Friday & The First Open Workout

OPEN WEEK 1
17:00 PT, THURSDAY, FEB. 22, THROUGH 17:00 PT, MONDAY, FEB. 26

WORKOUT 18.1
Complete as many rounds as possible
in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

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VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell
Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell
Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell
Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell
Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell

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NOTES
This workout begins with the athlete standing on the floor under
the pull-up bar. After the call of “3, 2, 1… go,” the athlete may
jump up and perform toes-to-bars. After 8 reps are complete,
the athlete will move to the dumbbell for hang clean and jerks.
The athlete must complete 5 clean and jerks on one arm, then 5
on the other arm. He or she will then move to the rower and pull
14 calories (12 for women). The monitor must read 14 calories
(12 for women) before the athlete can unstrap and move to the
pull-up bar for the next round.
The athlete’s score will be the total number of repetitions
completed within the 20-minute time cap. Each calorie completed
on the row will be equal to 1 rep.

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

Well Monday Was Good. Here We Are At Tuesday!

Happy Tuesday.  Well we made it through Monday.  Remember to be careful in the parking lot .  Here is what we have going on today.

 

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

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Tuesday CrossFit
Warm-up
10 KB Dead Lift
10 American KB Swings
10 KB Row 5 / each arm
10 KB Stiff Leg Dead Lift
3 X Through
****
Weightlifting
Deadlift (3 X 6)
(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)
Rest 3 minutes
****
Metcon (Time)
Complete rounds of 21, 15 and 9 reps for time of:
Hang Power Clean (115/75 lbs)
Bar-Facing Burpees Over the Barbell

CrosssFit Arlington Pilchuck Kids CrossFit Smokey Point

Friday Friday Friday

I do not know about you but this week has seemed to drag on.  Every one has been doing an amazing job.  So proud of all of you keep up the good work.  Here is what we have going on this awesome Friday.

 

Morning Class
CrossFit Orenda
38410 166th Pl. N.E. #106
Arlington,WA 98223

 

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Friday CrossFit
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Warm-up
Work Up To You Clean Weight For The Workout.
3 x  20 Double Unders While Building Up.
****
Metcon (Time)
Three rounds for time of:
10 Power Cleans (135/95 lbs)
50 Double-Unders

Rest until relatively recovered, and then…

****
Metcon (No Measure)
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

 

Monday Monday Monday

Hope you had a great weekend and are fully recharged.  Here is what we have going on today.

CrossFit Orenda
Arlington, WA 98223

Monday CrossFit
****
Warm-up
10 Pass Throughs
10 Snatch Balance
10 PVC Snatches
10 Push Ups
3 X Through
****
Weightlifting
High Hang Snatch + Hang Snatch (1 X 8)
High Hang Snatch + Hang Snatch (1 X 8)
*****
Metcon (Time)
Five rounds for time of:
20 Wall Ball Shots (20/14 lbs to 10′)
5 Squat Snatches (135/95 lbs)

 

Wednesday

Here is what we have going on today.

 

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

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Wednesday CrossFit
****
Warm-up
Walking Lunge Down & Back
Lateral Lunge Down &  Back
High Knees Down
Butt Kicks Back
Punters Walk Down & Back
3 X Through
****
Weightlifting
Back Squat (3 X 6 Rest 3 Minutes Between Sets)
Increase the weight you used last week by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 2-3 reps of your final set extremely difficult.
****
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (95/65 lbs)
15 Box Jumps (24″/20″)
20 Calories of Rowing

 

Monday Monday Monday

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

Monday CrossFit
****
Warm-up
10 Air Squats
10 Push Ups
10 Pull Ups
10 Sit Ups
Run 1 Lap
3 X Through
****
Weightlifting
Back Squat (8 X 3)
****
Metcon (Time)
For time:
400 Meter Run
40 Box Jumps (24″/20″)
40 Toes to Bar
40 Push-ups
400 Meter Run

 

Tuesday & A Partner Wod

Image result for burpee memes
*****
Tuesday CrossFit
Warm-up
Pick a partner and use some of today’s movements to get warmed up.
****
Metcon (AMRAP – Rounds and Reps)
In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:
5 Shoulder to Overhead (135/95 lbs)
10 Burpees Over the Barbell
****
Metcon (No Measure)
Every minute, on the minute, for 10 minutes (2 sets of each):
Minute 1 – Strict Ring Pull-Ups x 6-8 reps
Minute 2 – Prone Plank x 40 seconds
Minute 3 – Landmine Rows x 6-8 reps @ 2111 (Left Arm)
Minute 4 – Landmine Rows x 6-8 reps @ 2111 (Right Arm)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

 

Friday At Last

Just want to thank everyone that came out Saturday and showed their support.  This is what makes the CrossFit Community Amazing.  Here is what we have going on today.

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

Friday CrossFit
****
Warm-up
10 Push Ups
10 Sit Ups
10 DB Snatch 5 Ea Arm
Run 1/2 Lap
3 X Through
****
Weightlifting
Bench Press
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps

Suggested loads per set (by %): 70, 75, 80, 85, 90+

Once you have found your 3-RM, then perform the following…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ -10 to 15 lbs off today’s last set

****
Metcon (Time)
Five rounds for time of:
15/10 Calories of Assault Bike (or 200 Meter Run)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

 

Saturday Tribute Wod

 

CrossFit Orenda  invites each of you on Saturday, January 20th at 9:00am to honor a local Fallen Hero, Deputy Daniel McCartney. This invitation goes beyond our members to the entire community. Donations are welcome and will be given to the online fund set up for the family by Annie at CrossFit Yelm
https://www.youcaring.com/mccartneyfamily-1063050

Deputy Daniel McCartney was fatally shot while responding to a call on Monday Morning, January 8th. Our first responders run toward the danger when we are trying to get away from it, and unfortunately we lost a great man.

CrossFit Yelm describes Deputy McCartney as an amazing father, husband and coach. His three young boys were his whole heart.

 

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“McCartney”
3 RFT Teams of 3
2000m Row or 1600m Run
14 DB Thrusters (50/35)
34 KBS (50/35)
484 Dubs
108 Burpees
2000m Row or 1600m Run
18 deadlifts (225/185)
**split reps however**

What the numbers mean:
2000+14 = the year he started with Pierce Co
34 reps = his age when he passed
484 reps = his badge number
108 = date of his passing
2000+18 = the year of his passing
3 rounds for his three sons

Thursday & Some Olympic Lifts

Hope you week is going well and that you have signed up for the open.  Here is what we have going on today.

 

MLK Day 2018
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

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Thursday CrossFit
Warm-up
Grab a PVC Pipe and get with your coach.
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Weightlifting
High Hang Snatch + Hang Snatch (1 X 6)
Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch

Build over the course of the six sets.

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Weightlifting
4-Position Halting Snatch Deadlift (1 X 3)
Every 2 minutes, for 6 minutes (3 sets):
4-Position Halting Snatch Deadlift x 1 rep
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)
****
Metcon (4 Rounds for reps)
Four sets for max reps/calories:
30 seconds of Assault Bike (for calories)
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds