Friday At Last

Just want to thank everyone that came out Saturday and showed their support.  This is what makes the CrossFit Community Amazing.  Here is what we have going on today.

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

Friday CrossFit
****
Warm-up
10 Push Ups
10 Sit Ups
10 DB Snatch 5 Ea Arm
Run 1/2 Lap
3 X Through
****
Weightlifting
Bench Press
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps

Suggested loads per set (by %): 70, 75, 80, 85, 90+

Once you have found your 3-RM, then perform the following…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ -10 to 15 lbs off today’s last set

****
Metcon (Time)
Five rounds for time of:
15/10 Calories of Assault Bike (or 200 Meter Run)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

 

Saturday Tribute Wod

 

CrossFit Orenda  invites each of you on Saturday, January 20th at 9:00am to honor a local Fallen Hero, Deputy Daniel McCartney. This invitation goes beyond our members to the entire community. Donations are welcome and will be given to the online fund set up for the family by Annie at CrossFit Yelm
https://www.youcaring.com/mccartneyfamily-1063050

Deputy Daniel McCartney was fatally shot while responding to a call on Monday Morning, January 8th. Our first responders run toward the danger when we are trying to get away from it, and unfortunately we lost a great man.

CrossFit Yelm describes Deputy McCartney as an amazing father, husband and coach. His three young boys were his whole heart.

 

No automatic alt text available.

“McCartney”
3 RFT Teams of 3
2000m Row or 1600m Run
14 DB Thrusters (50/35)
34 KBS (50/35)
484 Dubs
108 Burpees
2000m Row or 1600m Run
18 deadlifts (225/185)
**split reps however**

What the numbers mean:
2000+14 = the year he started with Pierce Co
34 reps = his age when he passed
484 reps = his badge number
108 = date of his passing
2000+18 = the year of his passing
3 rounds for his three sons

Thursday & Some Olympic Lifts

Hope you week is going well and that you have signed up for the open.  Here is what we have going on today.

 

MLK Day 2018
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

****

Thursday CrossFit
Warm-up
Grab a PVC Pipe and get with your coach.
****
Weightlifting
High Hang Snatch + Hang Snatch (1 X 6)
Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch

Build over the course of the six sets.

****
Weightlifting
4-Position Halting Snatch Deadlift (1 X 3)
Every 2 minutes, for 6 minutes (3 sets):
4-Position Halting Snatch Deadlift x 1 rep
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)
****
Metcon (4 Rounds for reps)
Four sets for max reps/calories:
30 seconds of Assault Bike (for calories)
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds

 

Monday Monday Monday

Hope you all had a great weekend and got fully recharged.  Do Not Forget to register for the open.

 

Braeden Working On His Snatches
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

****

Monday CrossFit
Warm-up
10 Pass Throughs
10 Barbell Power Cleans
10 Push Ups
10 Med Ball Sit Ups
3 X through
****
Weightlifting
Power Clean (6 X 1.1.1)
Every 3 minutes, for 18 minutes (6 sets):
(rest 10 seconds between singles)
****
Metcon (Time)
For time:
1000 Meter Row
50 Kettlebell Swings
(Note time and weight of kettlebell used.)

 

Friday & A Nice Little Chipper

Here is what we got going on today.

 

CrossFit Orenda gym in Arlington, WA

Noah Getting After Wall Balls

 

Friday CrossFit
Warm-up
10 Lunges
10 Wall Balls
10 Push Ups
10 Sit Ups
3 X Through
****
Weightlifting
Front Racked Alternating Reverse Lunges (4 X 20)
 ****
Gymnastics
Weighted Pull-ups (4 X 6)
****
Metcon (Time)
For time:
40 Wall Ball Shots (20/14 lbs to 10′)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

 

Wednesday

Half  way point.  Here is what we got going on today.

 

Wednesday CrossFit
****
Warm-up
10 PVC Split Jerk
10 Pass Throughs
10 Box Jumps
10 Push Ups
3 X  Through
****
Weightlifting
Split Jerk (Take 20-25 minutes to build to today’s heavy 1RM)
****
Metcon (3 Rounds for reps)
For Max Reps:
3 Minutes of Concept  Bike or Rowing for Calories
Rest 60 seconds
3 Minutes of Dumbbell Box Step-Overs (20″, 55/35 lbs)
Rest 60 seconds
3 Minutes of Thrusters (115/83 lbs)

 

Friday At Last

Well here we are at the end of another week.  Here is what we have going on today.

Image result for friday pictures

Friday CrossFit
Warm-up
10 Push Ups
10 Burpees
10 Sit Ups
10 Lunges
3 X Through
****
Weightlifting
Bulgarian Split Squat (4 X 8)
 ****
Weightlifting
Tempo Push Ups (4  x Max Reps)
****
Metcon (4 Rounds for reps)
Four sets for max reps of:
45 seconds of DB Burpees (35/25 lbs)
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of Toes to Bar
15 seconds of Rest

 

A Little After Christmas Fun On A Thursday

I hope you did not think we would not be doing this.  Here we go.

 

 

Image result for funny disaster christmas pictures

Metcon (Time)
1 – 100 Meter Run
2 – Burpee Box Jump-Overs
3 – Push-Ups
4 – Toes to Bar
5 – Burpees
6 – Dumbbell Grounds to Overhead
7 – Push-ups
8 – Jumping Lunges
9 – Kettlebell Swings
10 – Shoulder to Overhead
11 – Goblet Squats
12 – Pull-Ups

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 100 Meter Run
2 – 2 Burpee Box Jump-Overs; 100 Meter Run
3 – 3 Push-Ups; 2 Burpee Box Jump-Overs; 100 Meter Run
4 – 4 Toes to Bar; 3 Push-Ups; 2 Burpee Box Jump-Overs; 100 Meter Run
. . . and so on.

Tuesday In 2018

Goooood Morning.  We have a lot of new faces in the gym.  Please make sure to say hi to people and make them feel welcome.  We have all been the new person.  Here is what we have going on today.

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

Tuesday CrossFit
Warm-up
10 Air Squats
10 Jump Lunges
10 Burpess
10 Pull Ups
3  X Through
****
Weightlifting
Single Arm Over Head Press (4 X 10 Each Arm)
****
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell
****
Metcon (No Measure)
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

 

Happy New Year

Happy New Year,  Here is what we have going on today.
Image result for happy new year 2018 images
Warm-up
10 KB Dead Lifts
10 KB Swings
10 KB  Thrusters
Runners Stretch
3 X through
Make sure to go light. This is a warm up not a workout.
****
Weightlifting
Deadlift (3 X 6)
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts over 75% of your 3-RM.

****
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups