Entries by Orchid Island CrossFit

Tuesday, Jan. 23rd, 2018

  A) Warm Up 200m Run Line Drills Quad Stretch Knee to Chest Soldier Kicks Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers B) Strength/Skill 5 x 1 Push Jerk + Jerk @ 60% *These should be done from a rack C) WOD For […]

Monday, Jan. 22nd, 2018

  A) Warm Up :30 Seconds Slow Row Air Squats Medium Row Push-up to Down Dog Fast Row Active Spidermans Then “Barbell Warmup” 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats *Empty Barbell   B) Strength/Skill 5 x 5 Back Squats @ 60%   C) […]

Saturday, Jan. 20th, 2018

  A) Warm Up 250m Row :30 Stations Active Spidermans Air Squats Active Samson Push-up to Down Dog B) Strength/Skill Pick Teams and Warm Up Movements C) WOD 25 Min Amrap: Teams of 3 “Relay Style” 10 Hang Power Cleans 95/65 10 S2OH 95/65 15 Lateral Bar Hops 200m Row Athlete 1 goes until he […]

Friday, Jan. 19th, 2018

  A) Warm Up 45 Seconds Partners Alternating Movements Easy Row Active Spidermans 30 Seconds Easy Row Active Samson 15 Seconds Easy Row Push-ups to Down Dog B) Strength/Skill 5 x 2 Pwr Snatch @ 60% Then 3 x 2 Snatch Pulls @ 70% C) WOD 20 Min Amrap: 15 Alternating Dumbbell Snatches 50/35 12 […]

Thursday, Jan. 18th, 2018

  A) Warm Up 200 Meter Run Quad Stretch Knee to Chest Straight Leg Kicks Cradle Stretch Side Lunge Walking Samson Walking Spiderman Bear Crawl Side Shuffle Straight Leg Bear Crawl Then “Barbell Warmup” 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats *Empty Barbell B) […]

Wednesday, Jan. 17th, 2018

  A) Warm Up 30 Seconds Active Samson Walkouts Active Spidermans Air Squats Active Dive-bombers Straight Leg Sit-ups Then “Barbell Warmup” 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats *Empty Barbell B) Strength/Skill 5 x 5 Back Squats @ 65% Then 5 x 3 BHN […]

Tuesday, Jan. 16th, 2018

  A) Warm Up 200 Meter Run Quad Stretch Knee to Chest Straight Leg Kicks Cradle Stretch Side Lunge Walking Samson Walking Spiderman Bear Crawl Side Shuffle Straight Leg Bear Crawl B) Strength/Skill 12 Min EMOM: Min 1: 7 Strict Pullups MIn 2: 7 Strict Ring Dips Min 3: 7 Weighted V-Ups 45/25 C) WOD […]

Monday, Jan. 15th, 2018

  A) Warm Up :30 Seconds Slow Row Active Samson Medium Row Active Spidermans Faster Row Push-up to Down Dog Then “Barbell Warmup” 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats *Empty Barbell B) Strength/Skill 5 x 2 Abv Knee Hang Pwr Clean + Front […]

Saturday, Jan. 13th, 2018

  A) Warm Up 250m Row :30 Stations Active Spidermans Air Squats Active Samson Push-up to Down Dog B) Strength/Skill Pick Teams and Warm Up Movements C) WOD Teams of 2: 20 Min Amrap 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, […]

Friday, Jan. 12th, 2018

  A) Warm Up 200 Meter Run :30 Active Spidermans 5 Good Mornings 5 Back Squats 5 Elbow Rotations :30 PVC Pass Throughs 5 Strict Press 5 Overhead Squats 5 Snatch Grip Deadlifts :30 Push-up to Down Dog 3 Hang Power Snatch 3 Hang Squat Snatch 3 Squat Snatch B) WOD For Time: Buy In: […]