Wednesday & Half Way Through The Week!

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

****
Wednesday CrossFit
Warm-up
Run 1/2 Lap
10 KB Swings
5 Pull Ups
20 Sit Ups
3 X Through
****
Gymnastics
Weighted Pull-ups
Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
****
Metcon (Time)
Three rounds for time of:
40 Calories of Rowing
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups

 

Thursday CrossFit

Here is what we have going on today.

CrossFit Orenda In Arlington,WA

****

Thursday CrossFit
****
Warm-up
Use the Gymnastics Portion To Get Warmed Up Today.
****
Gymnastics
Metcon (No Measure)
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps
(goal is to establish a 3-RM by your fourth set)
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
****
Metcon (5 Rounds for reps)
Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Assault Bike
Rest 30 seconds

 

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
****
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%

****
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

****

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

 

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

 

Wednesday & Some Squats

Image may contain: 2 people, people smiling, indoor
Wednesday  CrossFit
****
Warm-up
10 Squats
5 Burpees
10 Wall Balls 6 DB Sntach 3 Each Arm
3 X Through
****
Weightlifting
Back Squat (1 X Max Reps)
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 4 reps
*Sets 1-4 – 4 reps @ 78-85%
*Set 5 – Max Reps @ 82-85%
****
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
20 Wall Ball Shots (20/14 lbs)

 

Wednesday Is Here

Here is what we have going on today.

 

Image may contain: 11 people, people smiling, people standing and shoes

 

Two sets for max reps/calories of:
3 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Single-Arm Kettlebell Clean & Jerk (24/16 kg – switch arms every 10 reps)
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds

Wednesday & Some Construction

Well half way through the week.  Please forgive all the mess while we work on the expansion.  We should be wrapped up next week.  Here is what we have going on today.

Expansion time at CrossFit Orenda 3810 166th Pl. N.E. #106 Arlington, WA 98223

 

Wednesday CrossFit
Warm-up
Use Some Of Today’s Movements To Warm Up.  Get With Your  Coach If You Need Ideas.
Metcon
Metcon (6 Rounds for time)
Every 5 minutes, for 30 minutes (6 sets) for times:
Run 400 Meters
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups

 

Friday Friday Friday

Has been a long week.  Hope your all ready for the weekend.  It has been so nice with the sun out most of the week.  Here is what we have going on today.

DEAD LIFT

Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Set 6 – 3-5 reps @ 85%

 

 

See the source image

Five rounds for time of:
400 Meter Run
20 Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)