The Latest Orchid Island CrossFit News

Wednesday, May 23rd, 2018

A) Warm Up

400m Run

Then

Line Drills

Quad Stretch
Knee to Chest
Soldier Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
High Knees
Butt Kickers

B) Strength/Skill

5 x 5
Bench Press @ 75%

C) WOD

18 Min Amrap:

200m Run
15 Wallballs 20/14
12 Alternating Dumbbell Snatches 50/35
9 Toes to Bar

Tuesday, May 22nd, 2018

A) Warm Up

:30 Seconds
Easy Row
Active Spidermans

Medium Row
Push-up to Down Dog

Faster Row
Active Samson

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

Front Squats
1 x 2 @ 65%
1 x 2 @ 70%
1 x 2 @ 75%
1 x 2 @ 80%
1 x 2 @ 85%

Then

3 x 2
Push Press @ 55%

C) WOD

For Time:

50/35 Calorie Row
40 Kettlebell Swings 45/35
30 Push Press 115/75
40 Kettlebell Swings 45/35
50/35 Calorie Row

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