Wednesday = Half Way There

Hello everyone.  Well its that time of year where sickness is going around.  If you are feeling under the weather please stay home.  It is better for your body to rest.  Here is what we have going on today.

Oh and dont forget to get signed up for the challenge.  Its a good way to rejuvenate your fitness routine. Besides who does not love a challenge.  www.crossfitorendameltdownchallenge.com  

Meltdown Challenge
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington,WA 98223

 

Wednesday CrossFit
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Warm-up
10 Band Face Pulls
10 Banded Lat Stretch
10 Barbell Cleans
10 Air Squats
3 X Through
********
Weightlifting
Hang Clean + Clean (Six Sets)
(athlete will execute one clean from the hang position, and then one from the floor)
********
Metcon (Time)
Three rounds for time of:
400 Meter Run
12 Alternating Dumbbell Squat Snatches (55/35 lbs)

CrossFit Pilchuck CrossFit Orenda Smokey Point Arlington,WA

Tuesday How You Feeling

Tuesday is upon us.  Make sure to mobilize and keep your body healthy.  We have a fun week coming up.  Be sure to check out the board and see what we have going on this weekend as well.  Happy Training.

Laura Always Down For Some Extra Work.
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

 

Tuesday CrossFit
Warm-up
10 Air Squats
10 Push Ups
10 Sit Ups
Banded Hip Stretch
3 X Through
Weightlifting
Back Squat (3 X 10)
Weightlifting
Weighted Pull-ups (3 X 3)
Metcon (AMRAP – Rounds and Reps)
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Thrusters (95/65 lbs)
10 Pull-Ups

CrossFit Arlington,WA Smokey Point Pilchuck Stanwood Gym Fitness Group Fitness

Monday Monday Monday

Hope you all had a good weekend.  This is a busy week for the gym.  We have a couple events this coming weekend.  We have our Autism Awareness and then our SK8 Festival on Sunday.  Before all that here is what we have going on today.

 

CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

 

Monday CrossFit
Warm-up
Banded Hip Stretch
Face Pulls X 20
10 Pass Throughs
10 Pull Ups
3   X  Through
Weightlifting
Clean and Jerk (Take 20 minutes to find today’s 1-RM Clean & Jerk)
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 8 minutes of:
4 Ground to Overhead (185/125 lbs)
8 Chest-to-Bar Pull-Ups

 

 

CrossFit Pilchuck Arlington,WA Smokey Point CrossFit Orenda  

Saturday

Some New Toys
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

Grab some Partners and dig in:

In teams of three, complete the following for time:
1200 Meter Relay Run
120 Double-Unders
90 Power Cleans (115/75 lbs)
60 Box Step-Overs with Dumbbells (55/35 lb DBs)
1200 Meter Relay Run
120 Double-Unders
90 Power Cleans
60 Box Step-Overs with Dumbbells
1200 Meter Relay Run

Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit. Coaches will encourage communication and vocal support of your teammates.

Wednesday Wednesday Wednesday

Every one is finally finding their grove again.  It is good to have the kids getting back to a routine.  Hope every one is having a great week.  Here is what we have going on today.

Kiddos Back To School
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington,WA 98223

Kiddos Back To School
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington,WA 98223

Wednesday CrossFit
Warm-up
Going to be a long one.  Do some foam rolling and stretching.  Get your mind right for the task at hand.
Metcon
Metcon (4 Rounds for time)
Every 10 minutes, for 40 minutes (4 sets) for times:
Run 400 Meters
15 Burpee Box Jump-Overs (24″/20″)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
Run 400 Meters

Pilchuck CrossFit Back To School CrossFit Orenda Smokey Point Arlington

Meltdown Challange October 3rd

Get signed up today.  Spots are filling fast.  This is a great opportunity to bring your friends to the gym.  This program will be a lot of fun and very interactive.  It will include all the tools you need to succeed.  Message me or clink the link to learn more.  This is for current members as well as non members.

crossfitorendameltdownchallenge.com

Meltdown Challenge
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington,WA 98223

100 Dollar Burpee Challenge
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

Monday Monday Monday

Well Hope you all had a great weekend.  It was nice to have a somewhat normal week last week.  Starting the week of with a bang.  Make sure your mobilizing and taking care of your body.  Ask your coach if you need some ideas or have any questions.  We also have a competition coming up.  Lots of prizes and referral bonuses.  Happy Training.  crossfitorendameltdownchallenge.com

Some New Toys
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

 

Monday CrossFit
Warm-up
Banded Hip Stretch
10 Goblet Squats
Banded Lat Stretch
10 Wall Balls
3 X Through
Weightlifting
 Front Squat (4 X 8)
Weightlifting
Single Arm Dumbbell Row (4 X 8)
(pull the dumbbell to your hip, not your chest)
Metcon (Time)
For time:
500 Meter Row
50 Wall Ball Shots
50 Push-Ups
500 Meter Row

Arlington CrossFit Pilchuck Marysville Fitness CrossFit Kids

Thursday Is Here Already?

This Short week is moving right along.  Here is what we have going on today.  Have some fun with this.

CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington,WA 98223

Thursday CrossFit
Warm-up
10 Pass Throughs
10 Barbell Overhead Squats
10 Power Snatches Barbell
10 Push Ups
3 X Through
Weightlifting
Power Snatch (Every 2 Min 3 Power Snatch 7 Sets)
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

 

Long Weekend So Tuesday Is Monday

Some Afternoon Fun
CrossFit Orenda
3810 166th Pl. N.E. #106
Alington, WA 98223

Metcon (AMRAP – Rounds and Reps)
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
10 Thrusters (95/65 lbs)
10 Box Jumps (24″/20″)
400 Meter Run

Monday Oh Wait Labor Day Is Here Take A Break

Image result for labor day pictures

 

Take the time to get outside and be active.  See you tomorrow bright and early.