Friday Friday Friday

February 14, 2018 by

I do not know about you but this week has seemed to drag on.  Every one has been doing an amazing job.  So proud of all of you keep up the good work.  Here is what we have going on this awesome Friday.

 

Morning Class
CrossFit Orenda
38410 166th Pl. N.E. #106
Arlington,WA 98223

 

****

Friday CrossFit
****
Warm-up
Work Up To You Clean Weight For The Workout.
3 x  20 Double Unders While Building Up.
****
Metcon (Time)
Three rounds for time of:
10 Power Cleans (135/95 lbs)
50 Double-Unders

Rest until relatively recovered, and then…

****
Metcon (No Measure)
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

 

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Monday Monday Monday

February 9, 2018 by

Hope you had a great weekend and are fully recharged.  Here is what we have going on today.

CrossFit Orenda
Arlington, WA 98223

Monday CrossFit
****
Warm-up
10 Pass Throughs
10 Snatch Balance
10 PVC Snatches
10 Push Ups
3 X Through
****
Weightlifting
High Hang Snatch + Hang Snatch (1 X 8)
High Hang Snatch + Hang Snatch (1 X 8)
*****
Metcon (Time)
Five rounds for time of:
20 Wall Ball Shots (20/14 lbs to 10′)
5 Squat Snatches (135/95 lbs)

 

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Wednesday

February 6, 2018 by

Here is what we have going on today.

 

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

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Wednesday CrossFit
****
Warm-up
Walking Lunge Down & Back
Lateral Lunge Down &  Back
High Knees Down
Butt Kicks Back
Punters Walk Down & Back
3 X Through
****
Weightlifting
Back Squat (3 X 6 Rest 3 Minutes Between Sets)
Increase the weight you used last week by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 2-3 reps of your final set extremely difficult.
****
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (95/65 lbs)
15 Box Jumps (24″/20″)
20 Calories of Rowing

 

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Monday Monday Monday

February 1, 2018 by

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

Monday CrossFit
****
Warm-up
10 Air Squats
10 Push Ups
10 Pull Ups
10 Sit Ups
Run 1 Lap
3 X Through
****
Weightlifting
Back Squat (8 X 3)
****
Metcon (Time)
For time:
400 Meter Run
40 Box Jumps (24″/20″)
40 Toes to Bar
40 Push-ups
400 Meter Run

 

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Tuesday & A Partner Wod

January 29, 2018 by
Image result for burpee memes
*****
Tuesday CrossFit
Warm-up
Pick a partner and use some of today’s movements to get warmed up.
****
Metcon (AMRAP – Rounds and Reps)
In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:
5 Shoulder to Overhead (135/95 lbs)
10 Burpees Over the Barbell
****
Metcon (No Measure)
Every minute, on the minute, for 10 minutes (2 sets of each):
Minute 1 – Strict Ring Pull-Ups x 6-8 reps
Minute 2 – Prone Plank x 40 seconds
Minute 3 – Landmine Rows x 6-8 reps @ 2111 (Left Arm)
Minute 4 – Landmine Rows x 6-8 reps @ 2111 (Right Arm)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

 

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Friday At Last

January 25, 2018 by

Just want to thank everyone that came out Saturday and showed their support.  This is what makes the CrossFit Community Amazing.  Here is what we have going on today.

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

Friday CrossFit
****
Warm-up
10 Push Ups
10 Sit Ups
10 DB Snatch 5 Ea Arm
Run 1/2 Lap
3 X Through
****
Weightlifting
Bench Press
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps

Suggested loads per set (by %): 70, 75, 80, 85, 90+

Once you have found your 3-RM, then perform the following…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ -10 to 15 lbs off today’s last set

****
Metcon (Time)
Five rounds for time of:
15/10 Calories of Assault Bike (or 200 Meter Run)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

 

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Saturday Tribute Wod

January 17, 2018 by

 

CrossFit Orenda  invites each of you on Saturday, January 20th at 9:00am to honor a local Fallen Hero, Deputy Daniel McCartney. This invitation goes beyond our members to the entire community. Donations are welcome and will be given to the online fund set up for the family by Annie at CrossFit Yelm
https://www.youcaring.com/mccartneyfamily-1063050

Deputy Daniel McCartney was fatally shot while responding to a call on Monday Morning, January 8th. Our first responders run toward the danger when we are trying to get away from it, and unfortunately we lost a great man.

CrossFit Yelm describes Deputy McCartney as an amazing father, husband and coach. His three young boys were his whole heart.

 

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“McCartney”
3 RFT Teams of 3
2000m Row or 1600m Run
14 DB Thrusters (50/35)
34 KBS (50/35)
484 Dubs
108 Burpees
2000m Row or 1600m Run
18 deadlifts (225/185)
**split reps however**

What the numbers mean:
2000+14 = the year he started with Pierce Co
34 reps = his age when he passed
484 reps = his badge number
108 = date of his passing
2000+18 = the year of his passing
3 rounds for his three sons

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Thursday & Some Olympic Lifts

January 16, 2018 by

Hope you week is going well and that you have signed up for the open.  Here is what we have going on today.

 

MLK Day 2018
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

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Thursday CrossFit
Warm-up
Grab a PVC Pipe and get with your coach.
****
Weightlifting
High Hang Snatch + Hang Snatch (1 X 6)
Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch

Build over the course of the six sets.

****
Weightlifting
4-Position Halting Snatch Deadlift (1 X 3)
Every 2 minutes, for 6 minutes (3 sets):
4-Position Halting Snatch Deadlift x 1 rep
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)
****
Metcon (4 Rounds for reps)
Four sets for max reps/calories:
30 seconds of Assault Bike (for calories)
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds

 

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Monday Monday Monday

January 11, 2018 by

Hope you all had a great weekend and got fully recharged.  Do Not Forget to register for the open.

 

Braeden Working On His Snatches
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

****

Monday CrossFit
Warm-up
10 Pass Throughs
10 Barbell Power Cleans
10 Push Ups
10 Med Ball Sit Ups
3 X through
****
Weightlifting
Power Clean (6 X 1.1.1)
Every 3 minutes, for 18 minutes (6 sets):
(rest 10 seconds between singles)
****
Metcon (Time)
For time:
1000 Meter Row
50 Kettlebell Swings
(Note time and weight of kettlebell used.)

 

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Friday & A Nice Little Chipper

January 10, 2018 by

Here is what we got going on today.

 

CrossFit Orenda gym in Arlington, WA

Noah Getting After Wall Balls

 

Friday CrossFit
Warm-up
10 Lunges
10 Wall Balls
10 Push Ups
10 Sit Ups
3 X Through
****
Weightlifting
Front Racked Alternating Reverse Lunges (4 X 20)
 ****
Gymnastics
Weighted Pull-ups (4 X 6)
****
Metcon (Time)
For time:
40 Wall Ball Shots (20/14 lbs to 10′)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

 

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