The Latest Orchid Island CrossFit News

Saturday, Nov. 18th, 2017

A) Warm Up

250m Row

30 second rotations x 2 sets

Jumping Jacks
Active Spidermans
Active Dive Bombers
Active Samson
Air Squats (Nice and slow)

B) Strength/Skill

Take 15 Mins to Find a 1 Rep Max

Full Snatch

C) WOD

Teams of 4:

Fight Gone Bad Style

3 Rounds (Rotating to Each Station, Each Person does each station 3 times)

1:00 Wallballs

1:00 Box Jumps

1:00 Push Press 95/65

1:00 Cal Row

1:00 Rest

*Score is total reps completed

*Relay style, 1 person starts on wallballs then moves to box jumps while the 2nd person starts wallballs etc…

Friday, Nov. 17th, 2017

A) Warm Up

200m Run

Then 2 Rds:

20 Jumping Jacks
10 Air Squats
8 Spidermans (4 each leg)
6 Push Ups

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)

B) Strength/Skill

3 x 2
Jerk Balance @ Med Weight

C) WOD

3 RFT:

10 Front Squats 185/135
20 Chest to Bar Pull Ups
50 Double Unders

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