Entries by Orchid Island CrossFit

Saturday, Dec. 15th, 2018

  Warm UP Foam Roll Ladder Drills One Foot Two Feet Hop Side Hop Lat Right Side Lat Left Side Lat Skip Handwalk 3×5 Box Jump Strength 10 RNDS 50′ Sled Push 90/50 1 Rope Climb Metcon EMOM for 10min 2rnds@60% of your Best Clean Pwr Cl Front Squat Push Press Back Squat Push Press […]

Friday, Dec. 14th, 2018

  Warm UP Foam Roll *Focus on Lats/Upper Back/Quads/Calves Stretch 5-10 sec Hand Stand Hold Calf Stretch Standing Quad Stretch Banded Ham Stretch Banded Lat Stretch Pass Through Ovh Squat 10 Pass Throughs DB Squat Jump 3×5 Strength 2 Sn Pull+Power Sn 6×1@60% Metcon 12min AMRAP 20 Pull Ups 10 Box Jumps    

Wednesday, Dec. 12th, 2018

  Warm UP Foam Roll Ladder Drills One Foot Two Feet Hop Side Hop Lat Right Side Lat Left Side Lat Skip Handwalk Strength 5Rnds Strict Press-5@light Tempo DB Row 5-1-5-6each Metcon 5 Rnds for Time 5 Pull Ups 10 Alternating Front Rack Rev Lunge 95/65lbs 10 Alternating DB Snatch 50/35lbs    

Tuesday, Dec. 11th, 2018

  Warm UP Foam Roll Stretch Kneeling Quad Stretch Bent Ham Stretch Calf Stretch Banded Lat Stretch Pass Through Hand Stand Hold Lateral 5 Hurdle Drill +Sprint 5rnds each side Strength Pwr Pos Pwr SN 5×3@60% Metcon For Time 1000m Row Then 3rnds 5 Dead Lift 225/155 10 HSPU Then 1000m Row    

Monday, Dec. 10th, 2018

  Warm UP Foam Roll Stretch Calf Stretch Quad Stretch Ham Stretch Air Squat Banded Lat Stretch Bent Shoulder Stretch Pass Through Ovh Squat 3rnds 6Neg Ring Row Conditioning Plate Step Circuit emom for 5 min :30 on :30 rest- Two rounds for 10min total One Foot Two Feet Side Step Hop Side Hop Metcon […]

Friday, Dec. 7th, 2018

  Warm UP Foam Roll *Focus on Lats/Upper Back/Quads/Calves Stretch 5-10 sec Hand Stand Hold Calf Stretch Standing Quad Stretch Banded Ham Stretch 10 Leg swings 10 Lat Leg Swings 10 Air Squats 10 Pass Throughs DB Squat Jump 3×5 Strength Power Cl 10×2@70% Metcon 20min Amrap 400m run 20 Weighted Vups 45/25lbs 10 OVH […]