Friday & A Nice Little Chipper

Here is what we got going on today.

 

CrossFit Orenda gym in Arlington, WA

Noah Getting After Wall Balls

 

Friday CrossFit
Warm-up
10 Lunges
10 Wall Balls
10 Push Ups
10 Sit Ups
3 X Through
****
Weightlifting
Front Racked Alternating Reverse Lunges (4 X 20)
 ****
Gymnastics
Weighted Pull-ups (4 X 6)
****
Metcon (Time)
For time:
40 Wall Ball Shots (20/14 lbs to 10′)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

 

Wednesday

Half  way point.  Here is what we got going on today.

 

Wednesday CrossFit
****
Warm-up
10 PVC Split Jerk
10 Pass Throughs
10 Box Jumps
10 Push Ups
3 X  Through
****
Weightlifting
Split Jerk (Take 20-25 minutes to build to today’s heavy 1RM)
****
Metcon (3 Rounds for reps)
For Max Reps:
3 Minutes of Concept  Bike or Rowing for Calories
Rest 60 seconds
3 Minutes of Dumbbell Box Step-Overs (20″, 55/35 lbs)
Rest 60 seconds
3 Minutes of Thrusters (115/83 lbs)

 

Friday At Last

Well here we are at the end of another week.  Here is what we have going on today.

Image result for friday pictures

Friday CrossFit
Warm-up
10 Push Ups
10 Burpees
10 Sit Ups
10 Lunges
3 X Through
****
Weightlifting
Bulgarian Split Squat (4 X 8)
 ****
Weightlifting
Tempo Push Ups (4  x Max Reps)
****
Metcon (4 Rounds for reps)
Four sets for max reps of:
45 seconds of DB Burpees (35/25 lbs)
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of Toes to Bar
15 seconds of Rest

 

A Little After Christmas Fun On A Thursday

I hope you did not think we would not be doing this.  Here we go.

 

 

Image result for funny disaster christmas pictures

Metcon (Time)
1 – 100 Meter Run
2 – Burpee Box Jump-Overs
3 – Push-Ups
4 – Toes to Bar
5 – Burpees
6 – Dumbbell Grounds to Overhead
7 – Push-ups
8 – Jumping Lunges
9 – Kettlebell Swings
10 – Shoulder to Overhead
11 – Goblet Squats
12 – Pull-Ups

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 100 Meter Run
2 – 2 Burpee Box Jump-Overs; 100 Meter Run
3 – 3 Push-Ups; 2 Burpee Box Jump-Overs; 100 Meter Run
4 – 4 Toes to Bar; 3 Push-Ups; 2 Burpee Box Jump-Overs; 100 Meter Run
. . . and so on.

Tuesday In 2018

Goooood Morning.  We have a lot of new faces in the gym.  Please make sure to say hi to people and make them feel welcome.  We have all been the new person.  Here is what we have going on today.

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

Tuesday CrossFit
Warm-up
10 Air Squats
10 Jump Lunges
10 Burpess
10 Pull Ups
3  X Through
****
Weightlifting
Single Arm Over Head Press (4 X 10 Each Arm)
****
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell
****
Metcon (No Measure)
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

 

Happy New Year

Happy New Year,  Here is what we have going on today.
Image result for happy new year 2018 images
Warm-up
10 KB Dead Lifts
10 KB Swings
10 KB  Thrusters
Runners Stretch
3 X through
Make sure to go light. This is a warm up not a workout.
****
Weightlifting
Deadlift (3 X 6)
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts over 75% of your 3-RM.

****
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Thursday & Some Bench Press

Week is creeping by.  Hard to believe one more week of this year. Well here is what we have going on today.

 

Image result for bench press pics

Thursday CrossFit
Warm-up
10 Ring Dips
10 Push Ups
10 American KB Swings
10 Lunges
3 X Through
****
Weightlifting
Bench Press (4 X 6)
****
Metcon
Cindy
****
Metcon (No Measure)
Side Plank

4 X 60 Seconds Each Side

 

Monday On A Tuesday

Hello there.  I hope you all had a great Christmas.  The snow was a nice touch.  Here is what we have going on today.

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

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CrossFit Tuesday
Warm-up
10 PVC Split Jerk
10 Pass Throughs
10 PVC  O.H. Squats
10 Push Ups
3 X Through
****
Weightlifting
Clean and Jerk (Every 2 minutes, for 18 minutes (9 sets))
*Sets 1, 4 & 7 = 3 reps
*Sets 2, 5 & 8 = 2 reps
*Sets 3, 6 & 9 = 1 rep
****
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 6 minutes of:
10 Burpees
15 Shoulder to Overhead (115/75 lbs)
20 Pull-Ups

 

Merry Christmas

Merry Christmas.  Take the time to recharge and enjoy those that make like special.  See you tomorrow!

Image result for merry christmas pictures

Thursday & The Holiday

Last workout for the week.  Just a reminder that we will be closed Friday Through Monday for the Holidays.  Here is what we have going on today. 

CrossFit Thursday
Warm-up
Pretty light day before the holiday weekend.  Use some of today’s movements to get warmed up.
****
Metcon (Time)
Rounds of 21-18-15-12-9-6-3 for time of:
Kettlebell Swings (as heavy as you would like)
Box Jumps (as high as you can handle)
Push-ups