Tuesday & Some Barbell Work

Tuesday already?  Where did Monday go?  Well here is what we have going on today.  Thanks again for all the donations and support over the weekend.  Happy Training!

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

Barbell For Boobs 2017
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

Tuesday CrossFit
Warm-up
10 Pass Throughs
10 Over Head Squats
10 KB Swings
10 Wall Balls
Banded Hip Stretch
3 X Through
****
Weightlifting
2 Snatch Lift-Offs + Snatch
Every 2 minutes, for 16 minutes (8 sets) of:
2 Snatch Lift-Offs + SnatchPerform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.
****
Metcon (4 Rounds for time)
Four sets for times of:
400 Meter Run
20 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/14 lbs)
Rest 4 minutes

 

Barbells For Boobs

Well it is finally here.  Our annual barbells for boobs fundraiser.  Make sure to get here and show your support.  Every one is welcome.  Kiddos, Friends, Family, Bring them all. We will be performing Helen meets Grace.  Have Fun!

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

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

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Barbell For Boobs
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
****
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

Pilchuck CrossFit Arlington Smokey Point Marysville 

Friday At Last

Well we made it to the end of another week.  Do not forget that we have our barbell for boobs event tomorrow at 9am.   Here is what we have going on today.

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

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

Friday CrossFit
****
Warm-up
Banded Lat Stretch
10 Band Pull Aparts
10 Barbell Push Press
10 Push Ups
10 Sit Ups
3  X Through
*****
Weightlifting
Push Press
Take 15-20 minutes to build to today’s 1-RM Push Press
****
Metcon (3 Rounds for time)
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
20 Push Presses (115/75 lbs)
15 Toes to Bar

 

Wednesday Already

Good Morning Friends.   Well at the half way point already.  I know with the weather changes and just life it is hard to get motivated.  Just remember attitude is everything.  Happy Training.  Also do not forget we have our annual Barbell For Boobs event this Saturday.  This is a time to bring all your friends and family and throw down for a good cause.

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

Wednesday CrossFit
****
Warm-up
Banded Front Rack Stretch
Banded Lat Stretch
10 Pass Throughs
10 Barbell Hang Cleans
10 KB Swings
3 X  Through
****
Weightlifting
Hang Clean (5 X 3)
Every 2 Minutes For Five Sets
Hang Clean (5 X 3)
Every 2 Minutes For Five Sets
****
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Wall Ball Shots (20/14 lbs)
10 Single-Arm Kettlebell Push Presses (5 each arm)

 

Friday Friday Friday

Well looks like we made it.  There will only be a 3PM afternoon class today.  The morning will be normal schedule.  Happy Friday The 13th! Here is what we have going on today.

 

We Have All Been There.
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington,WA

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Friday CrossFit
****
Warm-up
Banded Hip Stretch
10 Goblet Squats
10 American KB Swings
10 RDL 5 Each Leg
10 Step Ups 5 Each Leg
****
Weightlifting
Back Squat (5 X 3)
(goal is to find a 3-RM during these five sets)
Rest 3 minutes
****
Metcon (Time)
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)

Pilchuck Arlington CrossFit    CrossFit Kids Gym Smokey Point

Thursday

Good Morning.  NO AM CLASS TODAY! Here is what we have going on today.

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Thursday CrossFit
****
Warm-up
Time for some cardio.  Use some of Today’s Movements to get warmed up.  Have Fun.
****
Metcon (3 Rounds for time)
Every 10 minutes, for 30 minutes (3 sets), for times of:
Row 1000 Meters
20 Pull-Ups
20 Push Presses (135/95 lbs)

Friday Class Putting In Work. CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, Wa 98223

Monday Monday Monday

Well hope you all had a great weekend.  Here is what we have going on today.  Our challenge starts today so good luck to all those that signed up for that.  Happy Training and Good Luck on a new Fran PR!

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

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Monday CrossFit
****
Warm-up
10 Pass Throughs
25 Band Pull Apart
Banded Hip Stretch
10 Barbell Toe Touches
3 X Through
****
Weightlifting
Shoulder Press (4 X 5)
****
Gymnastics
Toes-To-Bar (4 X 10)
 ****
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

 

Friday Ending The Week With A Bang

Happy Friday.  We finally made it.  Has been a great week in the gym.  Dig in and have fun today.  Happy Training

Some Bare Foot Dead Lifting At CrossFit Orenda In Arlington,WA

Friday CrossFit
****
Warm-up
10 Banded Good Mornings
10 Single Leg RDL
10 American Swings
3 X Through
****
Weightlifting
Deadlift (4 X 6)
Today is about heavy load.  Push yourself and add weight each set.
Gymnastics
Handstand Push-ups (4 Sets Of Max Reps)
****
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings (24/16 kg)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Box Jumps (24″/20″)

 

Thursday Of A Long Week

It has seem that the week has been dragging along.  With that said we are almost there.  Here is what we have going on today.  Happy Training.

Kory demonstrating solid form.

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Thursday CrossFit
****
Warm-up
10 Pass Throughs
10 Band Pull Aparts
Banded Lat Stretch
10 PVC Split Jerks
3 X Through
****
Weightlifting
Clean and Jerk (Take 20 minutes to build to today’s 1-RM )
 ****
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

CrossFit Pilchuck CrossFit Smokey Point Marysville Weight Loss CrossFit Kids Clean and Jerk

Wednesday at CrossFit Orenda

Here is what we have going on today or is it.  I am trying to discourage the cherry pickers so we will be changing workouts often.  It is a nice way to keep you guessing.  Obsessing about your workout out all day is probably not the best approach.  Trust your training, show up, have some fun.  No matter what the task is at hand I believe you can conquer it.  With that said here is what we have going on today. Happy Training.

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

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Wednesday CrossFit
Warm-up
Get  Warmed Up Using Some Of Today’s Movents
****
Metcon (7 Rounds for time)
Every 5 Minute 7 Sets
20 Calories on Rower or Ski Erg
20 KB Swings 55/35
20 Shoulder To Overhead 95/65