Friday At Last

Well This Is One Way To End The Week.  Have Fun.

Sandra Making It Through 18.2 CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

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Friday CrossFit
Warm-up
10 Wall Balls
10 Hanging Knee Raise
10 Box Jumps
3 X Through
*********
Weightlifting
Front Squat
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 2 reps

*Set 1 – 75%
*Set 2 – 80%
*Set 3 – 85%
*Set 4 – 87-90%
*Set 5 – 90% or more

******
Metcon (Time)
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (115/75 lbs)
Toes to Bar
Box Jump-Overs (24″/20″)

 

Friday Friday Friday

Sue getting some banded muscle ups in. CrossFit Orenda 3810 166th Pl. N.E. #106
Arlington,WA 98223

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Friday CrossFit
Warm-up
10 Pass Throughs
10 Barbell C leans
10 Push Up’s
10 PIstol’s 5 ea leg
3 X Through
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Weightlifting
Hang Clean
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean x 1 rep
Start at around 65-70% of your 1-RM, and try to build by 2-3% per set.
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Metcon (Time)
For time:
Row 1500 Meters
15 Hang Cleans (225/135 lbs)
30 Alternating Pistols (single-leg squats)

 

Wednesday CrossFit

Here is what we have going on today.

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

 

Wednesday CrossFit
Warm-up
Get Warmed For Today Getting Set Up And Using Some Of The Movements.
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Metcon (No Measure)
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing
Station 3 – 12 Burpee Box Jump-Overs (24″/20″)
Station 4 – 200 Meter Run

 

Happy 4th Of July

Just a reminder only one class today at 9AM Hope to see you all there.  Here is what we have going on today.

 

Happy 4TH Of July CrossFit Orenda 3810 166th Pl. N.E. #106 Arlington,WA 98223

 

Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 450/350 Calories of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 20/15 Calories of Assault Bike (or 300 Meter Run)

Friday At Last

Here is what we have going on today.

Girls Getting Their Squat On.
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

“Fran Sandwich”
For time:
1000 Meter Row
immediately followed by…

Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups

immediately followed by…
800 Meter Run

Friday At Last

Here is what we have going on today.

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

>>>>
Friday CrossFit
Warm-up
10 Goblet Squats
10 Active Lunge Stretch
10 Banded Good Mornings
5 Burpees
3 X Through
>>>>>>
Weightlifting
Front Squat (4 X 6)
Every 3 minutes, for 18 minutes (6 sets) of:
Front Squat x 4 reps

*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80% or more

>>>>>>>
Metcon (Time)
Complete rounds of 21, 15 and 9 reps for time of:
Hang Squat Cleans (115/75 lbs)
Bar-Facing Burpees Over the Barbell

 

Happy Friday

Happy Friday.  Here is what we have going on today.

MLK Day 2018
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

Friday CrossFit
Warm-up
Run 1/2 Lap
10 KB Squats
10 American Swings
5 Lunges EA Leg
3 X Through
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Weightlifting
Back Squat (3 X 5)
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 3 reps

*Sets 1-4 – 4 reps @ 80-88%
*Set 5 – Max Reps @ 85%

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Metcon (3 Rounds for time)
Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Assault Bike
20 Walking Lunges with Kettlebells (32/24 kg)
400 Meter Run

 

Friday At Last

This will be our fourth year here we look forward to seeing you there.

 

See you there.
CrossFit Orenda
3810166th Pl. N.E. #106
Arlington,WA 98223

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Friday CrossFit
Warm-up
We have a Benchmark Workout Today.  Get With Coach On Getting Warmed Up.   Talk With Coach About What a Benchmark Workout Means.
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Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

Compare your results to last Fran Time.

Rest until relatively recovered, and then…

*****
Accessory Work
Two sets of:
Bulgarian Split Squats x 20 reps each leg @ 1010
Rest 60 seconds after each leg
Single-Arm Dumbbell Row x 8 reps @ 2110
Rest 60 seconds after each arm

 

Tuesday & The Week Begins

Image may contain: 9 people, people smiling, outdoor

METCON

Gymnastics:
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: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)

Metcon:
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs (24/16 kg)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings

Friday & Some Murp Info

So the memorial day weekend is here.  We will have a BBQ after the workout.  We are starting at 9Am.

Image result for crossfit murph pictures

Here is what we have going on today.  Happy Friday

Friday CrossFit
>>>>
Warm-up
We have a Benchmark Workout Today.  Get With Coach On Getting Warmed Up.   Talk With Coach About What a Benchmark Workout Means.
>>>>
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

Compare your results to last Fran Time.
>>>>
Rest until relatively recovered, and then…
Accessory Work
Two sets of:
Bulgarian Split Squats x 20 reps each leg @ 1010
Rest 60 seconds after each leg
Single-Arm Dumbbell Row x 8 reps @ 2110
Rest 60 seconds after each arm