Friday And A Nice Workout To Sail Into The Weekend With.

Happy Friday.  Here is what we have going on today.

Braeden Working On His Snatches
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

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Friday CrossFit
Warm-up
Accessory Work
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)
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Metcon (Time)
Three rounds for time of:
500 Meter Row
20 Dumbbell Push Presses
20 V-Ups

 

Friday Friday Friday

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

Friday CrossFit
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Warm-up
10 Goblet Squats With Hold At Bottom
10 Alternating Lunge Stretch
Lunge With Rotation Down And Back
5 Wall Balls
3 X Through
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Weightlifting
Front Squat
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 3 reps @ 85% or more of 1-RM
****
Metcon (2 Rounds for time)
Every 10 minutes, for 20 minutes (2 sets), for times:
Row 1000/850 Meters
50 Wall Ball Shots (20/14 lbs)
Metcon (2 Rounds for time)
Every 10 minutes, for 20 minutes (2 sets), for times:
Row 1000/850 Meters
50 Wall Ball Shots (20/14 lbs)

 

Friday Friday Friday

 

Well the games are here.  I suggest you watch a couple events.  It is truly inspiring.

 

 

Image result for 2018 reebok crossfit games

 

Friday CrossFit
Warm-up
Get with coach to warm up and develop a game plan for today.
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Metcon (No Measure)
Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 400 Meter Run
Station 2 – 30 Wall Ball Shots (20/14 lbs)
Station 3 – 400 Meter Run
Station 4 – 30 Pull-Ups
Station 5 – 15 Burpee Box Jump-Overs (24″/20″)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

 

Happy Monday And Here Is To A Great Week.

Here is what we have going on today.

Ryan in the heat of it.
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

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Monday CrossFit
Warm-up
200M Run
10 Light Dead Lifts
10 Box Jumps
20 Sit Ups
3 X Through
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Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
****
Accessory Work
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

 

Friday At Last

Well This Is One Way To End The Week.  Have Fun.

Sandra Making It Through 18.2 CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

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Friday CrossFit
Warm-up
10 Wall Balls
10 Hanging Knee Raise
10 Box Jumps
3 X Through
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Weightlifting
Front Squat
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 2 reps

*Set 1 – 75%
*Set 2 – 80%
*Set 3 – 85%
*Set 4 – 87-90%
*Set 5 – 90% or more

******
Metcon (Time)
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (115/75 lbs)
Toes to Bar
Box Jump-Overs (24″/20″)

 

Friday Friday Friday

Sue getting some banded muscle ups in. CrossFit Orenda 3810 166th Pl. N.E. #106
Arlington,WA 98223

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Friday CrossFit
Warm-up
10 Pass Throughs
10 Barbell C leans
10 Push Up’s
10 PIstol’s 5 ea leg
3 X Through
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Weightlifting
Hang Clean
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean x 1 rep
Start at around 65-70% of your 1-RM, and try to build by 2-3% per set.
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Metcon (Time)
For time:
Row 1500 Meters
15 Hang Cleans (225/135 lbs)
30 Alternating Pistols (single-leg squats)

 

Wednesday CrossFit

Here is what we have going on today.

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

 

Wednesday CrossFit
Warm-up
Get Warmed For Today Getting Set Up And Using Some Of The Movements.
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Metcon (No Measure)
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing
Station 3 – 12 Burpee Box Jump-Overs (24″/20″)
Station 4 – 200 Meter Run

 

Happy 4th Of July

Just a reminder only one class today at 9AM Hope to see you all there.  Here is what we have going on today.

 

Happy 4TH Of July CrossFit Orenda 3810 166th Pl. N.E. #106 Arlington,WA 98223

 

Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 450/350 Calories of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 20/15 Calories of Assault Bike (or 300 Meter Run)

Friday At Last

Here is what we have going on today.

Girls Getting Their Squat On.
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

“Fran Sandwich”
For time:
1000 Meter Row
immediately followed by…

Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups

immediately followed by…
800 Meter Run

Friday At Last

Here is what we have going on today.

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

>>>>
Friday CrossFit
Warm-up
10 Goblet Squats
10 Active Lunge Stretch
10 Banded Good Mornings
5 Burpees
3 X Through
>>>>>>
Weightlifting
Front Squat (4 X 6)
Every 3 minutes, for 18 minutes (6 sets) of:
Front Squat x 4 reps

*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80% or more

>>>>>>>
Metcon (Time)
Complete rounds of 21, 15 and 9 reps for time of:
Hang Squat Cleans (115/75 lbs)
Bar-Facing Burpees Over the Barbell