Workout of the Day

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

50 Double Unders

10 Push Ups

10 KB Swings

20 Sit Ups

Metcon

Metcon (Time)

For time:

36 Kettlebell Swings

36 Push-Ups

24 Kettlebell Swings

24 Push-Ups

12 Kettlebell Swings

12 Push-Ups

Accessory Work

Accessory (No Measure)

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

Station 1 – Barbell Hip Thrust x 6 reps @ 21X1

Station 2 – Band Pull-Aparts x 30 reps @ 1010

Station 3 – L-Sit x 60 seconds (accumulated time)

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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.

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CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Ryan Thompson was a loving family man, friend, coworker, brother, uncle, son, husband, father, and servant to his community. He gave his life in the line of duty, protecting the community and those he loved. His spirit and love for life were bigger than his size. He was truly a giant among men and will leave a void that will be hard to fill. The money raised will go to the family of Ryan Thompson and help them in their time of need. If enough is raised it can be set aside in a fund for his children’s education and this will be a declaration to them about their father; and the man he was

Please join us as we come together and help a family who’s husband, father, son and best friend were taken to soon.

Metcon

Metcon (Time)

Hero Wod

Ryan Thompson

3 Rounds For Time 3 Children Left Behind

42 Push Ups = Age Of E O W

35 Sit Ups = Month Of E O W

03 Burpees = Month Of E O W

19 Pull UPs = Day Of E O W

19 Air Squats = Year Of E O W

400M Run Because Ryan Liked To Run

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CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Get With Coach Today On Warm Up. We Will Be Stretching And Doing Some Shoulder Warm Up Stuff.

Accessory Work

Metcon (No Measure)

Five sets of:

Barbell Z-Press x 5 reps

Rest 75 seconds

Weighted Strict Pull-Up x 5 reps

Rest 75 seconds

Build over the course of the five sets to today’s heavy 5-RM for both movements.

Metcon

Metcon (AMRAP – Rounds and Reps)

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

40 Double-Unders

10 Alternating Dumbbell Snatches (55/35 lbs)

10 Chest-to-Bar Pull-Ups

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CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

We got a good one today. Get with the coach today on warm up.

Metcon

Metcon (4 Rounds for reps)

3 Rounds For Reps

Every 10 Minutes For 40 Minutes 4 Sets

2 Minutes Double Unders/Jump Rope

2 Minutes Step Ups/ Box Jumps

2 Minutes Burpees

400M Walk Or Run

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CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Get With Coach Today On Warm Up.

Weightlifting

Deadlift

Deadlift x 15 reps @ 2011

Rest 15-20 seconds

60 seconds of Strict Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 10 reps @ 2011

Rest 15-20 seconds

60 seconds of Strict Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 5 reps @ 2011

Rest 15-20 seconds

60 seconds of Strict Handstand Push-Ups x Max Reps

Metcon

Metcon (4 Rounds for reps)

Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Power Cleans (115/75 lbs)

10 Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

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CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Get With Coach On Warm Up And Squat Progressions.

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%

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

Back Squat x 10 reps @ 70-75%

(goal is to use these two sets to find a 10-RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

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

3 Bar Muscle-Ups

6 Strict Handstand Push-Ups

12 Box Jumps (30″/24″)

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CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Time to test your fitness once again. We did this back in Jan. Get With Coach On How This Will Work.

Metcon

Metcon (6 Rounds for time)

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

10 Strict Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wall Ball Shots (20/14 lbs to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

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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.

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CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Fun One Today. Get A Partner And Get With Coach On Warm Up.

Metcon

Metcon (Time)

In teams of two, alternating each movement, complete ten rounds for time of:

400 Meter Run

10 Overhead Squats (115/75 lbs)

10 Burpee Box Jump-Overs (24″/20″)

(Partner A runs; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B runs; Partner A performs 10 overhead squats; etc….)

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