Workout of the Day

  • Wednesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    20 Double Unders

    5 Single Arm DB Snatch Each Arm

    5 Pull Ups

    20 Sit Ups

    3 X Through

    Weightlifting

    Deadlift

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

    Deadlift

    *Set 1 – 5 reps @ 70%

    *Set 2 – 4 reps @ 75%

    *Set 3 – 3 reps @ 80%

    *Set 4 – 2 reps @ 85%

    *Set 5 – 2 reps @ 90%

    *Set 6 – 4-6 reps @ 80%

    Metcon

    Metcon (Time)

    For time:

    60 Double-Unders

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

    30 Pull-Ups

    40 Double-Unders

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

    20 Pull-Ups

    20 Double-Unders

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

    10 Pull-Ups

  • Tuesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Long Cardio Day Today. Get With Your Coach For The Warm Up. During That Time Get Set Up For The Workout.

    Metcon

    Metcon (AMRAP – Rounds and Reps)

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

    500 Meter Run

    50 Double-Unders

    10 Strict Handstand Push-Ups

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

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

    20/15 Calories of Assault Bike

    40 Push-Ups

    20 Wall Ball Shots (20/14 lbs)

  • Monday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Grab a PVC Pipe and get with coach for warm up today.

    Weightlifting

    Hang Snatch + Snatch (1 X 5)

    Five sets of:

    Hang Snatch + Snatch

    Rest 20 seconds

    Tall Box Jumps x 1.1.1.1.1

    (rest 5 seconds between jumps; step down each time)

    Rest 2 minutes

    Metcon

    Metcon (Time)

    Three rounds for time of:

    400 Meter Run

    15 Overhead Squats (135/95 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

    Metcon

    Fight Gone Bad (3 Rounds for reps)

    Three rounds of:
    Wall-ball Shots (Reps), 20#
    Sumo deadlift high-pull (Reps), 75#
    Box Jumps, 20″ (Reps)
    Push-press (Reps), 75#
    Row (Calories)
    1-minute rest
    This is one minute for each station. Instead of rowing we will run a half or full lap around the parking lot. The run should be a sprint.

  • Friday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    10 Air Squats

    10 American KB Swings

    5 Toes To Bar

    10 Sit Ups

    3 X Through

    Weightlifting

    Back Squat (Max Reps @ 90% )

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

    Back Squat x 2 reps

    *Sets 1-4 – 2 reps @ 88-94%

    *Set 5 – Max Reps @ 90%

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    Complete as many rounds and reps as possible in 6 minutes of:

    3 Thrusters (135/95 lbs)

    6 Toes to Bar

    12 Kettlebell Swings (32/24 kg)

  • Thursday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Today is a long burner. Get With Coach To Get Some Warm Up Ideas.

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    Complete as many rounds and reps as possible in 40 minutes of:

    400 Meter Run

    40 Double-Unders

    20/15 Calories of Assault Bike

    40 Double-Unders

    40/30 Burpees

  • Wednesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    10 Pass Throughs

    10 Barbell Push Press

    10 Reverse Lunge O.H. PVC Pipe

    5 Pull Ups

    3 X Through

    Weightlifting

    Push Press (4 X 5)

    Five sets of:

    Push Press x 3-4 reps

    Rest 2 minutes

    Build to today’s heavy 3-4 reps.

    Metcon

    Metcon (AMRAP – Rounds and Reps)

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

    10 Push Presses (95/65 lbs)

    10 Alternating Overhead Reverse Lunges (95/65 lbs)

    10 Pull-Ups

    Accessory Work

    Warm-up (No Measure)

    Every 90 seconds, for 6 minutes (2 sets of each):

    Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)

    Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

  • Tuesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Run 1/2 Lap

    10 Barbell Power Cleans

    10 Box Jumps

    5 Toes To Bar

    3 X Through

    Metcon

    Metcon (No Measure)

    Every 90 seconds, for 24 minutes (8 sets) of:

    Station 1 – 3 Power Cleans

    (building to as heavy as you can handle for 3 reps; drop the barbell and reset for each rep)

    Station 2 – 6 Tall Box Jumps

    (jump as high as you can and land on the box as tall as possible, keeping the focus on the concentric portion of the jump; step down – do not jump down)

    Metcon

    Metcon (Time)

    For time:

    800 Meter Run

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

  • Monday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    This is a baseline interval test. Get with coach on how to get set for today’s workout.

    Metcon

    Metcon (5 Rounds for time)

    Baseline Interval Test”

    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.