CrossFit Martha's Vineyard

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

WOD:
Option 1:
A. Deadlift x 5
work up to a heavy set of 5
12 mins
B. 13 min AMRAP
60/48 Calorie Bike
*directly into*
5 Deadlifts (245/165)
15 Sit-Ups
25 DU's (40 SU's)

Option 2:
Cash In: 500m Row
5 Rounds
10 KB Reverse Lunges (70/53)
15 Sit-Ups
20 Russian Swings
Cash-out: 500m Row

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

WOD:

Option 1:

5 Rounds
9 Toes2Bar
15 Wallballs

*directly into*

5 Rounds
9 Power Snatches (75/55)
15 Overhead Squats


Option 2:

5 Rounds
9 Double DB Front Squats
15 V-Ups

*directly into*

5 Rounds
9 DB Thrusters
15 Ring Rows

WOD:
Option 1:
Teams of 3
4 Rounds
4:00 Row for Calories
3:00 Lateral Barbell Burpees
2:00 Deadlifts (225/155)

Option 2:
7 Rounds
25 Sit-Ups
50 Double-Unders
7 Power Cleans (155/105)

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

WOD:
Option 1:
Every 4:00 x 6 
15 Russian Swings (70/53)
50' Walking Lunges (26 in place)
20/15 Calorie Bike 

Option 2:
GOAT
EMOM x 20
pick 2-4 movements and move

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

Thanksgiving Schedule:
Tuesday: Regular Schedule
Wednesday: 5:00am, 6:15am, 8:45am and noon
Thursday: Closed
Friday: 7:30am and Noon only
Saturday: Regular Schedule

Reminder, Noon is the last class of the day!
WOD:
Option 1:
20 min AMRAP
20 Wallballs
20 DB Snatch (50/35)
20 Box Jumps
20 Single Arm DB Push Press
20/15 Calorie Row

Option 2:
3 Rounds
30/20 Calorie Bike
400m Run

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

Thanksgiving Schedule:
Tuesday: Regular Schedule
Wednesday: 5:00am, 6:15am, 8:45am and noon
Thursday: Closed
Friday: 7:30am and Noon only
Saturday: Regular Schedule

WOD:
Option 1:
A. EMOM x 3
Bench Press x 5
Every 1:30 x 3
Bench Press x 3

B. Tabata
Strict Pull-Ups
Bike
Push-Ups
Bike
*8 Full rounds at each movement before moving to the next*

Option 2:
A. EMOM x 3
Deadlift x 5
Every 1:30 x 3
Deadlift x 3

B. 12 min AMRAP
10 DBL DB Curls
20 Shuttle Sprints
10 Push-Ups

Thanksgiving Schedule:
Monday: Regular Schedule
Tuesday: Regular Schedule
Wednesday: 5:00am, 6:15am, 8:45am and noon
Thursday: Closed
Friday: 7:30am and Noon only
Saturday: Regular Schedule

WOD:
Option 1:
A. Hang Squat Clean (12 mins to build)
build to a heavy single

B.10 min AMRAP
30 Double-Unders, 1 Hang Squat Clean 
30 DU's, 2 Hang Squat Cleans
30 DU's, 3 Hang Squat Cleans
...continue building for 10 mins
rx: 135/95, rx +1" 155/105, mod to 65-75% of A

Option 2:
50 - 40 - 30 -20 -10
Sit-Ups
25 - 20 - 15 - 10 - 5
MB Squat Cleans(30/20)
100 - 80 - 60 - 40 - 20 
Double-Unders

*150-120-90-60-30 Single-Unders*

WOD:
Option 1:

Teams of 3

For Time (30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar

Into…

21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (115/85)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (135/95)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (155/105)

Option 2:
Buy-In: 60/45 Calorie Bike  (800m Run)

5 Rounds:
10 Alternating Dumbbell Power Snatches (53/35)
10 Single Dumbbell Box Step-ups (24/20)
100′ Single Dumbbell Farmers Carry

Cash-Out: 60/45 Calorie Bike 

WOD:
Option 1:
Teams of 2
25 min AMRAP
3 Wallballs (20/14)
3 KB Swings (53/35)
3 Calorie Bike
6 Wallballs
6 KB Swings
6 Calorie Bike
...keep adding 3 

Option 2:
Goat Work
EMOM x 20
pick 2-4 movements 

WOD:
Option 1:
A. Every 1:00 x 3 
3 Power Snatches
*directly into*
Every 1:30 x 3
3 Power Snatches 

increase weight every set if possible

B. 5 Rounds
300/250m Row
20 Sit-Ups
5 Power Snatches (115/85)

Option 2:
10 Burpees
20 Slamballs (30/20)
30 Russian Medball Twists 
400m Run
x 5