Wednesday, April 20, 2016

Zero Dark Thirty

We are so excited about this great event! Make sure to get your team signed up and registered. All the information can be found under the Event tab on this website and as always if you have any questions please don’t hesitate to ask.

Join your friends at Orchid Island Crossfit for an awesome way to honor our fallen heroes this Memorial Day weekend by participating in the Zero Dark Thirty – 12 Hour WOD.

ALL PROCEEDS WILL GO TO THE VETERANS COUNCIL OF INDIAN RIVER COUNTY.

You will form a team that will perform 12 WOD’s, one on every hour from 7:00 pm to 7:00 am.

Team Size: 5
Cost: $20 per person * Cash or Check (Made payable to VCIRC)

The WOD’s will vary, some will be pure physical exertion, others will test your mind and creativity.

The WOD’s will be designed to allow full participation of all fitness levels, from Basic to RX+.

Team registration will begin on April 1, 2016 and end on May 20, 2016.

Contact Bruce Cady or Jimmy Moran for more details.

Zero Dark Thirty Shirts

Pre-order your Zero Dark Thirty shirts today!!! You do not need to participate in the event to order T-shirts and support The Veterans Council of Indian River County. 100% of the proceeds go to the cause. Here is the link to place your order… https://orchid-island-crossfit-tshirts.herokuapp.com/shirts/1

zero_dark_thirty_tshirt_front zero_dark_thirty_tshirt_back


Warm Up: 10 Junkyard Dog

then 2 rounds

  • 10 Pass Throughs
  • 10 Inch Worms
  • 10 KB Swings
  • :30 Handstand Hold

Strength/Skill:

Every 2 min for 10 min – 3 Pwr Jerk @ mod weight

Every 2 min for 10 min – Work up to a 2 Rep Max Pause Front Squat

WOD: 3RFT

15 Toes to Bar

12 Hang Power Cleans 115/75

9 Bar Facing Burpee

6 Shoulder to OVH 115/75

50 m Sled Push 90/50