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 Eva

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Get with Coach Today On Workout And Warm Up,
Dear CrossFit Community,

We are asking for your support of a beloved member within our community—Eva Twardokens—who was badly injured in a plane crash last Saturday. Eva is one of the original “Nasty Girls” in CrossFit, and is also the namesake of the benchmark workout “Eva.” Her injuries have placed her in the ICU, currently battling a long road to recovery.

Aside from her accomplishments in CrossFit, Eva is a two-time Olympic alpine skier and an avid surfer, someone who positively impacts the lives of everyone she meets.

This Saturday, Feb. 16, please sweat with us in support of her recovery by completing the workout “Eva” in her honor at your local affiliate. A GoFundMe account has also been created to help with her overwhelming medical and recovery expenses. Any contribution would be greatly appreciated.

Sending love, strength and prayers to Eva.

Please use the hashtag #evaforeva

Metcon

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

Metcon (Time)

Eva For Time Modified

5 Rounds For Time

Run Or Walk Around Parking Lot

30 Kettle Bell Swings 35lb/26lb

30 Kettle Bell Rows Each Arm

Friday CrossFit

CrossFit Orenda – CrossFit

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Thursday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Get With Coach Today On Warm Up. We Have a Long one today. This Can Be Broken Up Any Way You Want Other Than The Jump Rope. We Are Three Singles To One Double Under Today As Well.

Metcon

Metcon (Time)

Buy In

100 Double Unders

One Round

100 Air Squats

100 Burpee Box Step Ups

100 Sit Ups

100 Mountain Climbers

100 Lunges 50 Ea Leg

100 Ring Dips

100 Push Ups

Cash Out 100 Double Unders

Wednesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Lot of things going on today. Get With the coach on your warm up.

Gymnastics

Metcon (No Measure)

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3: L-Sit x 45-60 seconds (accumulated)

Metcon

Metcon (4 Rounds for reps)

Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:

Minute 1 – Rowing (for calories)

Minute 2 – Strict Handstand Push-Ups

Minute 3 – Bar Muscle-Ups

Minute 4 – 30-Second Front Leaning Rest on Rings

(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)

Tuesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Run Parking Lot

10 Dumbell Press

10 Dumbell Squat

10 Dumbell Lunge 5 ea leg

Weightlifting

Back Squat

Back Squat

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 75-80%

*Set 5 – 3 reps @ 80-85%

*Set 6 – 1 rep @ 85-90%

Rest 2-3 minutes between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

4 Dumbbell Hang Power Cleans (55/35 lb DBs)

8 Dumbbell Front Squats (55/35 lb DBs)

12 Alternating Lunges with Dumbbell Farmer’s Carry (55/35 lb DBs)

Monday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Run Parking Lot

10 Goblet Squats

10 American Swings

5 Pull Ups

Weightlifting

Push Press

Five sets of:

Push Press x 3-4 reps

Rest 2 minutes

Build to today’s heavy 3-4 reps.

Metcon

Metcon (Time)

“Helen”

Three rounds for time of:

400 Meter Run

21 Kettlebell Swings (24/16 kg)

12 Pull-Ups…

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 A Partner & Circle Up With Group To Go Over Warm Up & Workout

Metcon

Metcon (Time)

Teams of two will complete three rounds each (total of 6 rounds per team) of:

10 Bar-Facing Burpees

15 Thrusters (95/65 lbs)

20 Toes to Bar

While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. If you don’t have a partner, rest with dumbbells extended overhead for as long as it took you to complete the round – performing 3 burpees every time you drop the dumbbells.

Friday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Get with coach today on warm up. We are re doing some open workouts to see where we are compared to last year.

Metcon

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.