Monday, July 24th, 2017

Flying into Monday!

 

A) Warm Up

200m Run
:30 Samson
20 Pass Throughs
10 Scorpions

B) Strength/Skill

Front Squats
3 Reps @70%, 3 Reps @75%, 2 @ 80%, 1 @85%

 

C) WOD

20 Min Amrap:

Partner A: Run 400m
Partner B: Rounds of Cindy
(Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Squats)
The runner initiates the switch; partner picks up Cindy round where last partner left off.
Score is number of total Cindy rounds multiplied by number of 400m runs.

Individual Version

20 Min Amrap:

Run 400m
(3 Rounds of Cindy 5 Pull-ups, 10 Push-ups, 15 Squats)

Saturday, Sept 10th, 2016

This Sunday is the 15th Anniversary of the tragedy on 9/11, we will be doing a Hero wod tomorrow so please join us in honoring and remembering our Heroes.

 

9/11 Tribute WOD

For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (45 /35)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)

******If athletes begin the WOD with a Row, they finish with a Run and vice versa.

The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

Join us tomorrow to WOD, to sweat, and to pay a small tribute to those who were lost. Never forget – 9/11.

Monday, June 6, 2016

Warm Up: 400m Run

then 2 Rounds

  • :30 Samson Stretch
  • Scorpions
  • Good Mornings
  • Light Goblet Squats

Strength/Skill:

Every 2 Min for 10 Min – 5 Back Squats @ 60%

5 Min EMOM – 3 Snatch Balances @ mod weight

WOD: For Reps

3 Rounds

1:00 Wallball 20/14
:30 Rest
1:00 Push-Ups
:30 Rest
1:00 Ab mat sit-ups
:30 Rest
1:00 Pullups
:30 Rest

Friday, April 22, 2016

Warm Up: 500 m Row

then 2 rounds

  • 10 Pass Throughs
  • 10 KB Swings
  • 10 AMSU
  • 10 Iron Cross

Strength/Skill:

Every 3 min for 9 min – 10 Back Squats @ 70-75% of Mondays

Every 2 min for 6 min – 2 Jerks @ 65-70%

WOD: For time

Buy In: 100 Double Unders (200 Singles)

60 AMSU

50 Goblet Squats 45/35

40 HRPU

30 Hang Pwr Snatch 75/55

20 Front Rack Reverse Lunges 75/55

10 Ring Dips

Cash Out: 400 m Run

 

Wednesday, April 20, 2016

Zero Dark Thirty

We are so excited about this great event! Make sure to get your team signed up and registered. All the information can be found under the Event tab on this website and as always if you have any questions please don’t hesitate to ask.

Join your friends at Orchid Island Crossfit for an awesome way to honor our fallen heroes this Memorial Day weekend by participating in the Zero Dark Thirty – 12 Hour WOD.

ALL PROCEEDS WILL GO TO THE VETERANS COUNCIL OF INDIAN RIVER COUNTY.

You will form a team that will perform 12 WOD’s, one on every hour from 7:00 pm to 7:00 am.

Team Size: 5
Cost: $20 per person * Cash or Check (Made payable to VCIRC)

The WOD’s will vary, some will be pure physical exertion, others will test your mind and creativity.

The WOD’s will be designed to allow full participation of all fitness levels, from Basic to RX+.

Team registration will begin on April 1, 2016 and end on May 20, 2016.

Contact Bruce Cady or Jimmy Moran for more details.

Zero Dark Thirty Shirts

Pre-order your Zero Dark Thirty shirts today!!! You do not need to participate in the event to order T-shirts and support The Veterans Council of Indian River County. 100% of the proceeds go to the cause. Here is the link to place your order… https://orchid-island-crossfit-tshirts.herokuapp.com/shirts/1

zero_dark_thirty_tshirt_front zero_dark_thirty_tshirt_back


Warm Up: 10 Junkyard Dog

then 2 rounds

  • 10 Pass Throughs
  • 10 Inch Worms
  • 10 KB Swings
  • :30 Handstand Hold

Strength/Skill:

Every 2 min for 10 min – 3 Pwr Jerk @ mod weight

Every 2 min for 10 min – Work up to a 2 Rep Max Pause Front Squat

WOD: 3RFT

15 Toes to Bar

12 Hang Power Cleans 115/75

9 Bar Facing Burpee

6 Shoulder to OVH 115/75

50 m Sled Push 90/50

Monday, Dec. 28, 2015

Warm Up: 2 rounds

  • 10 Pass Throughs
  • 10 RDL to Kick
  • 10 Lunge + Twist
  • 10 KB Swings
  • 30 Sec Handstand

Strength/Skill:

EMOM for 5 min – 5 touch & go Pwr Cl @ 60% of best

* Try not to let go of the bar.

Then

Dub Practice – 10/15 min

WOD: For time

1600 m Run

then

3 RFT

5 HSPU

10 C2B

20 OVH Lunge 45/25

Thursday, Dec. 17, 2015

Warm Up: 2 rounds

  • 10 Goblet Squats
  • 10 Iron Cross
  • 10 Scorpions
  • 10 KB Swings
  • 30 Sec Death Stretch ea side

Strength/Skill:

Every 2 min for 6 min – 3 Back Squats @ 80% of Monday

then

EMOM for 5 min – 5 Box Jumps 30/24 (Step down after every rep)

WOD: 15 min AMRAP

50 DU

5 Muscle Up – 10 C2B – 20 RR

25 KB Swing 45/35

Friday, Nov. 20, 2015

Warm Up: 2 rounds

  • 5 Box Jumps
  • 30 Sec Handstand
  • 10 Pass Throughs
  • 10 Iron Cross
  • 10 Air Squats

Strength/Skill:

Every 2 min for 6 min – 10 Back Squats @ 70% of Wed

then

EMOM for 5 min – 5 Ring Dips

WOD: 20 min AMRAP

Ascending…

3 Thrusters 95/65

3 Pull Ups

6 Thrusters 95/65

6 Pull Ups

* Increase by 3 reps every round.

Thursday, Oct. 15, 2015

Warm Up: 2 rounds

  • 10 Goblet Squats
  • 10 Pass Throughs
  • 10 Lunges
  • 30 Sec Handstand
  • 30 Sec T-Spine Mobility

Strength/Skill:

Every 2 min for 10 min – 5 Thrusters @ med/mod weight

then

Every 2 min for 6 min – 5 Neg Pull Ups

WOD: For time

21-15-9

OVH Squats 95/65

Weighted V-Up 45/25