CrossFit Martha's Vineyard

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

WOD:
Option 1:
30 20 - 10 
Calorie Row
Alternating DB Step Ups (50/35)
10 - 20 - 30 
Alternating DB Snatch
Wallballs 

*1 DB on step up and snatch*

Option 2:
30 - 20 - 10 
Shuttle Sprints
DB Goblet Squat (40/25)
10 - 20 - 30 
Single Arm DB Clean & Strict Press (40/25)
DB Plank Pull through

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

WOD:
Option 1:
Every 4:00 x 5 
25 Sit-Ups
15 Slamballs (30/20)
5 Push Press (build)

Option 2:
Every 4:00 x 5
25 Sit-Ups
20 Banded Good Mornings (black)
7 Bench Presses (@75-80% of 1RM)

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

WOD:
Option 1:
A. Front Squat x 3

B. 15 min AMRAP
60 DU's (90 SU's)
30/21 Calorie Bike
15 Front Squats (155/105)

Option 2:
For Time
70/50 Calorie Bike
400m Farmer's Carry (50/35)
150 Sledge Strikes 
400m SandBag Run (50/35, modify to 600m bodyweight run)
50 Heavy Bag Squats (100/75, 75/50)

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

WOD:
Option 1:
4 min AMRAP
27/21 Calorie Row
27 Burpees
27 Chest2Bar
rest 4 mins
4 min AMRAP
21/15 Calorie Row
21 Burpees
21 Toes2Bar
rest 4 mins
4 min AMRAP
15/9 Calorie Row
15 Burpees
15 Pull-Ups

Option 2:
4 Rounds
24 Lat Pull downs 
24 Seated Single Arm DB Curl 
24 Plank K2E's
24 Scissor Kicks 
24/17 Calorie Bike

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

WOD:
Option 1
A. Overhead Squat x 1
or 6 sets of 5 moderate reps

B. 12 min AMRAP
6 Power Snatches (95/65)
9 Overhead Squats
12 Box Jumps

Option 2:
A. 5 - 4 - 3 - 2 - 1
Turkis Get-Ups
*start light, work up to a challenging single on each side*

B. For Time:
3 Single Arm Devils Press w/ Step Up 
200m Run
6 Single Arm Devils Step
200m Run
9 Single Arm Devils Step
200m Run
12 Single Arm Devils Step
200m Run

*1 devils press + step up on each side = 1*
*40/25, db in front rack for step up 20/18" use a 45lb plate*

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

WOD:
Teams of 3
30 min AMRAP
60 Calorie Row
50 Pull-Ups
40 Power Cleans
30 Thrusters

Round 1 - 95/65
Round 2 - 115/85
Round 3 - 135/95
Round 4 155/105
Round 5 - 175/115

Option 2:
75/55 calorie Bike
150' Walking Lunge
75 Sit-Ups
150' Walking Lunge
75/55 Calorie Bike

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

WOD:
Option 1:
Teams of 2
30 min AMRAP
5 Burpee Box Jumps
10 Slamballs
15 Synchronized Air Squats 

*Athlete 1 does 5 bbj's and 10 Slamballs then both do 15 squats together then athlete 2 does 5 bbj's and 10 slamballs then they both do 15 squats..*

Option 2:
3 Rounds
1:00 Plank
20 Alternating V-Ups
1:00 Wall Sit
20 Squats
1:00 Hanging Tuck hold
20 Hanging Alternate Leg Raises (video)

Wholesale cost for RPM ropes is $49 + tax (usually 65)
Here are the color options:

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

Couple Announcements:

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

WOD:
Option 1 :
16 min AMRAP
21/15 Calorie Bike
12 KB Swings (70/53)
2 Rope Climbs (sub 6 rope pulls)

*masks will be required during rope climbs*

Option 2:
Cash-in: 1k Row
2 Rounds
75 Bench Leg Lifts (video)
50 DB Bench Press (35/25)
25 Bench Y-T-A Raises (video)

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

Couple Announcements:

Today, 9/16, we celebrate 7 years at our 114 Cook Road location! Should we celebrate by doing 7 mins of burpees?!?!?!

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

WOD:
Option 1:
5 min AMRAP
Buy-in: 700m Row
7 Squat Cleans (95/65)
25 Double-Unders
rest 5 mins
5 min AMRAP
Buy-in: 500m Row
5 Squat Cleans (115/85)
25 Double-Unders
rest 5 mins
5 min AMRAP
Buy-in:300m Row
3 Squat Cleans (135/95)
25 Double-Unders

Option 2:
5 MB Squat Lunges (30/20)
50m Farmer's Carry (50/35)
10 MB Squat Lunges
100m Farmer's Carry
15 MB Squat Lunges
150m Farmer's Carry
20 MB Squat Lunges
200m Farmer's Carry
25 MB Squat Lunges
250m Farmer's Carry
30 MB Squat Lunges
300m Farmer's Carry

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

Couple Announcements:

Starting this week (9/7) we will be merging the 8:30am and 9:45am to a 8:45am class.

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

WOD:
Option 1:
A. 5 Sets
1 Push Press
2 Push Jerks

B. 21 - 15 - 9
Push Jerks (135/95)(115/85)
Lateral Bar Burpees

Option 2:
3 Rounds
10 Strict Press (65/45)(45/35)
10 Good Mornings
200m Run
20 Push Press
20 Sumo Deadlift High Pull
400m Run