Workout of the Day

  • Monday CrossFit

    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)

  • 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.

  • Ryan Thompson

    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

  • Friday CrossFit

    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

  • Thursday CrossFit

    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

  • Tuesday CrossFit

    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.

  • Wednesday

    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%

    Followed by…

    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″)

  • Monday CrossFit

    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.

  • 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)

    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….)