Wednesday & The Half Way Point

I can see the finish line.  Looking forward to a short work week for thanksgiving.

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

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Wednesday CrossFit
Warm-up
Grab a partner or two and get warmed up.  Lets do this.
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Metcon (5 Rounds for time)
In teams of three, complete 5 sets each of:
500 Meter Row
20 Walking Lunges with Kettlebells or Dumbbells
10 Burpees

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

 

Is It Really Only Tuesday

Here is what we have going on today.   I am feeling beat up this week.  With that being said make sure to mobilize and listen to your body.

Tuesday CrossFit
Warm-up
10 Pass Throughs
10 DB Press
10 Ring Dips
20 Sit Ups
20 Double Unders
3 X Through
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Weightlifting
Shoulder Press (1 X 1)
Take 15-20 minutes to build to a 1-RM Shoulder Press
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Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 minutes of:
3 Strict Handstand Push-Ups
6 Ring Dips
9 Pull-Ups
30 Double-Unders

 

Monday Monday Monday

Well we made it through the weekend.  I do not know about all of you but I am looking forward to a long weekend.  Make sure to check our FB Page for Class Times.   Here is what we have going on today.

 

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

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Monday CrossFit
Warm-up
10 Pass Th roughs
10 Barbell Cleans
Banded Front Rack Stretch
Banded Hip Stretch
3 X Through
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Weightlifting
Clean
Take 15-20 minutes to build to today’s 1-RM Clean
(or use the time to practice clean technique)
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Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

 

Friday At Last

Welcome to the end of another week.  Hard to believe we are at the middle of November already.  Well 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 Over Head Squats
10 PVC Snatches
Band Front Rack Stretch
10 KB Swings
3 X Through
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Weightlifting
Snatch (5 x 1.1.1)
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets
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Metcon (Time)
In teams of two, partners alternate to complete 5 rounds each of:
20 Kettlebell Swings (32/24 kg)
10 Ring Dips

 

Tuesday & Some Running

Well we survived another Monday.  Here is what we have going on today.

CrossFit Orenda gym in Arlington, WA

Tough WOD Today at CrossFit Orenda In Arlington WA

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CrossFit Tuesday
Warm-up
25 Band Chest Fly’s
25 Reverse Fly’s Band
10 KB Row
Run 1/2 Lap
3 X Through
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Weightlifting
Bench Press (5 X 3)
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Weightlifting
Strict Pull Ups (5 X 5)
 Supinated-Grip Pull-Ups
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Metcon (4 Rounds for reps)
Against a two-minute running clock, complete the following:
400 Meter Run
Push-Ups x Max Reps
Rest two minutes between sets, and complete a total of four sets.

 

Monday Monday Monday

Hope you all had a great weekend.  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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Warm-up
10 Goblet Squats
10 KB Swings
10 Push Ups
10 Sit Ups
3 X Through
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Weightlifting
Front Squat (Take 15-20 minutes to build to today’s 1-RM… Front)
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Metcon (Time)
For time:
20 Thrusters (115/75 lbs)
10 Pull-Ups
30 Front Squats (115/75 lbs)
20 Pull-Ups
40 Back Squats (115/75 lbs)
30 Pull-Ups

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
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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