Workout of the Day

  • Hello Sue hope your well

    CrossFit Orenda – Sue

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    A.

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

    Dumbbell Walking Lunge x 20 steps @ 10X0

    Go heavy the final steps should not be performed without struggle.

    B.

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

    20 Double-Unders

    10 Air Squats

    Rest 1 minute

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

    5 Rows

    10 Box Jumps (24″/20″)

    Rest 1 minute

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

    5 sit ups

    10 Push-Ups

  • Tuesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Warm-Up.

    Wall Slides x 5 @ 3131

    Y’s, T’s & W’s x 5 per position

    Pec Activation x 60-90 seconds

    Followed by…

    Three Sets:

    Shoulder Press x 5 (lightish weight or barbell only)

    Close Grip Overhead Squat x 5

    Overhead Carry x 25 yards

    Good Mornings x 5

    Behind the Neck Shoulder Press (or Push Press) x 5

    Then…

    Weightlifting

    Shoulder Press

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

    Strict Shoulder Press x 1 rep

    Suggested loads per set (by %): 80, 85, 90, 95, 95+

    Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

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

    Push Press x Max Reps @ 80-85% of today’s 1-RM

    Metcon

    Helen (Time)

    3 Rounds for time of:
    400m Run
    21 Kettlebell Swings, 53# / 35#
    12 Pull-ups

  • Good Morning Debbie

    CrossFit Orenda – Debbie

    Warm-up

    Warm-up (No Measure)

    15 Minutes of cardio long workout today

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    Complete as many rounds and reps as possible in 30 minutes of:

    50 air squats

    40 Jump Ropes

    30 KB Swings

    20 Dumbbell Thrusters (35/25 lbs)

    10 Sit ups

  • Monday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Warm-Up.

    Hip Flexor Stretch + Posterior Activation

    Followed by…

    Two Sets:

    Kettlebell Halos x 6

    Straddle Pulses x 15.10.5

    Plank Shoulder Taps x 20-30

    Followed by…

    Four Sets (alternate sides to complete 2 sets on each):

    Kettlebell Windmill x 6

    Waiter Hold Kettlebell Alternating Reverse Lunges x 6

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    Complete as many rounds and reps as possible in 30 minutes of:

    500 Meter Row

    40 Double-Unders

    300-Foot Farmer’s Carry (32/24 kg KBs)

    20 Dumbbell Thrusters (35/25 lbs)

    10 Strict Knees to Elbows

  • Saturday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Warm-Up.

    Every minute, on the minute, for 12 minutes, complete:

    Minute 1 – Inchworm Walk x 3 reps

    Minute 2 – Row x 30 seconds

    Minute 3 – Russian Baby Makers x 10 reps

    Minute 4 – Static Hang x 30-45 seconds

    Metcon

    Metcon (Time)

    In teams of two, complete five rounds for time of:

    Run 400 Meters (partners must stay together)

    20 Deadlifts (10 each – 225/155 lbs)

    30 Pull-Ups (15 each)

    Partners must run together, and may only start deadlifts once both members are back at the barbell.

  • Good Morning Debbie

    CrossFit Orenda – Debbie

    Warm-up

    ()

    Metcon

    Metcon (No Measure)

    Every 2 minutes, for 40 minutes (5 sets)

    Station 1 –40 Jump Ropes

    Station 2 – 20 Front-Squats

    Station 3 – 90 seconds of dumbbell rows.

    Station 4 – 15 Box step ups.

  • Friday

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Warm-Up.

    Two sets of:

    Med-Ball Squats x 10 reps

    Med-Ball Rotational Throws x 10 reps (left)

    Med-Ball Rotational Throws x 10 reps (right)

    Med-Ball Deadlifts x 10 reps

    Med-Ball Alternating Step-Ups x 10 reps

    Med-Ball Hamstring Curls x 10 reps

    Metcon (5 Rounds for reps)

    Every 2 minutes, for 40 minutes (5 sets) for max calories:

    Station 1 – 90 seconds of Assault Bike (for calories)

    Station 2 – 20 Front-Racked Kettlebell Walking Lunges (24/16 kg)

    Station 3 – 90 seconds of Rowing (for calories)

    Station 4 – 15 Burpee Box Jump-Overs (24″/20″)

  • Good afternoon sue.

    CrossFit Orenda – Sue

    Metcon (No Measure)

    5 sets of 20 squats

    5 sets of 20 reverse lunges

    5 sets of 15 Superman’s

    5 sets of 15 reverse flys.

    5 sets of 15 TRX Push ups.

    5 sets of 15 trx rows

    CORE.

    5 60 second plank holds.

  • Good afternoon Sue

    CrossFit Orenda – Sue

    Metcon

    Cindy (AMRAP – Rounds and Reps)

    20-Minute AMRAP of:
    5 Pull-ups
    10 Push-ups
    15 Squats

    Warm-up (No Measure)

    Do the above movements with the trx

    Trx rows

    Trx push ups

    Trx squats

  • Thursday

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Warm-Up.

    The Complete Snatch Warm-Up

    Followed by…

    Every 90 seconds for 4:30 (3 sets):

    Close Grip Overhead Squat x 5-7 reps

    Followed by…

    Every 90 seconds for 4:30 (3 sets):

    Snatch Balance x 3

    Weightlifting

    Snatch

    Every 2 minutes, for 16 minutes (8 sets):

    High Hang Snatch + Hang Snatch + Snatch from 2″ Below Knee

    (pause 1-2 seconds in each starting position before snatching)

    Build over the course of the 8 sets, starting at around 55-60% of your 1-RM Snatch.

    Metcon

    Metcon (Time)

    For time:

    Run 800 Meters

    30 Power Snatches (135/95 lbs)

    Run 800 Meters

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