Monday Monday Monday

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.

Another Open Workout Is Here

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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Thursday  CrossFit
Warm-up
10 Push Ups
10 Ring Dips
10 Kettle Bell Swings
20 Sit Ups
3 X Through
****
Weightlifting
Bench Press (4 X 5)
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 2-4 reps @ 20X1

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set

****
Metcon (No Measure)
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds
****
Accessory Work
Metcon (No Measure)
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

Monday Monday Monday

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

 

Wednesday & Half Way Through The Week

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.

No automatic alt text available.

 

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

Friday & The First Open Workout

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

****
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

****
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

Well Monday Was Good. Here We Are At Tuesday!

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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Tuesday CrossFit
Warm-up
10 KB Dead Lift
10 American KB Swings
10 KB Row 5 / each arm
10 KB Stiff Leg Dead Lift
3 X Through
****
Weightlifting
Deadlift (3 X 6)
(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)
Rest 3 minutes
****
Metcon (Time)
Complete rounds of 21, 15 and 9 reps for time of:
Hang Power Clean (115/75 lbs)
Bar-Facing Burpees Over the Barbell

CrosssFit Arlington Pilchuck Kids CrossFit Smokey Point

Friday Friday Friday

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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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

 

Monday Monday Monday

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)

 

Wednesday

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

 

Monday Monday Monday

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