Warm Up: 200m Run “then” practice the Turkish get up for 6-10min.

WOD: AMRAP in 12min.

4 – Turkish Get Ups 45/35lbs

14 – Kayaks 45/35lbs 1=1

24 – KB Swings 45/35lbs (American)

Strength: 1 Rep Max Squat Clean 20-30min

Recommended rep to max weight ratios

3          3         2       1          1      & so on

50% – 75% – 85% 95% – 100%+

Keep trying until failure. If you are a brand new athlete throttle back to coaches preference.


Warm Up: 400m Run

“then” 2Rds of:

10 – Side Lunges (low & slow)

5 – Inch Worms

10 – Walking Lunges (stride out)


10 Rounds for time of:

10 – Thrusters 95/65lbs

10 – Ring Push Ups


Warm Up: 2rds of:

200m Run

10 – Pass Throughs

10 – Walking lunges

30sec. Handstand Hold

Strength: Squat Cleans 5rds of 5reps. Stay lighter, let the coach watch and tweak your technique.

WOD: EMOtM 16min.

Odd: 12 – OHS 95/65lbs

Even: 8 – Burpee Box Jumps 24″/20″


Warm Up: “Annie”

50 – 40 – 30 – 20 – 10

Double Unders

Abmat Sit Ups

The only way to get better at DU’s is to keep trying them and approaching them differently until you can link them together.

Make up a missed WOD or work on your Olympic Lifting

OR HAVE IT YOUR WAY!! Thursdays are there for you to address weaknesses and difficulties without the clock running.

Slow it down, lighten the weight and learn. MOBILITY is important too!!

Suggested WODs “KAREN” or “RANDY”

150 – Wall Ball Shots 20/14lbs 10’/9′


75 – Power Snatches 75/55lbs



Rick’s first pistol!


Warm Up: 2Rds of:

200m Run

10 – Side Lunges (low & slow)

10 – 30sec. Handstand Hold

6 – V Roll Ups

Strength: Front Squat 5 – 5 – 3 – 3 – 1 – 1 – 1

Go up in weight each round.

WOD: 5RFT of:

9 – Hang Power Snatch 95/95lbs

9 – T2B

9 – Double KB Push Press 45/35lbs



Warm Up: 2Rds of:

  • 10 Pass Through
  • 10 OHS (PVC)
  • 10 Good Mornings
  • 10 Walking Lunges

Strength: Strict Press, work up to a 1rep MAX or PR

5 – 5 – 3 – 3 – 3 – 1 – 1 – 1

WOD: for time: 21 – 15 – 9

Overhead Box Step Ups 45/25lbs plate 24″/20″


Deadlift 225/155lbs



Karen going after a clean and jerk max!




WARM UP as needed, you will be plenty warm after the 1st run. Tape up, or glove up your hands and prepare for what’s about to happen. (Coaches) Get them started no later than 10min after start of class. This WOD will take over a hour for some athletes to complete.


1 mile Run

100 – Pull Ups

200 – Push Ups (Hand Release for advanced athletes)

300 – Air Squats

1 mile Run

If you want to try this warrior style, get a 20lbs weight vest and wear it. The three movements can be broken up to the athletes preference. Usual strategies are:

20Rds of 5-Pull, 10-Push, 15-Squat or 10Rds of 10-Pull, 20-Push, 30-Squat. Set up your station close to the pull-up Rig. Use poker chips or chalk to track your rounds.

If you think this WOD is far outside your appilities to complete, no worries show up and try the scaled versions of this BENCHMARK HERO WOD. PROTECT YOUR HANDS!!!!! bring a towel to help keep them dry. Wrist wraps for sweat absorption is highly recommended.

“Mini Murph”

800m Run
50 Pull Ups
100 Push Ups
150 Squats
800m Run

“Smurf Murph”

800M run
25 Pullups
50 Push ups
75 Squats
800M run

Monday, May 25, 2015

What an exciting weekend it was! Orchid Island CrossFit was proud to host the Treasure Coast Open, an olympic weightlifting meet, on Saturday, May 23rd. There were 93 lifters who came out to compete and put on a great show! Thank you each and everyone who came out to support the athletes and who helped us make this event a huge success. We truly could not have pulled this off without your efforts!

Paleo Challenge Update

First of all, congratulations to all those who completed the challenge. What started out as a tough journey hopefully turned into a rewarding one and you guys made some healthy lifestyle changes. I’m proud to announce that we lost 104.6 inches and 76.9 pounds as a box! Way to go Orchid Island CrossFitters! Stay tuned as we announce the next Paleo Challenge.

One Year Anniversary

Come join us as we celebrate our One Year Anniversary on June 13th at 6:00 PM. We will also be announcing the winners for the Paleo Challenge at the party. Mark your calendars and be on the lookout for more information.  mcburney---party




Warm Up: 2Rds of:

5-Inch Worms

10-Jump Squats

10-Broad Jumps

30sec Handstand hold

Skill: Rope Climbs. Make 5 ascents or attempts. Try and reach the target with as few bites on the rope as possible.


HERO WOD: “Ship”

9 Rounds for time of:

7 – Squat Cleans 185/125lbs

8 – BURPEE Box Jumps 36″/30″ !!

36″ equals 30″box + 25/45lb plate on top of the box if you can get up there!

Put the 25lb plate under the 45lb plate.

There will be no WOD on Saturday due to the Treasure Coast Open. Come in and support our athletes!


Warm Up: 2 Rounds of:

  • 20 DU or SU
  • 10 Air Squats
  • 30 sec Handstand Hold
  • 10 Pass Throughs
  • 5 Neg Ring Rows


Have it your way day! Or Box Jumps 5×5


1000 m Run

50 Wall Balls

30 Pull Ups


Stretch, mobilize, or work with your coach on your weakness.