Workout of the Day

  • Thursday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    For time:

    Run 5k -or- Row 5k

    This Should Take Half The Class Use The Remainder Of Class To Work On A Weakness.

    Metcon

    5k Run (Time)

    Max Effort 5k Run

    Metcon

    5k Row (Time)

    Max Effort 5k Row

  • Wednesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    3 Rounds

    Run Parking Lot

    10 Barbell Front Squats

    10 barbell Lunges 5 Ea Leg

    10 Push Ups

    10 Sit Ups

    Weightlifting

    Front Squat

    Front Squat

    *Set 1 – 3 reps @ 65%

    *Set 2 – 2 reps @ 75%

    *Set 3 – 1 reps @ 80%

    *Set 4 – 3 reps @ 85%

    *Set 5 – 2 rep @ 90%

    *Set 6 – 1 rep @ 95%

    *Set 7 – 3 reps @ as heavy as possible

    Rest 2 minutes between sets.

    Metcon (Time)

    For time:

    30 Dumbbell Thrusters (55/35 lb DBs)

    30 Alternating Reverse Lunges with DB Farmer’s Carry

    20 Dumbbell Thrusters

    20 Alternating Reverse Lunges with DB Farmer’s Carry

    10 Dumbbell Thrusters

    10 Alternating Reverse Lunges with DB Farmer’s Carry

  • Tuesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    3 Rounds

    Run Parking Lot

    10 Barbell Deadlifts

    20 Super Mans

    20 Double Unders

    Weightlifting

    Deadlift

    Five sets of:

    Deadlift x 5 reps

    Rest 2-3 minutes

    Keep all sets above 75% of your 1-RM.

    Metcon

    Metcon (Time)

    Five rounds for time of:

    400 Meter Run

    40 Double-Unders

    10 Deadlifts (225/155 lbs)

  • Monmday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    3 Rounds

    Run Parking Lot

    10 Push Ups

    10 Step Ups

    10 Sit Ups

    Weightlifting

    Bench Press

    Every 2 minutes, for 10 minutes (5 sets) of:

    Bench Press x 3 reps @ 21X1

    Rest 45-60 seconds

    Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.

    Metcon

    Metcon (AMRAP – Reps)

    “Desire”

    For max reps:

    5 Minutes of Burpee Box Jump-Overs (24″/20″)

    This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Compare your results to August 21, 2018. If you haven’t done it before…can you get 80 reps in the 5 minutes?

    Accessory Work

    Warm-up (No Measure)

    Every 2 minutes, for 12 minutes (3 sets) of:

    Station 1 – Supine Ring Rows x 8-10 reps @ 2111

    Station 2 – Reverse Snow Angels x 12 reps @ 3030

    Station 3 – Hollow Hold x 45-60 seconds

  • 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)

    Grab some partners and get with the coach to get warmed up.

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

    Station 1 – 10 Box Jumps + 5 Pull-Ups

    Station 2 – 10 Burpees + 5 Ground to Overhead 135/95

    Station 3 – 200 Meter Run with Medicine Ball

    Teammates can only rotate after the running partner returns. Record total rounds and reps per station.

  • Friday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    3 Rounds

    10 DB Thrusters

    10 Box Jumps

    10 Sit Ups

    5 Pull Ups

    Run 1/2 Lap

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of:

    400 Meter Sprint

    20 Dumbbell Thrusters (55/35 lb DBs)

    20 Dumbbell Box Step-Overs (55/35 lbs to 24″/20″ Box)

    20 Pull-Ups

    20 Box Jumps (24″/20″)

    Partners will alternate movements, so Partner A performs 20 Calories of biking, Partner B performs Thrusters, Partner A performs Step-Overs…and so on.

  • Thursday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    3 Rounds

    Run Parking Lot

    10 Air Squats

    10 Push Ups

    10 Toes To Bar

    Accessory Work

    Warm-up (No Measure)

    Three sets for max reps of:

    45 seconds of Parking Lot Sprints

    Rest 45 seconds

    45 seconds of Strict Handstand Push-Ups

    Rest 45 seconds

    45 seconds of Double-Unders

    Rest 45 seconds

    45 seconds of Strict Supinated-Grip Pull-Ups

    Rest 45 seconds

    Metcon

    Metcon (AMRAP – Rounds and Reps)

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

    10 Push Presses (135/95 lbs)

    10 Burpees Over the Barbell

    10 Toes to Bar

  • Wednesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    3 Rounds

    10 Single Arm DB Press 5 Ea. Arm

    5 Toes To Bar

    10 Burpees

    Run 1/2 Lap

    Weightlifting

    Shoulder Press

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

    Shoulder Press x 2-4 reps @ 20X1

    If you achieve 4 successful reps, increase the load in the next set.

    Metcon

    Metcon (Time)

    For time:

    1 Mile Run

    40 Single-Arm Dumbbell Push Press*

    30 Toes to Bar

    20 Burpees

    *For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right, 10 Left, 10 Right.

  • Tuesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    3 Rounds

    Run 1/2 Lap

    5 Pull Ups

    10 Lunges

    10 Air Squats

    Metcon

    Metcon (AMRAP – Rounds and Reps)

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

    400 Meter Run

    10 Strict Pull-Ups

    20 Alternating Reverse Lunges with Farmer’s Carry (24/16 kg KBs)

    40 Air Squats