Entries by Orchid Island CrossFit

Monday, Oct. 23rd, 2017

  A) Warm Up 200m Run :30 Samson 20 Pass Throughs 10 Scorpions B) Strength/Skill 5 x 3 BHN Push Press @ Med Weight C) WOD For Time: 15-12-9 Front Squats 95/65 * Run 400m B/T sets Rest 5:00 12-9-6 Front Squats 115/75 * Run 200m B/T sets Rest 4:00 9-6-3 Front Squats 135/95 * […]

Saturday, Oct. 14th, 2017

  A) Warm Up 400m Run 10 Good Mornings :30 Samson 20 Pass Throughs B) Strength/Skill Pick Teams and Warm Up   C) WOD 18 min AMRAP Teams of 5 Complete the Following -Run 200 (you’re the rabbit) -AMRAP Dumbbell Snatches 50/35 -AMRAP Box Jumps -AMRAP Knees to Elbow *1 person is resting while the […]