Monday CrossFit

CrossFit Orenda – CrossFit


Warm-up (No Measure)

3 Rounds

10 Push Ups

10 S.A. D.B. Press 5 Ea Arm

10 Hanging Knee Raise


Bench Press

Every 90 seconds, for 12 minutes (8 sets):

Bench Press x 3 reps @ 21X1

Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.


Metcon (2 Rounds for time)

Two rounds for time of:

25 Calories of Rowing

20 Single-Arm Dumbbell Push Press* (55/35 lbs)

15 Toes to Bar

10 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

New Section

Warm-up (No Measure)

Programming Note – The next two Fridays, February 8 and 15, we will be re-testing two of the 2018 CrossFit Open workouts. The purpose of re-testing these before the Open is to help provide an “apples to apples” comparison for those who participated in the 2018 Open workouts last year, and hopefully allow them to learn they are better, more well-rounded athletes this year due to their hard work and consistency the past 10+ months. If you participated in the 2018 Open and want to re-test properly, please be sure to structure your week similarly to last year…in other words, don’t crush yourself on Thursday’s workout if you want to have an accurate re-test on Friday.

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