Monday and Barbells For Boobs

Good Monday Morning.  A couple announcements.  First great job to everyone last week.  We had a ton of PR’s Second we are having our annual Barbell For Boobs Fund Raiser.  We look forward to seeing you all there.

Barbells For Boobs October 22nd In Arlington, WA

Barbells For Boobs October 22nd In Arlington, WA

Back Squat

Metcon

10 Minute AMRAP

10 Toes to Bar

10 KB Swing 24/16

10 Wall Ball Shots 20/12

3810 166th Pl. N.E. #106 Arlington, WA

 

Barbell For Boobs Arlington Marysville Crossfit Smokey Point

CrossFit Games West Regionals

Industrious Taking 8th Place at the West Regionals CrossFit Competition. Big Shout Out to Drew & Andrew

Industrious Taking 8th Place at the West Regionals CrossFit Competition. Big Shout Out to Drew & Andrew

What an exciting week watching the Atlantic and West Region of the CrossFit Games.  A big shout out to Drew and Andrew. Congrats on your 8th place finish with Team Industrious.

A little bit of shoulders Today.  Focus on Form and add load as you go.

Kory demonstrating solid form.

Kory demonstrating solid form.

Weightlifting

Split Jerk (Every 2 Min for 10 Min 5 sets X 1)

Keep all five sets between 75-90%

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

10 Shoulder to Overhead (135/95 lbs)

50 Double Unders

Some Front Squats & Much More

We are at the half way point of the week.  Time to push through.  We will see you all in class today.
Cameron Sjolund getting some work in before school.

Cameron Sjolund getting some work in before school.

Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
1 Power Clean (205/135 lbs)
1 Front Squat (205/135 lbs)
1 Shoulder to Overhead (205/135 lbs)
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.

Some Medicine Ball Running

Jack and Jordan getting some running in

Jack and Jordan getting some running in

Some Cleans To Get Your Tuesday Going
For Time:
21-15-9
Full Cleans
Toes to Bar
* Run 200M With Med Ball Between Rounds

04/13/2016

front squat

CrossFit Orenda – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Front Squat (5@65% 4@75% 3@80% 2@85% 1@90% 3@85% 5@H.A.P.)

Metcon

Metcon (Time)

For time:

Run 800 Meters

30 Pull-Ups

30 Front Squats (175/115 lbs)

30 Pull-Ups

Run 800 Meters

 

Arlington Weight Loss Exercise

04/12/2016

CrossFit Orenda – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Push Press (Five sets of: Push Press x 3 reps Rest as needed)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

9 Burpee Box Jump-Overs (24″/20″)

9 Push Presses (135/95 lbs)

9 Ring Dips

Arlington

WEDNESDAY WORKOUT OF THE DAY

 

WORKOUT OF THE DAY

STRENGTH
Every two minutes, for 20 minutes (10 sets) of:
Clean x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

WORKOUT
Complete as many rounds and reps as possible in 10 minutes of:
5 Ground to Overhead (185/135 lbs)
10 Burpees Over the Barbell
15 Chest-to-Bar Pull-Ups

MARYSVILLE CROSSFIT WEIGHT LOSS STRENGTH TRAINING OLYMPIC LIFTING CROSSFIT KIDS

CROSSFIT KIDS WEDNESDAY

CrossFit Kids Orenda

CrossFit Kids

Warm Up:

Run 400m. Then 2x through 30 Seconds each 0f: Squats-> Push Ups-> Sit Ups-> KB Swings

Skill:

Dumbell Push Press

Workout:

10-9-8-7-6-5-4-3-2-1
Dumbell Push Press

Burpees

Wall Ball

 

Rope Climbs

MARYSVILLE CROSSFIT WEIGHT LOSS STRENGTH TRAINING OLYMPIC LIFTING CROSSFIT KIDS

TUESDAY WORKOUT OF THE DAY

WORKOUT OF THE DAY

STRENGTH
Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Minutes 7-9 & 16-18 – Tuck Rock to Tuck Sit x 15 reps

WORKOUT
Three sets, for max reps/calories of:
3 Minutes of Assault Bike or Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes

 

MARYSVILLE CROSSFIT WEIGHT LOSS STRENGTH TRAINING OLYMPIC LIFTING CROSSFIT KIDS

 

 

CROSSFIT KIDS TUESDAY

CrossFit Kids:
Warm Up:

Mixed TABATA of:

Squats, Sit Ups, Tuck Jumps, Push Ups

Skill:

Hang Power Clean

Workout:

AMRAP in 7 Minutes ascending by one of:

Hang Power Clean, Toes to Bar, Double Unders

Challenge:

Grip Work: Bar Wars

 

MARYSVILLE CROSSFIT WEIGHT LOSS STRENGTH TRAINING OLYMPIC LIFTING CROSSFIT KIDS