The Latest Orchid Island CrossFit News

Tuesday, Feb. 20th, 2018

A) Warm Up

200m Run

Line Drills

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

Then

“Modified Barbell Warmup”

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Snatch Grip Stiff Deadlifts
5 Hang Power Snatch

*Empty Barbell

B) Strength/Skill

5 x 2
Power Snatches @ 65%

Then

3 x 2
Tempo Snatch Pulls @ 75%

C) WOD

4 RFT:

15 Power Snatches 75/55
30 Double Unders
200 Meter Run

Monday, Feb. 19th, 2018

Image result for presidents day 2018

A) Warm Up

250m Row

:30 Seconds
Jumping Jacks
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats

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) WOD

For Time:

30 Box Jumps 24/20
30 Chest to Bar Pull-ups
30 Kb Swings 45/35
30 Front Squats 115/75
30 Toes to Bar
30 Push Press 115/75
30 Deadlifts 115/75
30 Wallballs 20/14
30 Burpees
30 Double Unders

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