CrossFit Martha's Vineyard

Regular Schedule Monday, Martin Luther King Day.

 WOD:
 "Drive out Darkness"
 50 Box Jumps
 25 Pull-Ups
 50 Walking Lunges
 25 Toes2Bar
 50 KB Swings
 25 Burpees
 50 Wallballs
 
B. "The Selma Row"
 54 miles aka 86,400 meters on the Rower
 This will be completed as a gym

 You can accumulate meters before or/and after class
 If we have 30-40 people participate we would all need to complete 2,100-2,880 meters
 This could be tackled as 1,000-ish before and then after class.
 Think we can hit 86,400???

 The Selma to Montgomery marches were three protest marches, held in 1965, along the 54-mile (87 km) highway from Selma, Alabama, to the state capital of Montgomery. 

Please be sure to fill out the health attestation (HERE) before attending class

WOD:
Option 1:

Teams of 2
20 min AMRAP
5 Hang Power Snatches 95/65
10 Jumping Lunges
15/10 Calorie Bike

(Partners Complete Full Rounds Before Switching)

Option 2:
Tabata Hollow Hold
-Right Into-
1:00 Max Shoulder Taps
-Rest 1 minute-
Tabata Sit-ups

Please be sure to fill out the health attestation (HERE) before attending class

WOD:

Option 1:
20 min AMRAP
21 KB Swings
15 SB Squats (30/20)
9 Slamballs
200m Run

Option 2:
20 min AMRAP
Buy-in 50/35 Calorie Bike
21 Plate Ground2Overhead (45/25)
15 Plate Squats (on back or at chest)
9 Plate Sit-Ups

Please be sure to fill out the health attestation (HERE) before attending class

WOD:
Option 1"
5 min AMRAP
21 Double-Unders 
9 Burpees
-rest 1 min-
5 min AMRAP
Max Meter Row
-rest 1 min-
5 min AMRAP
21 Double-Unders
9 Burpees


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

Please be sure to fill out the health attestation (HERE) before attending class

WOD:

Option 1:
A. EMOM x 5
3 Position Clean
+ 1 Push Jerk

*use workout weight*
*3 position clean is a power clean from the floor, from the knees and from the hip*

B. 30 - 20 - 10
Power Clean (95/65)
Front Squat
Push Jerk

Option 2:
Dumbbell "DT"
5 Rounds
12 DB Deadlifts (50/35)
9 DB Hang Power Clean
6 DB Push Jerks

Please be sure to fill out the health attestation (HERE) before attending class

WOD:
Option 1:
For Time:
800m Run
42/30 Calorie Bike
80 Sit-Ups
200m Plate Run (45/25)
80 Plate Hops
42/30 Calorie Bike
800m Run

Option 2:
3 Rounds
40 Sit-Ups
30 Sandbag Bent over Rows
200m Run
40 V-Ups
30 Sandbag Squats
200m Run

Please be sure to fill out the health attestation (HERE) before attending class

WOD:
Option 1:
Every 4:00 x 5
27 Air Squats
21/15 Calorie Row
15 Hand Release Push-Ups
9 Deadlifts (185/135)

Option 2:
"Diane"
21-15-9
Deadlifts (225/155)
Handstand Push-ups (DB Seated Press)

Please be sure to fill out the health attestation (HERE) before attending class

WOD:
Option 1:
4 Rounds
400m Run
3 Rounds
5 Power Cleans (135/95)
5 Burpees

Option 2:
:20 - :40 - :60 - :40 - :20
Front Plank
Left Plank
Right Plank
Superman
*200m Run after every set*

Please be sure to fill out the health attestation (HERE) before attending class

WOD:
Option 1
A. EMOM x 3
3 Overhead Squats @ working weight for B

B. 12 min AMRAP
7 Power Snatches (95/65)
7 Overhead Squats
7/10 Calorie Bike (F/M)

Option 2:
"Jackie"
1000m Row
50 Thrusters (45/35)
30 Pull-Ups

Please be sure to fill out the health attestation (HERE) before attending class

WOD:
 Option 1:
5 Rounds
20 Russian KB Swings (70/53)
35 Sit-Ups
500/400m Row (28/20 cal Bike)

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