CrossFit Martha's Vineyard

WOD:
Option 1:
"Middle Ground"
Teams of 3
80/65 Calorie Bike
15 Rope Climbs
90 Box Jump Overs
150 DB Snatches
90 Box Jump Overs
15 Rope Climbs
80/65 Calorie Bike

Option 2:
5 Rounds
30 Drop-ins
30 Banded Side Bends
30 Air Chair Pull Aparts (palms up)
3 Prowler Pushes
300m Row (200m Run)

WOD:
Option 1:
A. Squat Clean x 3

B."Clean Plate Club"
5 Rounds
10 - 8 - 6 - 4 - 2 Squat Cleans (155/105)
20/15 Calorie Row
10 Toes2Bar

Mods: 12 - 10 - 8 - 6 - 4 Front Squats
15 MB Sit-Ups

Option 2:
25 min AMRAP
30 MB Sit-Ups
20 Air Squats
10 cal Bike
*Every 5:00, 100m Farmer's Carry*

WOD:
Option 1:
"Impersonator"
30 min AMRAP
200m Run
1 Round of "Nate"

"Nate"
2 Muscle Ups (Burpee Pull-Ups)
4 Handstand Push-Ups
8 KB Swings (70/53)

Option 2:
EMOM x 30 
GOAT

WOD:

Option 1:
A. Split Jerk x 3

B. "Five and Dime"
10 Rounds
7 Bar Facing Burpees
5 Push Jerks (115/85)
30 Double-Unders

Option 2:
6 Rounds
20 DB Bench Press 
20 Alternating Plate Hops (l/r=1)
20 DB Shoulder2Overhead
20 Scissor Kicks
20/15 Calorie Row

WOD:
Option 1 & 2
"Gut Reaction"
3 min AMRAP x 5 
30 Sit-Ups
15 Deadlifts (185/135)
Max Calorie Bike
*rest 3 mins btw rounds*

Mods: Anchored Sit-Ups
DB Deadlifts, 30 KB Swings
Row, Shuttle Runs

8:30am and 10:00am WOD times only

WOD:
Hero wod 
“Murph”
1 mile run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile run

*partition as needed*
modify to half reps, 3/4 reps,
or even team up!

 

Monday, Memorial Day Murph heats at 8:30 and 10am - come join us!

WOD:
Option 1:
A. Power Snatch x 3

B. 1 mile time trial

mods: 2k row, 100 Calorie Bike

Option 2:
30 min AMRAP
20 Bent over Rows (45/35)
20 Shoulder2Overhead
20 Back Squats
20 Calorie Machine
20 Alternating V-Ups
20 Ankle Touches

Monday, Memorial Day we will have an 8:30am and 10:00am Murph heat. Come join us!

WOD:
Option 1:
"Core Values"
5 Rounds
15/12 Calorie Bike
12 Toes2Bar
9 DB Push Press
60' Front Rack Lunges (50's/35's)

Option 2:
EMOM x 25
GOAT

WOD:
Option 1&2:
A. Bench Press x 10

B. "Doubtfire"
2 Rounds 
125 Double-Unders 
750/600m Row
50 Wallballs

Mods:
185 SU's, Plate Hops, 90 sec Practice
600m Run, 40/30 Calorie Bike
Goblet Squats, Goblet Thrusters, 75 Air Squats

WOD:
Option 1&2:
"Here and There"
800 - 600 - 400m Run
40 - 30 - 20 Deadlifts (135/95)
20 - 15 - 10 Handstand Push-Ups

Mods: 
Row 1000 - 750 - 500m
Bike 45 - 35 - 25
Sub DB Deadlifts, KB Deadlifts
Banded Good Mornings, Alternating Lunges
DB Push Press, Push-Ups, Dips, DB Floor Press