Entries by Orchid Island CrossFit

Saturday, May 20th, 2017

  A) Warm Up 500m Row 10 Good Mornings :30 Samson 20 Pass Throughs   B) Strength/Skill Warm Up Movements   C) WOD 20 min Amrap Teams of 3 20 Deadlifts 225/155 40 Pushups 60 Abmat Situps 80 Air Squats 1 person working 1 person resting 1 person holding a Kb 10 burpee penalty per […]

Saturday, May 13th, 2017

  Warm Up 500m Row 10 Good Mornings :30 Samson 20 Pass Throughs   A) Strength/Skill Warm Up Movements   B) WOD Teams of 4-5: 5:00 at each station: Prowler Push 135/90 Rope Climbs Row for Meters Tire Flip Farmer Carry 45/35 for Distance *For the Farmer Carry, do 100m at a time *Rotate until […]