Workout of the Day

  • Friday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Get With The Coach For Today’s Warm Up

    Weightlifting

    Power Clean

    Take 15-20 minutes and build to today’s 1-RM Power Clean

    Metcon

    Metcon (Time)

    For time:

    30 Calories of Assault Bike

    30 Burpees

    30 Wall Ball Shots (20/14 lbs)

    30 Kettlebell Swings (32/24 kg)

    30 Dumbbell Push Press (55/35 lb DBs)

    30 Pull-Ups

  • 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 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 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.

  • Saturday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Pick A Partner And Use Some Of Today’s Movements to Get Warmed Up. Get With Your Coach If You Need Ideas.

    Metcon

    Metcon (Time)

    “Get A Grip”

    Teams of two must complete 100 repetitions of the following complex:

    1 Deadlift

    1 Squat Clean

    1 Front Squat

    1 Push Press

    1 Push Jerk

    The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

  • 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.

  • Saturday CrossFit

    CrossFit Orenda – CrossFit

    Metcon

    Metcon (Time)

    For time:

    Run 5k -or- Row 5k

    Run or Row a 5K

    My preference is that you run outside. If you’re running outside, note the course as this will be something we come back to each quarter as a good test of your aerobic capacity.

  • Tuesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    10 Air Squats

    10 Kettle Bell Swings

    10 Sit Ups

    20 Double Unders

    3 X Through

    Weightlifting

    Front Squat

    Every 3 minutes, for 18 minutes (6 sets) of:

    Front Squat x 3 reps

    *Sets 1-2 – 75-80%

    *Sets 3-4 – 80-85%

    *Sets 5-6 – 85% or more

    Metcon

    Metcon (AMRAP – Rounds and Reps)

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

    20 Kettlebell Swings (24/16 kg)

    30 Air Squats

    40 Double-Unders

  • Monday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    10 Push Ups

    10 Sit Ups

    10 Box Jumps

    20 Double Under

    3 X Through

    Weightlifting

    Bench Press

    Every 3 minutes, for 12 minutes (4 sets):

    Bench Press x 6-8 reps @ 20X1

    Metcon

    Metcon (3 Rounds for reps)

    Three sets for max reps:

    90 seconds of the following…

    9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups

    Rest 30 seconds

    90 seconds of the following…

    9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups

    Rest 30 seconds

    90 seconds of the following…

    9 Burpee Box Jump-Overs + Max Reps of Toes to Bar

    Rest 30 seconds

  • 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.