Entries by Orchid Island CrossFit

Tuesday, Oct. 16th, 2018

  Warm UP Foam Roll *Focus On Calves/Ham Strings/Glutes/Back Ladder Drills One Foot Two Feet Hop Side Hop Lat Right Side Lat Left Side Lat Skip Handwalk Pistol Practice 5x5each Band/Rig assisted Strength/Skill Sn Grip Deadlift 5×5@100-110% of best Snatch Super Set with 5 HSPU Metcon 21min Time Cap 50 Cal Row 50 Pull Ups […]

Monday, Oct. 15th, 2018

  Warm UP Foam Roll *Focus On Lats/Glutes/Quads/IT Band Stretch Couch Stretch(quad) Bent Ham Stretch Calf Stretch 10 Plate Squats 10(5each) Single Arm KB Swing Depth Jumps 5RNDS 5 Box Depth Jump Strength Back Squat Build to a Hvy 5 Take 5-6 sets to build to a hvy set of 5 Metcon 3rnds For Time […]

Friday, Oct. 12th, 2018

  Warm UP Foam Roll *Focus on Lats/Upper Back/Quads/Calves Stretch 10 Band Pass Throughs Banded Lat Stretch Bent Shoulder Stretch Calf Stretch Straight Leg Swing Air Squat 3×5 Single Leg Squat(pistols) Scale-Use Band off the rig Skill Rope Climb Practice Warm Up then…. Complete as many rope climbs as possible in 6min *Two People per […]

Wednesday, Oct. 10th, 2018

  Warm UP Foam Roll *Focus On Calves/Ham String/Glutes Ladder Drills One Foot Two Feet Hop Side Hop Lat Right Side Lat Left Side Lat Skip Handwalk Lat High Knee 5 Hurdle Drill 10 Rnds Strength 5rnds 5 Neg Pull Up 5 Tempo Pendlay Row 5 Ring Dips/Neg Ring Dip Metcon 4rnds For Time 400m […]

Tuesday, Oct. 9th, 2018

  Warm UP Foam Roll *Focus On Calves/Ham Strings/Glutes/Back Stretch Pass Throughs Kneeling Quad Stretch Seated Ham Stretch Bow Bend Door Stretch Bent Shoulder Stretch KB Swing Plate Squat Strength/Skill Deadlift 5×5@100-110% of best Clean Super Set with DB Curl+Press 5x5each Metcon 5rnds For Time 10 T2B 20 AMSU 20/14 Cal Row       […]

Monday, Oct. 8th, 2018

  Warm UP Foam Roll *Focus On Lats/Glutes/Quads/IT Band Line Drill High Knee Butt Kickers Spiderman Lunge Side Lunge Power Skip-Down/Back 5 Rnds KB Swing-5@AHAP Single Leg Plate Hop-5 each Strength Pause Front Squat Build to a Hvy 3 Metcon 12min Amrap 15 HR Push Up 10 Push Press 95/65 5 Power Snatch 95/65   […]

Saturday, Oct. 6th, 2018

  Warm UP Foam Roll Ladder Drills One Foot Two Feet Knee Tuck Hop Side Hop Lat Right Side Lat Left Side Lat Skip Strength Prep For WOD Metcon Lisa’s Diaper WOD! Partner WOD *one person completes a round while the other rests “SUPER CINDY” 20 Min Amrap 5 Pull Ups 10 Burpees 15 Squat […]

Friday, Oct. 5th, 2018

  Warm UP Foam Roll *Focus on Lats/Upper Back/Quads/Calves Stretch 10 sec Calf Stretch 10 Bow Bend 10 sec Quad Stretch 10 Pass Throughs 10 KB swings 5 Box Jumps Strength Back Squat Build to a Heavy 3 **Goal 90% of best Metcon For Time 2000m Row 50 AMSU 25 USSR KB Swing 45/35 10 […]