Monday Is Upon Us

MetconMetcon (Time)For time:
21 Deadlifts (205/145 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run

Monday Monday Monday

Thanks to all of you that came out to support Fallen Officer Ryan Thompson.

Metcon (Time)

Four rounds for time of:
400 Meter Run
6 Strict Pull-Ups
12 Dumbbell Shoulder to Overhead (55/35 lbs)
400 Meter Run
6 Dumbbell Hang Squat Cleans (55/35 lbs)
12 Toes to Bar

Wednesday Already????

Masters Class

MetconMetcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Strict Handstand Push-Ups
12 Box Jumps (30″/24″)

Friday Fun

A little fun to start Friday.

Here is what we have going on today.

Friday CrossFit

Warm-up 3 Rounds
Run Parking Lot
10 Barbell Thrusters
20 Double Unders
10 Toes To Bar

Metcon

Metcon (4 Rounds for time)Every 8 minutes, for 32 minutes (4 sets) for times:
20/15 Calories of Bike
15 Thrusters (95/65 lbs)
30 Double-Unders
15 Toes to Bar
20/15 Calories of Bike

Note times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 4:35, 4:42, 4:58, 5:05 = 19:20)

Thursday Fun

METCON

Complete as many rounds and reps as possible in 8 minutes of:
10 Stationary Dips
10 Burpees
20 Kettlebell Swings

HAPPY NEW YEAR

Happy New Year. We are starting things off right with an 11PM Workout. See you here.

New Years Ever WOD 2019

Merry Christmas

Here is our holiday hours. Take some time to rest and recover see you all Wednesday.

Merry Christmas

15-12-9

Our toys for tots fund raiser.

NAUGHTY (Rx’d division)

Power Snatch (95/65)

30 Double Unders

Thrusters (95/65)

30 Double Unders

NICE (Scaled division)

15-12-9

Power Snatch (75/55)

30 Double Unders (60 Singles)

Thrusters (75/55)

30 Double Unders (60 Singles)

ELF (Kids 14 and under)

4 Rounds

10 Kettle Bell Swings

20 Single Unders

10 Plate Jumps (15#)

20 Single Unders

*Plate jumps are like box jumps to a plate.

Happy Thanksgiving

HAPPY THANKS GIVING EVERY ONE.  THIS YEAR FOR THE FIRST TIME WE WILL BE CLOSED THURSDAY, FRIDAY, SATURDAY!

USE THIS TIME TO MENTALLY AND PHYSICALLY RECHARGE. REST, RECOVERY, AND TIME WITH FRIENDS AND FAMILY IS JUST AS IMPORTANT AS TRAINING.  SEE YOU BRIGHT AND EARLY MONDAY!

Image result for Thanks Giving Pics

Wednesday  CrossFit
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Metcon (4 Rounds for reps)
Turkey Run
Objective:
Complete as many repetitions as you can, as quickly as you can.
Mission:
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.
Movements:
Thrusters (45/33 lb)
KB Swings (24/16 kg)
Wall Ball (20/14 lb)
Box Jumps (24″/20″)
Scoring:
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.
(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)
Prize:
Pride

 

Friday At Last

Happy Friday.  Here Is What We Have Going On Today.

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

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Friday CrossFit
Warm-up
10 Goblet Squats
10 KB  Swings
10 Wall Balls
20 Sit Ups
3 X Through
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Weightlifting
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Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.
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Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#