Wednesday, June 1, 2016

Warm Up: 400 m Run

then 2 rounds

  • :30 Handstand Hold
  • 10 KB Swings
  • 10 AMSU

Strength/Skill:

Every 2 min for 10 min – 1 Pwr Jerk @ AHAP

Every 2 min for 10 min – Work up to a 1 RM Pause Front Squat

WOD: 10 min AMRAP

15 KB Swings 45/35

10 Wall Balls 20/14

5 Burpees

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Tuesday, May 31, 2016

THANK YOU to everyone who came out to Zero Dark Thirty and supported the Veterans Council of Indian River County. We had a great turnout and were successful in surpassing our goal in terms of donations collected for VCIRC! We hope everyone had a great time!!


Warm Up: 250 m Row

then 2 rounds

  • 10 Pass Throughs
  • 10 Walking Lunges
  • 10 HRPU

Strength/Skill:

Every 2 min for 10 min – 2 RM Power Pos Full Clean

Tempo Pull – 3×2 @ 90% of best Clean

WOD: 7 RFT

3 Power Cleans 155/115

4 HSPU

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Monday, May 30, 2016

Warm Up: 250 m Row

then 2 rounds

  • :30 Calf Stretch
  • 10 Pass Throughs
  • 10 Goblet Squats

WOD: “Murph”

Teams of 2

1 Mile Run

100 Pull Ups

200 Push UPs

300 Air Squats

1 Mile Run

 

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THANK YOU to all those who have served and continue to serve our country! Come celebrate and honor our fallen heroes together on Memorial Day and pay respect to all of our Military and remember a great Hero!

Saturday, May 28, 2016

ZERO DARK THIRTY is TODAY!!! 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.  Even if you’re not competing, still come out and check out the great event! It starts at 7 PM and will continue overnight until 7 AM.

Monday Class

There will be a 9 AM Memorial Day class only.


Warm Up: 250 m Row

then 2 rounds

  • 10 Walking Lunges
  • 10 Iron Cross
  • 10 AMSU

WOD: Teams of 2

400 m Run Together

then

100 Power Cleans 115/75

100 V Ups

100 KB Swings 45/35

100 Calorie Row

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Friday, May 27, 2016

Warm Up: 250 m Row

then 2 rounds

  • 10 Total Walking Lunges
  • 10 Iron Cross
  • 10 AMSU

Strength/Skill:

Every 2 min for 6 min – 5 Back Squats @ 70-75%

Every  2 min for 10 min – 3 Sn Balance @ med-mod

WOD: 12 min AMRAP

10 Front Rack Lunges 95/65

10 Pull Ups

10 T2B

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Thursday, May 26, 2016

Warm Up: 200 m Run

then 2 rounds

  • 5 Inch Worm
  • 10 Ring Rows
  • 10 RDL + Kick

Strength/Skill:

Every 2 min for 10 min – Power Pos Full Clean 2 RM

Tempo Pull – 3 x 2 @ 85% of your best Clean

WOD: 

Tabata – 8 Intervals

:20 Work/:10 Rest

Row Calories

Rest 3:00

Burpees

* Score total reps

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Wednesday, May 25, 2016


Warm Up: 400 m Run

then 2 rounds

  • 10 AMSU
  • 10 Walking Lunges
  • 10 HRPU

Strength/Skill:

Every 2 min for 10 min – Pwr Jerk @ AHAP

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

WOD: For time

3-9-15-21-15-9-3

Deadlifts 205/135

Box Jumps 24/20

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Tuesday, May 24, 2016

Warm Up: 250 m Row

then 2 rounds

  • 10 Pass Throughs
  • 10 Iron Cross
  • :30 Handstand Hold

Strength/Skill:

Every 2 min for 10 min – Work up to a 2 Rep MAX Power Pos Full Snatch

Tempo Pull – 3 x 2 @ 85% of Best Snatch

WOD: For time

100 Calorie Row

75 Wall Balls 20/14

50 Kettlebell Swings 53/35

Saturday’s Beach WOD

Monday, May 23, 2016

Warm Up: 400 m Run

then 2 rounds

  • :30 Samson Stretch
  • 10 Scorpions
  • 10 Good Mornings

Strength/Skill: 

Every 2 min for 10 min – Work up to a 5 RM Back Squat

EMOM for 5 min – 3 Push Press @ AHAP

WOD: 10 min AMRAP

7 Clean & Jerk 115/75

30 Air Squats

15 AMSU