The Latest Orchid Island CrossFit News

Monday, June 25th, 2018

A) Warm Up

400m Run

20 Pass Throughs
20 Air Squats
10 Scorpions
10 Iron Cross

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 8
BHN Strict Press @ 50%

C) WOD

5 Min Amrap:

200m Run
7 Deadlifts 185/115

Rest 5:00

5 Min Amrap:
200m Run
7 Deadlifts 205/125

Rest 5:00

5 Min Amrap:
200m Run
7 Deadlifts 225/135

Pick up where you left off on the previous round
Score = total rounds and reps from all 3 amraps

Saturday, June 23rd, 2018

A) Warm Up

Line Drills
*10 Meter Stretch + Jog Back*
Quad Stretch
Knee to Chest
Straight Leg Kick
Side Lunge
Walking Samson
Walking Spiderman

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

Warm Up and Pick Teams

C) WOD

Teams of 3:
30 Min Amrap:

1200m Run
60 Wallballs 20/14
50 Power Cleans 115/75

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