Workout of the Day

  • Wednesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Get with coach for warm up and how we are going to attack today.

    Metcon

    Metcon (No Measure)

    Every 90 seconds, for 30 minutes (5 sets):

    Station 1 – 25/18 Calories of Assault Bike

    Station 2 – 15 Burpee Box Jump-Overs (24″/20″)

    Station 3 – 200 Meter Run

    Station 4 – 20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)

    Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.

    On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.

  • Tuesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    10 Air Squats

    10 Push Ups

    10 Pull Ups

    10 Sit Ups

    3 Through

    Weightlifting

    Back Squat

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

    Tempo Low-Bar Back Squat x 5 reps @ 32X1

    Metcon

    Metcon (No Measure)

    “Fran on Repeat”

    Every minute, on the minute, for 5 minutes:

    12 Thrusters (95/65 lbs)

    12 Pull-Ups

    If your “Fran” time is not yet under 5 minutes, please scale down the repetitions. If, on the other hand, you have a sub-3:00 Fran time, please scale up and perform 15 reps of each movement on each minute.

  • Monday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Get With Coach On Warm Up Today.

    Weightlifting

    High-Hang Snatch

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

    High Hang Snatch x 2 reps

    Followed by…

    Weightlifting

    Hang Snatch

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

    Hang Snatch x 2 reps

    Followed by…

    Weightlifting

    2 Snatch Lift-Offs + Snatch

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

    2 Snatch Lift-Offs + Snatch

    The weight should be constantly building throughout the 18 minutes of this session.

    Metcon

    Metcon (Time)

    For time:

    1000 Meter Row

    30 Burpees Over the Barbell

    15 Hang Power Snatches (155/105 lbs)

  • 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)

    Get With Your Coach And Get Warmed Up For Today. Use Some Of Today’s Movements To Get Warmed Up.

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    In 15 minutes, complete the following:

    Run 800 Meters

    immediately followed by as many rounds and reps as possible of:

    5 Strict Pull-Ups

    10 Push-Ups

    15 Air Squats

    Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .

    B .

    In 15 minutes, complete the following:

    Run 800 Meters

    immediately followed by as many rounds and reps as possible of:

    10 Dumbbell Squat Clean + Thrusters (55/35 lbs)

    10 Toes to Bar

  • Friday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    10 Goblet Squats With Hold At Bottom

    10 Alternating Lunge Stretch

    Lunge With Rotation Down And Back

    5 Wall Balls

    3 X Through

    Weightlifting

    Front Squat

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

    Front Squat x 3 reps @ 85% or more of 1-RM

    Metcon

    Metcon (2 Rounds for time)

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

    Row 1000/850 Meters

    50 Wall Ball Shots (20/14 lbs)

    Metcon (2 Rounds for time)

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

    Row 1000/850 Meters

    50 Wall Ball Shots (20/14 lbs)

  • Thursday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    10 Ring Dips

    10 Push Ups

    10 Pass Throughs

    20 Sit Ups

    3 X Through

    Weightlifting

    Bench Press

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

    Bench Press

    *Set 1 – 5 reps @ 80-85%

    *Set 2 – 3 reps @ 85-90%

    *Set 3 – 2 reps @ 90%

    *Set 4 – 3 reps @ 85-90%

    *Set 5 – 8 reps @ 75-80%

    *Set 6 – 8 reps @ 75-80%

    Metcon

    Metcon (Time)

    Five rounds for time of:

    12 Ring Dips

    12 Push Presses (115/75 lbs)

    12 Burpees Over the Barbell (Lateral)

  • Wednesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    20 Double Unders

    10 Push Ups

    10 Lunges 5 Ea Leg

    20 Sit Ups

    3 X through

    Weightlifting

    Deadlift

    Deadlift

    *Set 1 – 10 reps @ 50% of 1-RM

    *Set 2 – 10 reps @ 60%

    *Set 3 – 10 reps @ 65%

    *Set 4 – 8 reps @ 75%

    *Set 5 – 6 reps @ 80%

    Rest 2-3 minutes between sets.

    Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.

    Metcon

    Metcon (AMRAP – Rounds and Reps)

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

    60 Double-Unders

    30 Alternating Reverse Lunges with Dumbbells (55/35 lbs)

    15 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

  • Tuesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Run 1/2 Lap

    5 Pull Ups

    5 Toe To Bar

    10 Push Ups

    3 X Through

    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)

  • Monday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Get With Coach To Get Warmed Up.

    Accessory Work

    Warm-up (No Measure)

    Every 2 minutes, for 8 minutes (4 sets):

    Sotts Press x 3 reps

    (clean grip, pressing from the front-rack position in receiving)

    Weightlifting

    Power Clean + Jerk + Clean Jerk (Every two minutes, for 20 minutes (10 sets))

    Metcon

    Grace (Time)

    For Time:
    30 Clean and Jerks, 135# / 95#