Entries by Orchid Island CrossFit

Monday, June 25th, 2018

  A) Warm Up 400m Run 20 Pass Throughs 20 Air Squats 10 Scorpions 10 Iron Cross 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 5 x 8 BHN Strict Press @ 50% C) WOD 5 Min […]

Saturday, June 23rd, 2018

  A) Warm Up Line Drills *10 Meter Stretch + Jog Back* Quad Stretch Knee to Chest Straight Leg Kick Side Lunge Walking Samson Walking Spiderman 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 Warm Up and […]

Thursday, June 21st, 2018

  A) Warm Up :30 Seconds Push-up to Down Dog Air Squats Active Spidermans Banded Air Squats Active Samson 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 Dub practice and mup […]

Wednesday, June 20th, 2018

  A) Warm Up 400m Run 10 Scorpions 20 Pass Throughs :30 Samson Stretch (Each Side) 10 Iron Cross 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 5 x 2 Pwr Pos Power Cleans @ 70% Then […]

Tuesday, June 19th, 2018

  A) Warm Up :30 Seconds Easy Row Active Spidermans Medium Row Push-up to Down Dog Faster Row Air 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 Squats *Empty Bar B) Strength/Skill 5 x 2 […]

Monday, June 18th, 2018

  A) Warm Up :20 Seconds Jumping Jacks Quad Stretch Knuckle Drags Push-up to Down Dog Active Spidermans Active Samson 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 5 x 5 Ovh Squat @ 70% […]

Saturday, June 16th, 2018

  A) Warm Up Line Drills *10 Meter Stretch + Jog Back* Quad Stretch Knee to Chest Straight Leg Kick Side Lunge Walking Samson Walking Spiderman 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 Warm Up and […]

Friday, June 15th, 2018

  A) Warm Up :30 Seconds Easy Row Knuckle Drags Medium Row Active Spidermans Faster Row Push-up to Down Dog 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 5 x 3 Bench Press @ 75% C) WOD […]

Thursday, June 14th, 2018

  A) Warm Up :30 Seconds Push-up to Down Dog Air Squats Active Spidermans Banded Air Squats Active Samson 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 5 x 1 Pwr Clean + Jerk @ 70% Then […]