The Latest Orchid Island CrossFit News

Monday, Jan. 22nd, 2018

A) Warm Up

:30 Seconds
Slow Row
Air Squats

Medium Row
Push-up to Down Dog

Fast Row
Active Spidermans

Then

“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%

C) WOD

“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
Rest

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.

Saturday, Jan. 20th, 2018

A) Warm Up

250m Row

:30 Stations

Active Spidermans
Air Squats
Active Samson
Push-up to Down Dog

B) Strength/Skill

Pick Teams and Warm Up Movements

C) WOD

25 Min Amrap:

Teams of 3 “Relay Style”

10 Hang Power Cleans 95/65
10 S2OH 95/65
15 Lateral Bar Hops
200m Row

Athlete 1 goes until he or she finshes the row then athlete 2 goes and so on.

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