Entries by Orchid Island CrossFit

Thursday, August 16th, 2018

  Warm UP Foam Roll Stretch 2RNDS Calf Stretch Standing Quad Stretch Bent Ham Stretch 10 Air Squats 10 KB Swings 5 Box Jumps Strength Super Set Back Squat 5×5@80% of last weeks MAX DB Scap Shrug+Row 5×5 Each Side Metcon 12 min Amrap 2000m Row Max Wall Ball Shots 20/14 In Class Groups Larger […]

Wednesday, August 15th, 2018

  Warm UP Foam Roll Stretch Banded Quad Stretch Bandded Ham Stretch Banded Calf Stretch Banded Pass Through 3 Hurdle Drill 3X down and Back-5each way Strength 5RNDS Neg Pull Up HSPU **Scale- Strict DB Press in place of HSPU Metcon For Time 150 DU 20 DB Burpees 30/20 9 Shoulder to Over Head 95/65 […]

Tuesday, August 14th, 2018

  Warm UP Foam Roll Stretch 2RNDS Calf Stretch Butterfly Stretch Side to Side Lunge Single Leg RDL+Kick Pass Through-10 Ovh Squat Strength 3 Pos Bar Work Power Snatch 3×2@light weight Work up to a Max Power Snatch-Goal 80-85% of Fridays Clean Metcon 15min Amrap 200m Sprint 10 USSR Kb Swing 45/35 10 Ovh Squat […]

Friday, August 10th, 2018

No Class on Saturday 8/11, sorry for any inconvience.   Warm UP Foam Roll Stretch Wrist Circles Arm Circles Bow Bends Side to Side Lunge Spider Man Lunge Lunge+Twist Air Squat Box Jump Strength 3 Pos Bar Work Power Clean 3×2@light weight Work up to a Max Power Clean Metcon EMOM Until Failure-each round increase […]

Thursday, August 9th, 2018

  Warm UP Foam Roll Stretch :10 Lying Ham Stretch(Each) 3RNDS :10 Lying Quad Stretch(Each) :10 Piriformis Stretch On Box(each) :10 Rig Chest Stretch Ladder Drills 10-20mins One Foot Each drill down and Back Two Feet One Foot Side to Side Two Feet Side to Side Hops Side to Side Hops Two Up One Back […]

Tuesday, August 7th, 2018

  Warm UP Foam Roll Line Drills Walking Knee to Chest Each drill down and Back Lunge+Twist Backwards RDL+Kick Walking Hip Rotation Lateral Lunge Backwards Skip Inchworms Powerskip Straight Leg Skip Strength Neg Pull UP-5 6rnds DB Curl+Press-5each Metcon For Time 1600m Run 25 Burpee Box Jumps 1600m Run

Monday, August 6th, 2018

  Warm UP Stretch Quad Stretch Ham Stretch Iron Cross Scorpion Plate Step Circuit One Foot emom for 5 min :30 on :30 rest- Two rounds for 10min total Two Feet Side Step Hop Side Hop Strength Emom For 10min Pause@abv knee Pwr CL+Push Press-6×2@60% Metcon 21/15/9 Front Squat 135/95 C2B Pull UP

Saturday, August 4th, 2018

  A) Warm Up Coaches Choice B) WOD In teams of 4, complete 4 rounds “relay style” 10 DB Power Snatches (alternating arms each rep) 50/35 20 Box Jumps 24/20 30 Abmat Situps 40 Double Unders ** In relay style, the next team member cannot start until the team member immediately in front clears the […]