Entries by Orchid Island CrossFit

Thursday, Apr. 26th, 2018

  A) Warm Up :20 Seconds Jumping Jacks Active Samson Air Squats Pass Throughs Active Spidermans Push-up to Down Dog Knuckle Drags B) Strength/Skill 5 Rds Not for Time: 5 Reverse Grip Barbell Row 20 Weighted Crunches C) WOD Teams of 2: 20 Min Amrap: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 […]

Wednesday, Apr. 25th, 2018

  A) Warm Up :30 Seconds Walkouts Pass Throughs Active Samson Active Spidermans Air Squats Push-up to Down Dog Slow Sit-ups 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 3 x 2 Push Press @ 65% Then […]

Tuesday, Apr. 24th, 2018

  A) Warm Up Active Stretching Quad Stretch Knee to Chest Soldier Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers B) WOD 5 Rounds of: 4 Min Amrap: 25/18 Calorie Row 15 Burpees Amrap Shuttle Sprints Rest 4 Mins *Score is […]

Monday, Apr. 23rd, 2018

  A) Warm Up :30 Seconds Jumping Jacks Active Spidermans PVC Pass Throughs Single Unders Active Samson Air Squats Single Unders Push-up to Down Dig PVC Overhead Squats Then Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Deadlifts 5 Front […]

Saturday, Apr. 21st, 2018

  A) Warm Up :30 Seconds Jumping Jacks Good Mornings Walkouts Active Samson Active Spidermans Air Squats 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 Pick Teams and Warm Up C) WOD Teams of 3 25 Min […]

Friday, Apr. 20th, 2018

  A) Warm Up 1 Minute Easy Row Active Spidermans Chest Stretch (:30 Each Side) :45 Seconds Medium Row Active Samson Front Rack Stretch :30 Seconds Fast Row Push-up to Down Dog Child’s Pose B) Strength/Skill 5 x 1 Snatch Grip Push Press + Ovh Squat @ 70% C) WOD Teams of 3: 20 Min […]

Thursday, Apr. 19th, 2018

  A) Warm Up :30 Seconds Active Samson Push-up to Down Dog Air Squats Active Spidermans Single Unders Med-ball Deadlifts Med-ball Front Squats Single Unders B) Strength/Skill 15 Mins to Work Up to a Power Pos Power Clean + Jerk C) WOD For Time: 100 Double Unders 50 Abmat Sit-ups 25 Med-ball Squat Cleans 20/14 […]

Wednesday, Apr. 18th, 2018

  A) Warm Up :30 Seconds Easy Row Active Spidermans Medium Row Active Samson Fast Row Push-up to Down Dog Then Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Deadlifts 5 Front Squats *Empty Bar B) Strength/Skill 15 Mins to […]

Tuesday, Apr. 17th, 2018

  A) Warm Up :30 Seconds Jumping Jacks Active Spidermans Active Samson Push-up to Down Dog Air Squats 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) WOD For Time: 30 Box Jumps 24/20 30 Chest to Bar Pull-ups […]