9/25

WOD:

Option 1:
6 Rounds
1000m Bike 
30 second L sit
50' DBL KB Front Rack Walking Lunge

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

 Flex in style with our new September Swag, available  HERE
Online orders only, can be shipped to gym or off island
Deadline to order is 9/25 

WOD:
Option 1:
8 min AMRAP
15 Deadlifts (13595)
12 Box Jump Overs 
9 Push Jerks
-rest 4 mins-
8 min AMRAP
15 Deadlifts (115/85)
12 Box Jump Overs
9 Push Jerks

Option 2:
6 Rounds
21/15 Calorie Row
15/10 Calorie Bike
9 DBL DB Push Press (50's/35's)

Flex in style with our new September Swag, available  HERE
Online orders only, can be shipped to gym or off island
Deadline to order is 9/25 

WOD:

Option 1:

4 Rounds
400m Row
80 Double-Unders
12 DB Hang Squat Cleans (50's/35's)

Option 2:

4 Rounds
40 Lateral Box Step Overs
40 Banded Seated Ski ERGs
40 Russian Swings (62/45)

WOD:
Option 1
10 rounds
10 Toes2bar
10 Burpees
100m Run

Option 2
EMOM x 20
Ankle Touches
Plank Toe Touches
2 Position Bow Squat (:30 at parallel, :30 above)
Bike

WOD:
Option 1:
3 Rounds
12 Thrusters (95/65)
12 Pull-Ups
-800m Run-
3 Rounds
9 Thrusters (115/85)
9 Chest2Bar Pull-Ups
-800m Run-
3 Rounds
6 Thrusters (135/95)
6 Bar Muscle-Ups
-800m Run-

Option 2:
3 Rounds
800m Run
5 Rounds of "Cindy"

"Cindy": 5 pull-ups, 10 push-ups, 15 air squats

Flex in style with our new September Swag, available  HERE
Online orders only, can be shipped to gym or off island
Deadline to order is 9/25 

WOD:
Option 1:
3 Rounds
21 Kipping Handstand Push-Ups
12 Power Snatches (95/65)
-directly into-
3 Rounds
21 Bar Facing Burpees
12 Power Snatches

Option 2:
50-40-30-20-10
Calorie Row
Single DB Push Press (50/35)
Alternating V-Ups

Flex in style with our new September Swag, available  HERE
Online orders only, can be shipped to gym or off island
Deadline to order is 9/25 


WOD:
Option 1:
A. Partner Up
In 20 mins accumulate as many calories on a Bike
Minute 1: Partner 1 on Bike
Minute 2: Partner 2 on Bike

B. Tabata "Midline" (4 Rounds)
Side Plank (right)
Side Plank (left)
Hollow Hold
Front Plank
*tabata: 20 seconds work, 10 seconds rest/rotation*

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

WOD:
Option 1:
5 Rounds
60 Double-Unders
9 Hang Power Cleans (155/105)
1 - 2 - 3 - 4 - 5
Rope Climbs

*rest 1 minute between rounds*
*score is time minus rest (4 mins)*

Option 2:
5 Rounds
5 KB Jump Squats
10 Push-Ups + Plank K2E (each side)
15 Russian Swings
20 Monster Walks (left&right)