Friday At Last

Well we made it through another week.  Lets finish with a bang.  Here is what we have going on today.

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

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Friday CrossFit
Warm-up
10 Barbell Snatch Dead Lift
10 Snatch High Pulls Barbell
10 Power Snatches Barbell
10 Goblet Squats
3 X Through
*****
Weightlifting
Snatch (Take 15-20 minutes and build to today’s 1-RM )
*****
Metcon (Time)
For time:
40 Kettlebell Swings (32/24 kg)
20 Alternating Reverse Lunges with KB Goblet Hold
20 Pull-Ups
30 Kettlebell Swings
15 Alternating Reverse Lunges with KB Goblet Hold
15 Pull-Ups
20 Kettlebell Swings
10 Alternating Reverse Lunges with KB Goblet Hold
10 Pull-Ups

Pilchuck Orenda CrossFit CrossFit Kids Arlington, WA CrossFit Teens Fitness Weight Loss

Thursday & Some Shoulders

Well we all survived Halloween.  Should be caught back up on sleep.  Here is what we have going on today.

That’s a Workout Face.
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

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Thursday CrossFit
Warm-up
10 Pass Throughs
10 PVC Push Press
10 Sit  Ups
20 Double Unders
3 X Through
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Weightlifting
Push Press (5 X 5)
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Metcon (Time)
Three rounds for time of:
10 Push Presses (135/95 lbs)
20 Toes to Bar
40 Double-Unders

 

Happy Halloween

Hello and happy tuesday.  We have punkin carving and cookie decorating for the kiddos tonight at 5:30PM.   Here is what we have going on today.

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

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Tuesday CrossFit
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
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Metcon (No Measure)
Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.

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One method is to choose three exercise and perform a skill set. For example:

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“Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Walks x 5 Meters
Pistols x 3-5 reps each leg”
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Metcon (8 Rounds for reps)
Tabata Mash-Up
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:
Kettlebell Swings
Push-Ups
Box Jump-Overs

Monday Monday Monday

Well Here we are at another Monday. Time to test the good old back Squat.  Make sure you are nice and warm and smash some goals. Halloween is Tomorrow.

3810 166th Pl. N.E.
Arlington, WA 98223

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Weightlifting
Back Squats:
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2-3 minutes between sets and use the time to work shoulder mobility
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Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers (55/35 lbs)
10 Pull-Ups
15 Box Jumps (24″/20″)

Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

Tuesday & Some Barbell Work

Tuesday already?  Where did Monday go?  Well here is what we have going on today.  Thanks again for all the donations and support over the weekend.  Happy Training!

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

Barbell For Boobs 2017
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

Tuesday CrossFit
Warm-up
10 Pass Throughs
10 Over Head Squats
10 KB Swings
10 Wall Balls
Banded Hip Stretch
3 X Through
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Weightlifting
2 Snatch Lift-Offs + Snatch
Every 2 minutes, for 16 minutes (8 sets) of:
2 Snatch Lift-Offs + SnatchPerform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.
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Metcon (4 Rounds for time)
Four sets for times of:
400 Meter Run
20 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/14 lbs)
Rest 4 minutes

 

Barbell For Boobs

CrossFit Orenda – CrossFit

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Barbells For Boobs

Well it is finally here.  Our annual barbells for boobs fundraiser.  Make sure to get here and show your support.  Every one is welcome.  Kiddos, Friends, Family, Bring them all. We will be performing Helen meets Grace.  Have Fun!

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

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

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Barbell For Boobs
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
****
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

Pilchuck CrossFit Arlington Smokey Point Marysville 

Friday At Last

Well we made it to the end of another week.  Do not forget that we have our barbell for boobs event tomorrow at 9am.   Here is what we have going on today.

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

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

Friday CrossFit
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Warm-up
Banded Lat Stretch
10 Band Pull Aparts
10 Barbell Push Press
10 Push Ups
10 Sit Ups
3  X Through
*****
Weightlifting
Push Press
Take 15-20 minutes to build to today’s 1-RM Push Press
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Metcon (3 Rounds for time)
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
20 Push Presses (115/75 lbs)
15 Toes to Bar

 

Wednesday Already

Good Morning Friends.   Well at the half way point already.  I know with the weather changes and just life it is hard to get motivated.  Just remember attitude is everything.  Happy Training.  Also do not forget we have our annual Barbell For Boobs event this Saturday.  This is a time to bring all your friends and family and throw down for a good cause.

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

Wednesday CrossFit
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Warm-up
Banded Front Rack Stretch
Banded Lat Stretch
10 Pass Throughs
10 Barbell Hang Cleans
10 KB Swings
3 X  Through
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Weightlifting
Hang Clean (5 X 3)
Every 2 Minutes For Five Sets
Hang Clean (5 X 3)
Every 2 Minutes For Five Sets
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Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Wall Ball Shots (20/14 lbs)
10 Single-Arm Kettlebell Push Presses (5 each arm)

 

Friday Friday Friday

Well looks like we made it.  There will only be a 3PM afternoon class today.  The morning will be normal schedule.  Happy Friday The 13th! Here is what we have going on today.

 

We Have All Been There.
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington,WA

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Friday CrossFit
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Warm-up
Banded Hip Stretch
10 Goblet Squats
10 American KB Swings
10 RDL 5 Each Leg
10 Step Ups 5 Each Leg
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Weightlifting
Back Squat (5 X 3)
(goal is to find a 3-RM during these five sets)
Rest 3 minutes
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Metcon (Time)
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)

Pilchuck Arlington CrossFit    CrossFit Kids Gym Smokey Point