Entries by Orchid Island CrossFit

Saturday, June 24th, 2017

  A) Warm Up 500m Row 10 Good Mornings :30 Samson 20 Pass Throughs   B) Strength/Skill Warm Up Movements   C) WOD 0:00-10:00: 1 Mile Run Max Clean & Jerk (135/85) in remaining time Rest 10:00-13:00 13:00-20:00: 800 Meter Run Max Power Snatch (115/75) in remaining time Rest 20:00-23:00 23:00-27:00: 400 Meter Run Max […]

Friday, June 23rd, 2017

  A) Warm Up 400m Run 20 Pass Throughs 10 Scorpions 10 Iron Cross   B) Strength/Skill Death by Thrusters 95/65 EMOM adding 1 rep every min until you can’t complete the required reps.   C) WOD 5 Rounds of: 10 Box Jump Overs 24/20 10 Pull-ups Then, 3 rounds of: 20 Wall-Balls 20/14 30 […]

Saturday, June 17th, 2017

  A) Warm Up 500m Row 10 Good Mornings :30 Samson 20 Pass Throughs   B) Strength/Skill Warm Up Movements   C) WOD 30 Min Amrap: 400m Plate Carry 25/15 (2 Athletes, 1 plate) 30 Box Jumps 24/20 20 Burpees 30 Calorie Row 20 Ovh Walking Lunges with Plate 45/25 *Divide reps as you see […]