CrossFit Martha's Vineyard

WOD:
Option 1:
3 Rounds (30 min cap)
Teams of 2
1000m Run 
20 Burpee Pull-Ups
100 Air Squats

*run together, split burpee pull-ups, synchronize air squats*

Option 2:
4 Rounds
500/400m Row
25 Ring Rows
50 air Squats
25 Push-Ups

WOD:
Option 1:
A. Clean & Jerk x 1

B. Open Workout 13.4
7 min AMRAP
3 Clean & Jerks (135/95)(95/65)
3 Toes2Bar
6 Clean & Jerks
6 Toes2Bar
9 Clean & Jerks
9 Toes2Bar
..keep adding 3 reps

Option 2:
20 min AMRAP
3 DB Clean & Jerks (1 DB, 3 each side)
10 Sit-Ups
6 DB Clean & Jerks
15 Sit-Ups
9 DB Clean & Jerks
20 Sit-Ups
...keep adding 3 DB Clean & Jerks 
and 5 Sit-Ups every round

WOD:
Option 1:
"Young, Dumb, and Broke"
For Time:
25 - 20 - 15 - 10 - 5 DB Bench Press
50 - 40 - 30 - 20 - 10 DB Reverse Lunge
100 - 80 - 60 - 40 - 20 Double-Unders

Option 2:
EMOM x 25
GOAT

WOD:
Option 1:
"Cranky Christine"
3 Rounds (25 min cap)
700/600m Row
12 Deadlifts (225/155)
21 Burpee Box Jumps

*rest 3 mins between rounds*
*score is total time including rest*

Option 2:
25 min AMRAP
20/15 Calorie Bike
400m Run
20 DB Plank Rows
40 Drop-Ins (total)

WOD:
Option 1:
"Bloody Mary"
20 min AMRAP
5 Handstand Push-Ups (5 Push Press)
10 Single Leg Squats (10 Front Rack Reverse Lunges)
15 Pull-Ups 

*Every 4:00, starting at 0:00: 15 Hang Power Snatches (75/55, 45/35)

Option 2:
20 min AMRAP
20 Banded Side Bends
20 Single DB Strict Press (10 each side)
20 Reverse Lunges
20 Alternating V-Ups
20 Floor2Bar Touches

WOD:
Option 1:
A. Overhead Squat x 1

B. For time:
20 Power Cleans 
20 Bench Press
20 Overhead Squats 

time cap: 10 mins 
barbell 155/105

Option 2:
Every 3:00 x 8
20 Half Swings
15 Air Squats
10 pushups
5 Chin-ups
max cal bike 

WOD:
Option 1:
A. Power Snatch x 1

B. 2 Rounds
8 Power Snatches (115/85)
8 Bar Facing Burpees
2 Rounds
8 Power Snatches (95/65)
8 Bar Facing Burpees
2 Rounds
8 Power Snatches (75/55)
8 Bar Facing Burpees

Option 2:
5 Rounds
10 Mountain Climbers
20 Reverse Lunges
30 Sit-Ups
20 Push-Ups
10 Floor2Bar Touches

Thanksgiving Schedule:
Wednesday: 6am, 9am, and noon - no evening classes
Thursday: 10:00am MURPH
Friday: 10:00am class only
Saturday: Regular Schedule (9:15am

WOD:
Option 1:
A. Push Press

B. Open wod 12.4
12 min AMRAP
150 Wallballs
90 Double Unders
30 Muscle-Ups

*mod to burpee pull-ups*

Option 2:
5 Rounds
25 Half Swings
25 Plate Hops
25 Goblet Squats
25 Banded Curls

Thanksgiving Schedule:
Wednesday: 6am, 9am, and noon - no evening classes
Thursday: 10:00am MURPH
Friday: 10:00am 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 reps as desired*

*mod to team Murph or 1/2 Murph*

Thanksgiving Schedule:
Wednesday: 6am, 9am, and noon - no evening classes
Thursday: 10:00am MURPH
Friday: 10:00am class only
Saturday: Regular Schedule (9:15am)

WOD:
Option 1:
"Sick Joke"
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Deadlifts (225/155)
Handstand Push-Ups
*after every round 30' HS Walk*
*mod to 60' Walking Lunge*

Option 2:
25 min AMRAP
10 Elevated Split Squats (each)
15 Seated Strict Press
20 Alternating Banded Supermans
25 Sit-Ups