Saturday Is Partner Day

Good Morning Friends.  Time to get this Saturday going.  Here is what we have going today!

Alicia Hardwick at CrossFit Orenda 3810 166th Pl. N.E. #106 Arlington 98223

Warm-up
Grab a partner and take 10-15 Minutes to warm up.  Use some of today’s Movements.  Ask your coach if you need ideas.
Metcon (Time)
Teams of two must complete the following for time:
50 Burpee Buy In (this must be completed before anything else)
200 Kettlebell Swings
200 Box Jumps
2000 Meter RowTasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a time.
You may need to exercise some strategy to ensure that you are not in need of an erg with nothing left to do if none are available. First team to the erg takes priority (but no throwing elbows).

 

Friday At Last

Another short week.  Here is what we have going on today.  I know it is cold out but challenge yourself to get out there and run today. Lets Get After It!

Afternoon Class At CrossFit Orenda
Arlington, Wa
3810 166th Pl. N.E. #106 98223

Metcon (No Measure)
Four sets of:
Walking Lunges with DBs x 20 steps @ 1010
(use the heaviest DBs you can handle while following the tempo prescription)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds
Metcon (Time)
For time:
400 Meter Run
30 Front Squats (Heavy)
30 Box Jumps (High)
400 Meter Run

Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.

Afternoon Class At CrossFit Orenda
Arlington, Wa
3810 166th Pl. N.E. #106 98223

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

Another Glorious Wednesday In Arlington, WA At CrossFit Orenda

I hope that you all had a great holiday.  We are running a normal Schedule all week. People are on a holiday schedule it seems.  Congrats to those making it into the gym and getting after it.  Her is what we have going on today.

Weightlifting
Power Snatch (EMOM 1.1.1. Power Snatch 12 Sets)
Metcon (Time)
Seven rounds for time of:
5 Thrusters (175/115 lbs)
10 Pull-Ups

Just a few of the amazing people that make CrossFit Orenda what it is.
3810 166th Pl. N.E. #106
Arlington, WA 98223

CrossFit  CrossFit Orenda Marysville Arlington Workout

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

Three Days Till Christmas

We are getting closer.  It has been a busy week in the gym.  It is always fun this time of year to see all the old faces back in the gym.  Good To have everyone home.

So here is what we have going on today.

Metcon
Metcon (Time)
Five rounds for time of:
15 Deadlifts (135/95 lbs)
12 Hang Power Cleans (135/95 lbs)
9 Front Squats (135/95 lbs)
6 Shoulder to Overhead (135/95 lbs)

The Gang Back at it for the holidays.
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA

CrossFit Arlington Marysville CrossFitOrenda

3810 166th Pl. N.E. #106

Arlington, WA 98223

MERRY CHRISTMAS FROM CROSSFIT ORENDA IN ARLINGTON, WA

 

Holiday Hours Will Be Normal Schedule:

Friday 5:30Am, 7Am, 8Am, 9Am, 3Pm, 4Pm, 5Pm,

Saturday 7:30am & 8:30am

HOPE TO SEE YOU ALL IN CLASS.  ON SATURDAY WE WILL BE DOING OUR OWN VERSION OF THE TWELEVE DAYS OF CHRISTMAS.

Happy Friday Here We Go

We made it through another week.  Lets get this done today.

The boys at crosfit orenda in Arlington,wa

Weightlifting
Walking Lunge (20X5)
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)
Weightlifting
Dumbell Floor Press (8X3)
Every 3 minutes, for 9 minutes (3 sets):
Dumbbell Floor Press x 6-8 reps
Metcon
Metcon (Time)
For time:
40/30 Calories of Assault Bike or Rowing
30 Thrusters (115/75 lbs)

Almost Friday

Some Thursday Fun.
3810 166th Pl. N.E. #106
Arlington, WA 98223

Weightlifting
Split Jerk (3X8)
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 3 reps
Build in load to today’s heavy triple, and for the first 3-4 sets, pause for 2 seconds in the receiving position.
Metcon (AMRAP – Reps)
For max reps/calories:
90 seconds of Rowing
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Push Press (115/75 lbs)
Rest 30 seconds
90 seconds of Rowing

Cindy Time To Test!

Tuesday is here.  It is time to test your Cindy!

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

Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Happy Monday

Hope you all had a great weekend.  The standards for our competition got released so here is a look.

Movement Standards For Rep Your Gym 2/18/2017
3810 166th Pl. N.E. Arlington, WA 98223

Movement Standards For Rep Your Gym 2/18/2017
3810 166th Pl. N.E. Arlington, WA 98223

 

Here is what we are up to today!

Metcon
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – 2 Bar Muscle Ups.
Station 2 – Strict Handstand Push-Ups x max unbroken reps
Station 3 – Alternating Pistols x 20 reps
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
5 Chest to Bar Pull-Ups
10 Ring Dips
15 Wall Ball Shots (20/14 lbs)

 

Competition Time! Rep Your Gym!

We are pleased to announce our first competition.  It will be Saturday  February 18th 2017! This will be a same sex teams competition.  We will have three divisions of RX, Masters, & Scaled.  We will also be adding a kids workout as well.  Look forward to seeing you all there.

https://www.breezescoring.com/RepYourGym2017

 

Rep Your Gym Competition 2/18/2017 3810 166th Pl. N.E. #106 Arlington, WA 98223

Rep Your Gym Competition
2/18/2017
3810 166th Pl. N.E. #106
Arlington, WA 98223

 

 

CrossFit Marysville Rep Your Gym CrossFit Kids 3810 166th Pl. N.E. Arlington,WA 98223