Thursday & The Holiday

Last workout for the week.  Just a reminder that we will be closed Friday Through Monday for the Holidays.  Here is what we have going on today. 

CrossFit Thursday
Warm-up
Pretty light day before the holiday weekend.  Use some of today’s movements to get warmed up.
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Metcon (Time)
Rounds of 21-18-15-12-9-6-3 for time of:
Kettlebell Swings (as heavy as you would like)
Box Jumps (as high as you can handle)
Push-ups

 

Wednesday

Well it is Wednesday

Jenny and Adam Doing Work
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

I am looking forward to a long break.  Here is what we have going on today.  Remember to check the board in the gym for the holiday hours.

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CrossFit Wednesday
Warm-up
10 Air Squats
10 Push Ups
10 Sit Ups
10 Pull Ups
3 X Through
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Weightlifting
Back Squat (1 X 5)
For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
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Metcon (Distance)
In teams of three, row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.

 

Wednesday & Some Gym Notes

Good Morning.  Half Way Through the week.  A couple of Gym Notes.  We will be closed Friday December the 22nd Through Monday December 25th .  We will see you back in the gym Tuesday December the 26th.  We will be not holding class This Saturday.  We will be meeting in Everett to participate in the charity run.  Here is what we have going on  today.

 

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Wednesday CrossFit
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Warm-up
10 PVC Pass Throughs
10 PVC Over Head Squats
10 Barbell Power Snatches
10 Push Ups
3 X Through
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Weightlifting
Snatch (1 X 1)
Take 20-25 minutes and build to today’s 1RM Snatch
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Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

 

 

Thursday Already

Well week has been flying by.  Just a note no weekend classes I will be taking my level 2 for CrossFit.

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

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Thursday CrossFit
Warm-up
10 Pass Throughs
Banded Lat Stretch
Banded Hip Stretch
10 Air Squats
Pigeon Stretch
3 X  Through
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Weightlifting
Back Squat (6 X 5)
Rest 3 minutes between sets and use that time to work shoulder mobility
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Metcon (5 Rounds for time)
In teams of three, alternating complete rounds, complete five rounds each for time of:
5 Power Cleans (155/105 lbs)
5 Thrusters (155/105 lbs)
10 Box Jump-Overs (24″/20″)

 

Tuesday & Some Bench Press

Well we made it through Monday and now we get to do some bench press. Do you even lift bro?

CrossFit Orenda In Arlington,WA

Weightlifting
Bench Press (1 X 6)
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Rest 3 minutes between sets above 85% of 1-RM
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
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Metcon (3 Rounds for calories)
Against a 3-minute running clock, perform the following:
Run 400 Meters
Max Calories of Ski Erg or Rower

Rest 3 minutes between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each set.

Monday Monday Monday

Hope you all had a great weekend.  Here is what we have going on today.  Dig in and have fun.

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

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Monday CrossFit
Warm-up
10 Pass Throughs
10 Barbell Power Snatches
10 Barbell Over Head Squats
Banded Lat Stretch
Runners Stretch
3 x Through
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Weightlifting
Snatch (1X1)
Take 15-20 minutes to work up to a heavy, but not necessarily 1-RM Snatch
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Metcon (Weight)
Every minute, on the minute, for 20 minutes, perform:
3 Snatches
6 Burpees

Score the total amount (in lbs) successfully snatched during the workout. You choose the weight you’d like to use. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.

 

Thursday & A Long Workout

The week seems to be flying by.  We are getting after it this week so make sure to be doing some self maintenance to stay flexy and sexy.  Here is what we have going on today.

Laura Always Down For Some Extra Work.
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

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Thursday CrossFit
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Warm-up
Use some of today’s movements to warm up. Make sure the workout and the scoring system is very clear.  Have Fun!
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Metcon (5 Rounds for reps)
Every 2 minutes, for 40 minutes (5 sets of each):
Station 1 – Deadlift x 4-6 reps @ 21X1
Station 2 – Push-Ups x Max Reps in 60 seconds
Station 3 – Alternating Reverse Lunges with DBs x 20 reps @ 2010
Station 4 – Overhead Press with DBs x 8-10 reps @ 2010

Coach’s Note – Please, please do not review this workout and wonder why there is no “conditioning” portion until you have completed the workout as prescribed, resting only exactly 90 seconds between each movement. Oh yeah, and you also must increase the weight used for a movement if you are able to achieve the high end of the rep range. Cool? Have fun.

 

Wednesday Already?

Well at the half way point.  Week is flying by.  Hope your all feeling well and getting back into the groove of things.  Here is what we have going on today.

 

CrossFit Orenda gym in Arlington, WA

My How Time Flys
CrossFit Orenda
3810 166th Pl. N.E.
Arlington, WA 98223

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CrossFit Wednesday
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Warm-up
Use some of today’s movements to get warmed up.
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Metcon (Time)
For time:
50 Thrusters (20/15 kg barbell)
40 Kettlebell Swings (24/16 kg)
30 Burpees
20 Pull-Ups
10 Man-Makers (55/35 lb DBs)
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Thrusters

Tuesday & Some Running

Well yesterday we took it a little easy.  That is not the case today.  Try to dig deep and get it done.  All of you are going to do amazing.  Happy Training.

Sea Side Over The Weekend. CrossFit Orenda
3810 166th Pl. N.E.
Arlington, WA 98223

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Tuesday CrossFit
Warm-up
Use some of today’s movements to warm up today.
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Metcon (No Measure)
Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
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Metcon (Time)
Three rounds for time of:
800 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups

Arlington,WA CrossFit Smokey Point CrossFit Kids

Happy Thanksgiving

Well this will be the last post for the holiday.

WE WILL HAVE A 7 AM THURSDAY MORNING.  GET HERE IF YOU CAN!

We will be CLOSED FRIDAY AND SATURDAY!  Look forward to seeing you all back in class Monday!

Image result for thanksgiving pictures

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.