Saturday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

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.

Metcon

Metcon (Time)

“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

CrossFit Friday

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Use Some Of Today’s Movements To Get Warmed Up Today.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

500 Meter Row

50 Double-Unders

10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 15 minutes of:

400 Meter Run

40 Push-Ups

20 Wall Ball Shots (20/14 lbs)

Thursday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Grab a PVC Pipe and get with your coach.

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.

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

Metcon

Wednesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

10 Barbell Shoulder Press

10 American KB Swings

10 Push Ups

10 Sit Ups

3 X through

Weightlifting

Strict Shoulder Press (1 X 7)

Every 3 minute, for 15 minutes (5 sets):

Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following…

Every 3 minute, for 6 minutes (2 sets):

Push Press x Max Reps @ 80-85% of today’s 1-RM

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Tuesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

10 Air Squats

10 Push Ups

10 Sit Ups

1 Lap Around Parking Lot

3 X Through

Weightlifting

Back Squat (Take 20-25 minutes to establish today’s 1-RM Back )

Metcon

Metcon (2 Rounds for reps)

Two sets for max reps, each against a 4-minute running clock, of:

500 Meter Row

15 Thrusters (95/65 lbs)

Max Reps of Bar-Facing Burpees

Rest 4 minutes between sets

Monday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

10 Pass Throughs

10 Barbell Power Cleans

10 Push Ups

10 Med Ball Sit Ups

3 X through

Weightlifting

Power Clean (6 X 1.1.1)

Every 3 minutes, for 18 minutes (6 sets):

(rest 10 seconds between singles)

Metcon

Metcon (Time)

For time:

1000 Meter Row

50 Kettlebell Swings

(Note time and weight of kettlebell used.)

CrossFit Sunday

CrossFit Orenda – CrossFit

Metcon

Metcon (No Measure)

Mobility and Maintenance

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Metcon

Metcon (No Measure)

Nutrition Preparation

* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Metcon

Metcon (No Measure)

Mental Restoration

* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Saturday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Pick some partners and use some of today’s movements to warm up.

Metcon

Metcon (Time)

In teams of four, complete three rounds each of:

Row 500 Meters

30 Thrusters (95/65 lbs)

20 Burpees

Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceding teammates have completed their work at that station.

Friday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

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

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

Thursday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Use some of today’s movements to warm up.

Metcon

Metcon (Time)

For time:

400 Meter Run

15 Ground to Overhead (135/95 lbs)

30 Push-Ups

400 Meter Run

10 Ground to Overhead

20 Push-Ups

400 Meter Run

5 Ground to Overhead

10 Push-Ups