Workout of the Day

  • Friday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    1 Lap Around Parking Lot

    10 Standing Dumbbell Press

    5 Pull Ups

    20 Sit Ups

    3 X Through

    Weightlifting

    Seated Shoulder Press (4 X 5)

    Unsupported Seated Strict Press x 3-4 reps

    (sit on a bench without back support and press the barbell from shoulder to overhead)

    Rest 2-3 minutes

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    Complete as many rounds and reps as possible in 15 minutes of:

    400 Meter Run

    8 Strict Pull-Ups

    12 Strict Handstand Push-Ups

    Accessory Work

    Warm-up (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

  • Thursday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    10 Pass Throughs

    10 Over Head Squats

    10 Barbell Cleans

    10 Burpees

    3 X Through

    Weightlifting

    Squat Clean (1 X 3)

    For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

    Every Minute on the Minute, for 6 minutes (6 sets):

    High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

    Rest 60 seconds, and then…

    Every 90 seconds, for 6 minutes (4 sets):

    Hang Clean x 1 rep @ 65-80% of 1-RM Clean

    Rest 60 seconds, and then…

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

    Clean x 1 rep @ 80+% of 1-RM Clean

    Metcon

    Metcon (Time)

    For time:

    40/30 Calories of Assault Bike

    20 Burpee Box Jump-Overs (24″/20″)

    10 Squat Cleans (175/115 lbs)

  • Friday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Get With Coach To Warm Up. Use Some Of Today’s Movements to warm up.

    Metcon

    Metcon (4 Rounds for reps)

    Four sets for max reps of:

    45 seconds of Bench Press

    (choose a weight you can handle for 8-10 unbroken reps)

    Rest 15 seconds

    45 seconds of Strict Handstand Push-Ups

    Rest 15 seconds

    45 seconds of Strict Pull-Ups

    Rest 75 seconds

    Metcon

    Metcon (Time)

    For time:

    1000 Meter Row

    100 Double-Unders

    400 Meter Run

    40 Push Presses (115/75 lbs)

    400 Meter Run

  • Thursday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    10 Lunges

    10 Step Ups

    10 Push Ups

    20 Double Unders

    3 X Through

    Weightlifting

    Dumbbell Walking Lunge (3 X 20)

    Three sets of:

    Dumbbell Walking Lunge x 20 steps @ 10X0

    Rest 60 seconds

    Metcon (AMRAP – Rounds and Reps)

    Complete as many rounds and reps as possible in 5 minutes of:

    20 Double-Unders

    10 Kettlebell Swings

    Rest 60 seconds, and then…

    Complete as many rounds and reps as possible in 5 minutes of:

    5 Dumbbell Man-Makers

    10 Box Jumps (or Step-Ups)

    Rest 60 seconds, and then…

    Complete as many rounds and reps as possible in 5 minutes of:

    5 Toes to Bar

    10 Air Squats

  • Wednesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    10 Pass Throughs

    Banded Lat Stretch

    Banded Front Rack Stretch

    10 Air Squats

    10 Broad Jumps

    3 X Through

    Weightlifting

    Squat Clean (1 X 3)

    For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

    Every minute, on the minute, for 5 minutes:

    High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

    Rest 60 seconds, and then…

    Every 90 seconds, for 6 minutes (4 sets):

    Hang Clean x 1 rep @ 65-80% of 1-RM Clean

    Rest 60 seconds, and then…

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

    Clean x 1 rep @ 80+% of 1-RM Clean

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    Complete as many rounds and reps as possible in 10 minutes of:

    10 Ground to Overhead (115/75 lbs)

    10 Burpees Over the Barbell

  • Wednesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Use Some Of Today’s Movements To Warm Up. Get With Your Coach If You Need Ideas.

    Metcon

    Metcon (6 Rounds for time)

    Every 5 minutes, for 30 minutes (6 sets) for times:

    Run 400 Meters

    8 Strict Pull-Ups

    12 Toes to Bar

    16 Push-Ups

    Please note times for each of the six sets.

    Accessory Work

    Warm-up (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)

  • Tuesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Lots Of Skill Work Today. Get With Coach And Use Some Of Today’s Movements To Warm Up.

    Gymnastics

    Metcon (No Measure)

    Every 2 minutes, for 18 minutes (3 sets of each):

    Station 1: Muscle-Ups x Max Reps in 45 seconds

    (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

    Station 2: Handstand Walk x 10 meters

    (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

    Station 3: Ab-Wheel or Barbell Roll-Outs x 12-15 reps

    Accessory Work

    Metcon (6 Rounds for reps)

    Every minute, on the minute, for 24 minutes (6 sets of each):

    Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)

    Minute 2 – 15 Kettlebell Swings (32/24 kg)

    Minute 3 – 10 Dumbbell Thrusters (55/35 lbs)

    Minute 4 – 12 Ring Dips

  • Saturday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Metcon

    Metcon

    Metcon (No Measure)

    Pick A Partner And Get Ready For Today’s Workout. If You need Suggestions Ask Your Coach.

    Metcon (No Measure)

    Pick A Partner And Get Ready For Today’s Workout. If You need Suggestions Ask Your Coach.

    Metcon (No Measure)

    Pick A Partner And Get Ready For Today’s Workout. If You need Suggestions Ask Your Coach.

  • Monday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    10 Goblet Squats

    5 Pull Ups

    10 Push Ups

    20 Sit Ups

    3 X Through

    Weightlifting

    Paused Front Squat (3 X 5)

    Every 3 minutes, for 15 minutes (5 sets) of:

    Pause Front Squat x 3 reps @ 32X1

    Metcon

    Mary (AMRAP – Rounds and Reps)

    20-Minute AMRAP of:
    5 Handstand Push-ups
    10 Pistols (5-L / 5-R)
    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.

  • 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.