Workout of the Day

  • Friday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Warm-Up.

    Hip CARs

    Followed by…

    Two Sets:

    Bear Crawl x 20 steps forward + 20 steps backward

    Dead Bugs x 20 reps

    Lateral Lunges or Cossack Squats x 20 reps

    Scapular Push-Ups x 10 + Plank Toe Touches x 20

    Russian Baby Makers x 10

    Rest 60 seconds

    Weightlifting

    Back Squat

    Every 2 minutes, for 10 minutes (5 sets):

    Back Squat

    *Set 1 – 5 reps @ 55%

    *Set 2 – 5 reps @ 65%

    *Set 3 – 3 reps @ 75%

    *Set 4 – 2 reps @ 85%

    *Set 5 – 2 reps @ 90%

    Followed by…

    Every 3 minutes, for 6 minutes (2 sets):

    Back Squat x 6-8 reps @ 80%

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    Complete as many rounds and reps as possible in 12 minutes of:

    3 Strict-Handstand Push-Ups

    6 Strict Pull-Ups

    12 Alternating Pistols (single-leg squats)

  • Happy Friday Sue

    CrossFit Orenda – Sue

    Metcon

    ()

  • Thursday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Warm-Up.

    Overhead Movement Prep

    Followed by…

    Three sets of:

    Press in Split Jerk Position x 3-5 reps

    Recover to Standing w/ Barbell Overhead (front foot moves first!)

    Alternating Reverse Lunges (barbell overhead) x 6

    Rest as needed

    Weightlifting

    Split Jerk

    Every 2 minutes, for 20 minutes (10 sets):

    Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving x 2 reps

    *Sets 1-2 = @ 65% of your 1-RM Split Jerk

    *Sets 3-4 = @ 70%

    *Sets 5-6 = @ 75%

    *Sets 7-10 = @ 80%

    Metcon

    Metcon (Time)

    For time:

    800 Meter Run

    60 Alternating Dumbbell Snatches (50/35 lbs)

    800 Meter Run

  • Thursday Burn

    CrossFit Orenda – Sue

    Metcon

    Metcon (No Measure)

    Against a 3-minute running clock…

    15 Trx Mountain Climbers

    15 Trx Rows

    15 Trx Mountain Climbers

    15 Trx squats

    Max reps of Burpee Broad Jumps in the remaining time.

    Rest 2 minutes, and repeat for a total of FIVE sets.

  • Wednesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Warm-Up.

    Complete Snatch Warm-Up

    Followed by…

    Over-Under Drill

    Followed by…

    Three sets (w/ empty barbell or PVC):

    Overhead Squat x 5 reps (use a progressively narrower grip for every set)

    Rest 15 seconds

    Press from Behind the Neck x 5 (press from front if BTN is not possible)

    Rest 15 seconds

    Jumping Squats x 5 (barbell on back)

    Rest 30-45 seconds

    Metcon

    Metcon (No Measure)

    Every minute, on the minute, for 28 minutes (7 sets of):

    Station 1 – 15/10 Calories of Rowing

    Station 2 – 10 Overhead Squats (135/95 lbs)

    Station 3 – Max Reps of Burpee Box Jump-Overs (24″/20″)

    Station 4 – Rest

  • Tuesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    PERFORMANCE

    Warm-Up.

    12-Minute Mobility for Hip Hinge Day

    Followed by…

    Three sets of:

    Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

    Med Ball Rotating Slams (Right) x 10 Reps (or Russian Twists)

    Rest as needed

    Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

    Med Ball Rotating Slams (Left) x 10 Reps

    Rest as needed

    Weightlifting

    Deadlift

    Every 90 seconds for 9 minutes (6 sets):

    Speed Deadlift x 3 reps @ 70%

    Reset the barbell every time on the floor…do not perform these touch and go.

    Metcon

    Metcon (No Measure)

    Every 7 minutes, for 21 minutes (3 sets) for times:

    20/15 Calories of Assault Bike

    100-Foot Walking Lunges with Farmer’s Hold (24/16 kg)

  • Tuesday Fright

    CrossFit Orenda – Sue

    Metcon

    Metcon (No Measure)

    Complete as many rounds and reps possible in 25 minutes of:

    50 Jump Rope

    20 Box Step-Ups

    10 Single-Leg Hip Bridges (Left)

    10 Single-Leg Hip Bridges (Right)

    Rest 30 seconds

    Lay on the floor one leg in air raise hips for hip bridges,

  • Monday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Warm-Up.

    The Complete Snatch Warm-Up

    Followed by…

    Snatch Barbell Complex

    Then…

    Weightlifting

    Snatch

    Take 15 minutes to build to approximately 80% of your 1-RM Snatch

    and then…

    Metcon

    Metcon (Weight)

    Every 5 minutes, for 25 minutes (5 sets) for max load:

    500 Meter Row

    5 Snatches

    Your goal is to lift as much as possible over the course of the 25 snatch attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.

  • CrossFit Sunday

    CrossFit Orenda – CrossFit

    Metcon

    Metcon (No Measure)

    Mobility and Maintenance

    * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

    * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

    * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

    Metcon

    Metcon (No Measure)

    Nutrition Preparation

    * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

    Metcon

    Metcon (No Measure)

    Mental Restoration

    * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

  • CrossFit Saturday

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Warm-Up.

    Banded Scarecrow

    Over-Under Drill

    Static Hang x 3 minutes in as few sets as possible

    Followed by…

    Kettlebell Movement Primer

    Four sets (2 with each side) of:

    Single-Arm Press (or Push Press) x 3 reps

    Waiter Hold Alternating Reverse Lunges x 6 reps

    Rest as needed

    Metcon

    Metcon (Time)

    Ten rounds for time of:

    200 Meter Run or 50 Double-Unders

    10 Down Ups

    8 Ground to Overheads (95/65 lbs)

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