Half Way Through The Week

Some Kettlebell swings and Luges today in Arlington,WA

Some Kettlebell swings and Luges today in Arlington,WA

STRENGTH
Four sets of:
Romanian Deadlift x 6 reps @ 4011
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
Rest 30 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 30 seconds
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 8 minutes of:
12 Russian Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

Happy Monday, Some Complexes To Start The Week

Morning class doing work to kick the week off here in Arlington, WA

Morning class doing work to kick the week off here in Arlington, WA

We made it to another week.  Great job last week everyone.  As you all have noticed the gym is getting very busy.  I have put some House Keeping stuff up on the board.  Make sure to have a look.  Also we will be ordering summer shirts so get your order in.  Our summer camp is starting next week so make sure to get the kids signed up as well.  See you all soon.

Warm-up
Row 200M
10 Pull Ups
10 Push Ups
10 Sit Ups
3 X Through
Weightlifting
Halting Clean Deadlift + Clean Pull + Power Clean + Clean (Every two minutes, for 20 minutes (10 sets) of:)
Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.
Metcon (2 Rounds for time)
Two sets for times of:
Row 500 Meters
Rest 5 minutes

Starting the weekend with some squats

Ben Starting The Morning Off Right

Ben Starting The Morning Off Right

Great Squat Form Robb

Great Squat Form Robb.

Well we made it through another week.  Great job everybody.  Hope you all have something active planned for the weekend.  Kicking the day off with some squats.
Weightlifting
Back Squat (5@65% 4@75% 3@85% 2@90% 1@95% 2@95%)
Rest 2 minutes between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters with Medicine Ball
15 Wall Ball Shots (20/14 lbs)
15 Kettlebell Swings (32/24 kg)

CrossFit Kids Over The Weekend. Happy Monday Kiddos!

Big Thanks for all the support over the weekend at the Marysville Strawberry Festival Kids day.

CrossFit Kids helping set up

CrossFit Kids helping set up

Strawberry Festival Kids Day

Strawberry Festival Kids Day

Kids
Warm up:

3 Rounds

2 Cartwheels -> 15m Lunge walk -> 15m Roving plank -> 15m Broad jump

Skill work:

Plank to Wall Walk up

WOD:

“Mini Mary” – AMRAP in a given amount of time of

5 Stink Bugs

10 Single leg squats (5 each)

5 Pull ups

 

Marysville Strawberry Festival Kids Day

We had another event this weekend in the community.  It was a huge success.  It is always so much fun to get out there in the community and make an impact.  We are always looking for ways to give back.  Thanks to tall the volunteers and everyone that showed up to support us.  Here is a couple pictures.13434741_1093113827415143_9024196648743758902_n

Strawberry Festival Kids Day

Strawberry Festival Kids Day

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IT IS MONDAY ONCE AGAIN! SOME SHOULDERS TO KICK THE WEEK OFF ONCE AGAIN!

Strict Overhead Press x 6 reps
*Use heavy dumbbells or a barbell.
**Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility.

METCON:

Every 90 seconds, for 15 minutes (10 sets):
5 Push Presses
10 Burpees Over the Barbell
Choose a load that will challenge you!

What A Great Weekend

We had an amazing weekend at a local community event.  It was good to see all of you out there.  We will be at another event this weekend for the Strawberry Festival Kids Day.  We look forward to seeing you all again this weekend. Here are some pics of what we had going on this weekend.

kids enjoying the event

kids enjoying the event

Fun in the water at the event last saturday

Fun in the water at the event last saturday

CrossFit Kids helping set up

CrossFit Kids helping set up.

A little Friday Fun

Five rounds for time of:
Row 250 Meters
15 Pull-Ups
15 Wall Ball Shots (20/14 lbs)

#Arlington CrossFitOrneda #Washington #CrossFitKids

Short Week & Some Shoulder Work

First let me start by saying how proud I am of everyone that put in some serious work yesterday.  Our community is amazing.  So thanks for all the hard work athletes.

Murph On Memorial Day

Murph On Memorial Day In Arlington,Wa

So on to the week, Getting those shoulders stronger!

Carmen & Noah Kicking Off The Short Week Doing Some Seated Shoulder Presses.

Carmen & Noah Kicking Off The Short Week Doing Some Seated Shoulder Presses.

Weightlifting
Seated Shoulder Press (Every 3 minutes, for 15 minutes (5 sets): x 8 reps)
Use the time between sets to stretch calves and hip flexors.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Russian Kettlebell Swings

Memorial Day Workout In Arlington,Wa

It is that time of year again where we remember our fallen Veterans.  Everyone is welcome.  We will open the gym at 8:30am  See you all here.  #Arlington #CrossFit #memorialday #crossfitorenda

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Memorial Day

Memorial Day

CrossFit Games West Regionals

Industrious Taking 8th Place at the West Regionals CrossFit Competition. Big Shout Out to Drew & Andrew

Industrious Taking 8th Place at the West Regionals CrossFit Competition. Big Shout Out to Drew & Andrew

What an exciting week watching the Atlantic and West Region of the CrossFit Games.  A big shout out to Drew and Andrew. Congrats on your 8th place finish with Team Industrious.

A little bit of shoulders Today.  Focus on Form and add load as you go.

Kory demonstrating solid form.

Kory demonstrating solid form.

Weightlifting

Split Jerk (Every 2 Min for 10 Min 5 sets X 1)

Keep all five sets between 75-90%

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

10 Shoulder to Overhead (135/95 lbs)

50 Double Unders

CrossFit Kids What a Silly Bunch

CrossFit Kids In Arlington, WA Always a Fun Time

CrossFit Kids In Arlington, WA Always a Fun Time!

Teens
Warm Up:

Medicine Ball Warm Up

Skill:

Medicine Ball Clean

Workout:

150 Medicine Ball Cleans for time: at the top of every minute complete 3 Box Jumps

*not including the first minute*

Skill:

Handstand Skills and Drills

#crossfitkids #crossfitteens #Arlington,wa