The Latest Orchid Island CrossFit News

Tuesday, Jan. 23rd, 2018

A) Warm Up

200m Run

Line Drills

Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
3 Air Squats + Broad Jump
High Knees
Butt Kickers

B) Strength/Skill

5 x 1
Push Jerk + Jerk @ 60%

*These should be done from a rack


For Time:

50 Abmat Situps
200m Run
40 Abmat Situps
200m Run
30 Abmat Situps
200m Run
20 Abmat Situps
200m Run
10 Abmat Situps

Monday, Jan. 22nd, 2018

A) Warm Up

:30 Seconds
Slow Row
Air Squats

Medium Row
Push-up to Down Dog

Fast Row
Active Spidermans


“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) Strength/Skill

5 x 5
Back Squats @ 60%


“Fight Gone Bad”
3 Rounds
1:00 at each station:

Wall Balls 20/14
Sumo Deadlift High Pulls 75/55
Box Jumps 24/20
Push Press 75/55
Calorie Row

In the classic CrossFit benchmark workout “Fight Gone Bad”,
athletes will spend one minute at each of the five stations with no rest between stations.
Following the row, athletes will have one minute rest before beginning back on the Wall Balls.
Score at the end of the workout is total reps.

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