Wednesday, March 29th, 2017
/in CrossFit WODs, Workouts /by Orchid Island CrossFit
Warm Up
400m Run
10 Iron Cross
20 Pass Throughs
A) Strength/Skill
Warm Up Movements
B) WOD
“Filthy Fifty”
50 Box Jumps 24/20
50 Jumping Pull-Ups
50 Kb Swings 45/35
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45/35
50 Good Mornings 45/35
50 Wallballs 20/14
50 Burpees
50 Double Unders
Monday, March 28th, 2017
/in CrossFit WODs, Workouts /by Orchid Island CrossFit
Warm Up
400m Run
:30 Samson
15 Good Mornings
A) Strength/Skill
Every 2 Min for 10 Min
1 Pwr Pos Clean + 3 Pwr Jerks @ 55%
5 Min EMOM
5 Push Press @ 65%
B) WOD
12 Min Amrap:
Deadlift 225/155
5 Burpees
7 Toes to Bar
Deadlifts start at 1 and each round they
go up by 1 for the 12 minutes 1,2,3,4,5…..
Friday, March 24th, 2017
/in CrossFit WODs, Workouts /by Orchid Island CrossFit
Warm Up
400m Run
10 Scorpions
20 Walking Lunges w/ Twist
A) Strength/Skill
Every 2 Min for 10 Min
2 Pwr Snatch + 2 Ovh Squat @ 70%
B) WOD
15 Min Amrap:
10-8-6-4-2
Hang Power Cleans
Bar Over Burpees
Toes-to-Bar
Starting Weight is 95/65, after you complete 10-8-6-4-2
you add weight 115/75 and then do 10-8-6-4-2 again,
if you complete that before the 15 mins is up then you
add weight again 135/85 and so on until the end of
the 15 mins.
Hours & Schedule
Contact Us
We're here to help. Please contact us with any questions or concerns. More contact details
Phone: 772-257-6943
Email: info@OrchidIslandCrossFit.com
Phone: 772-257-6943
Email: info@OrchidIslandCrossFit.com
Visit Us
Orchid Island CrossFit
3101 Aviation Blvd
Vero Beach, FL 32960
3101 Aviation Blvd
Vero Beach, FL 32960