CrossFit Orenda

Here is what we have going on today.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

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Well we made it through another week and another open.  Here is what we have going on today.

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

Complete as many rounds and reps as possible in 14 minutes of:
40 Single-Unders
30 Alternating Dumbbell Snatches
20 Goblet Squats
10 Strict Pull-Ups

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Well here we are at the half way marker for the week.  I just want to congratulate Jenny Coleman on winning our open challenge.  I would also like to say how proud I am of you all.  What a great time we had getting fit.  Well Here is what we have going on today.

Sue getting some banded muscle ups in. CrossFit Orenda 3810 166th Pl. N.E. #106
Arlington,WA 98223

For time:
40 Wall Ball Shots (20/14 lbs)
20 Burpee Box Jump-Overs (24″/20″)
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs

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Happy Monday.  With some new changes in the gym I would like to thank all of you for having patience and being open to the process.  There are some exciting things coming our way as a community.  We have removed some of the obstacles to get us there.  Well with that being said great job on the open as a community.  Here is what we have going on today.

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

Stength

Snatch Complex

Metcon

Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 – 5 Hang Squat Snatches
Minute 2 – 6 Bar Muscle-Ups or 12 Pull-Ups

Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

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Well here we are at the announcement of another open workout.  How have you prepared.  Here is what we have going on today.

Some Afternoon Fun
CrossFit Orenda
3810 166th Pl. N.E. #106
Alington, WA 98223

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What an amazing week last week.  The Gym is really taking shape and finding its own.  It is amazing to see all the growth for all members.  Our community is so amazing.   Congratulations to every one as well on their second CrossFit Open Workout.  With that said here is what we have going on today.

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

Sandra Making It Through 18.2 CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

Monday CrossFit
Warm-up

Metcon
Metcon (6 Rounds for time)
Baseline Interval Test
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

CrossFit Pilchuck Arlington CrossFit Orenda Fitness CrossFit Open 2018

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Happy Wednesday.  Just a heads up we are now able to help with all your supplements needs. 

We have Three amazing products.  Ask me for details on how to get a hold of them.

Here is what we have going on today.

Metcon

For time:
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders

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OPEN WEEK 1
17:00 PT, THURSDAY, FEB. 22, THROUGH 17:00 PT, MONDAY, FEB. 26

WORKOUT 18.1
Complete as many rounds as possible
in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

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VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell
Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell
Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell
Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell
Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell

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NOTES
This workout begins with the athlete standing on the floor under
the pull-up bar. After the call of “3, 2, 1… go,” the athlete may
jump up and perform toes-to-bars. After 8 reps are complete,
the athlete will move to the dumbbell for hang clean and jerks.
The athlete must complete 5 clean and jerks on one arm, then 5
on the other arm. He or she will then move to the rower and pull
14 calories (12 for women). The monitor must read 14 calories
(12 for women) before the athlete can unstrap and move to the
pull-up bar for the next round.
The athlete’s score will be the total number of repetitions
completed within the 20-minute time cap. Each calorie completed
on the row will be equal to 1 rep.

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

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Happy Tuesday.  Well we made it through Monday.  Remember to be careful in the parking lot .  Here is what we have going on today.

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

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CrosssFit Arlington Pilchuck Kids CrossFit Smokey Point

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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

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