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
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Warm-up
10 Pass Throughs
25 Band Pull Apart
Banded Hip Stretch
10 Barbell Toe Touches
3 X Through
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Weightlifting
Shoulder Press (4 X 5)
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Gymnastics
Toes-To-Bar (4 X 10)
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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
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Warm-up
10 Banded Good Mornings
10 Single Leg RDL
10 American Swings
3 X Through
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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)
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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
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Warm-up
10 Pass Throughs
10 Band Pull Aparts
Banded Lat Stretch
10 PVC Split Jerks
3 X Through
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Weightlifting
Clean and Jerk (Take 20 minutes to build to today’s 1-RM )
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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
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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

 

Monday Monday Monday

Well hope everyone had a great weekend. Was a fun week in the gym.  Looking forward to another.  Remember we have our meltdown challenge starting.  Great time to get your friends in the gym with you.  Well here is what we have going on today.

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

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Monday CrossFit
Warm-up
10 Air Squats
10 Push Ups
10 KB Swings American
Lunge Stretch
Pigeon Stretch
3 X Through
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Weightlifting
Back Squat (3 X 8)
Weightlifting
Single Arm Dumbbell Row (3 X 10)
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Metcon (AMRAP – Rounds and Reps)
Four sets of 3-minute sprints of:
“Mary”
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed

 

Friday At Last

Well we made it.  Another fun week in the gym.  Here is what we have going on today.  It has been a rough week so use this to get some of the lactic acid out and try to keep moving up until the rest period.

Holly Is Always An Inspiration.
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

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Friday CrossFit
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Warm-up
Grab A Partner And Get Warmed Up.  Use Some Of Today’s Movements.
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Metcon (AMRAP – Rounds and Reps)
Perform 4 sets against a 5-minute running clock, for max reps of:
Row 500 Meters
immediately followed by as many rounds and reps as possible of…
10 Kettlebell Swings (24/16 kg)
10 Push-Ups

Rest 5 minutes between sets.

If you’re training with others, Partner A will race through 5 minutes, then rest while Partner B races through 5 minutes – alternating back and forth for 40 minutes until each partner has completed four sets.

Pilchuck CrossFit Arlington CrossFit Smokey Point Fitness CrossFit Kids 

Thursday CrossFit Orenda

All Right almost to the end of the week.  For you that are always trying to spy the workout, stop looking your doing yourself an injustice.  Trust that your training has prepared you for anything that may come up.  Also Barbells For Boobs Gear is ready to be ordered.  Men’s Mock Ups are coming soon. 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

 

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Thursday CrossFit
Warm-up
10 Dumbell Thrusters Light
10 Lunges
10 Push Ups
10 Sit Ups
Banded Hip Stretch
3 X Through
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Weightlifting
Barbell Reverse Lunge (3  x 10)
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Gymnastics
Weighted Pull-ups (3 X 3)
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Metcon (Time)
Three rounds for time of:
10 Thrusters (135/95 lbs)
20 Pull-Ups
400 Meter Run

 

Wednesday Means The Half Way Marker Again

Great job this week.  Lots of good things going on.  Was awesome that the crew stuck around to get some extra work in yesterday.

Getting in some extra work.
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington,WA

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Wednesday CrossFit
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Warm-up
20 Band Pull Aparts
Banded Front Rack Stretch
10 Pass Throughs
10 DB Shoulder Press
20 Double Unders
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Weightlifting
Push Press (6 X 1)
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 2 reps
*Set 4 – 1 rep
*Set 5 – 1 rep
*Set 6 – 1 rep
Rest 2 minutes between sets and use that time to prep for the conditioning workout
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Metcon (Time)
Three rounds for time of:
10 Deadlifts (275/185 lbs)
15 Ring Dips
30 Double-Unders

 

 

Tuesday At CrossFit Orenda

Well yesterday was a success.  Lets get into today.  Today is all mental.  Dig in and hit your EMOM’s.  Have fun and Happy Training.

That’s a Workout Face.
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

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Tuesday CrossFit
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Warm-up
10 Pass Throughs
10 Over Head Squats
10 Face Pulls With Red Band
Banded Hip Stretch
3 X Through
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Weightlifting
Hang Snatch (Every 90 seconds, for 18 minutes (12 sets):)
Hang Snatch x 1 rep

Build as you go, but make sure the focus is on proper technique and mechanics as you build.

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Metcon (10 Rounds for time)
Every minute, on the minute, for 10 minutes, complete:
5 Burpee Box Jump-Overs (24″/20″)
5 Toes to Bar

CrossFit Pilchuck Marysville Smokey Point CrossFit Arlington CrossFit Orenda Fitness Gym CrossFit Kids

Monday Monday Monday

A working weekend got me like…..  Well time to dig in and get after it.  We had a great weekend at a community event this weekend.  Here is what we have going on today.

Centennial SK8 Festival
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington,WA 98223

Monday CrossFit
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Warm-up
Take some time using some of today’s  movements to warm up.
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Metcon (Time)
For time:
Run 800 Meters
immediately followed by…

Three rounds of:
10 Shoulder to Overhead (155/105 lbs)
20 Box Jumps (24″/20″)
30 Kettlebell Swings (24/16 kg)

immediately followed by…
Run 800 Meters