W.O.D. July 30th, 2009

Hey Arnprior Bootcampers! Just a reminder that this today's class will be held at 5:30pm!!!

Hope everybody is ready for bootcamp games on Saturday, it's gonna be a great W.O.!

Warm up: Jumping jax x 25, Sit ups x 25, Jumping Jax x 25

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Complete 2 Rounds of:

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1 minute jump rope

1 minute pushups

1 minute jumprope

1 minute squats

1 minute jumprope

1 minute burpees

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Rest for 30 seconds between each exercise.

W.O.D. July 29th, 2009

Warm up: 200 Jump rope + 25 Burpees

10 DB Snatches/arm

20 Box Jumps

30 Push Press

40 Leg Raises

3 Rounds

W.O.D. July 28th, 2009

Warm up: Tabata Jump rope x 8 rounds

(Courtesy of Crossfit Hardcore)

"Rita"

10, 9, 8...1...8, 9, 10 of:
Thrusters
Dips
Pullups

W.O.D. July 27th, 2009

Hey Everyone,

I wanted to make an annoucement concerning this Saturday's classes.
Paul & Kerri are both away, so I am running the show. This means that I can only run one bootcamp class on Saturday, which has given me a fantastic idea.......
Bootcamp games!
Arnprior vs. Renfrew...may the best team win!!!!
Bootcamp games will be taking place at our Arnprior location @ 9am.
Please register by Wednesday, July 29th, so I know how many from each location I will have.
Also, please note that I will only be taking the first 8 campers from each gym, so register ASAP!!!! What a way to finish a transformation challege! Which by the way, we will be taking measurements starting next Tuesday, as we are closed this upcoming Monday, August 3rd.

Warm up: Jumping Jax x 50 + Russian Twists x 30

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"Angry Annie"
(courtesy of CF One World)

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Complete 50/40/30/20/10 reps for time:
Squats (butt to the ball)
Pushups
Situps
Dubs/20 Burpees

W.O.D. July 25th, 2009

Warm up: 1 min stations of... Box Jumps, Jump rope, Jumping Jax, Russian Twists

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W.O.D.

"Weekend Warriors"

For Time...

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50 Sit ups

50 Squats

50 Sit ups

50 Burpees

50 Squats

50 Sit ups

50 Squats

Row for 80 calories

W.O.D. July 23, 2009

ATTENTION ARNPRIOR BOOTCAMERS: CLASS START AT 5:30 TODAY!!!

warm up: Burpees x 10, Pushups x 10, Jumping Jax x 40, X 2

W.O.D.

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"Stealth"

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Squats x 15

Situps x 15

Box Jumps x 15

Push Press x 15

Jump Rope x 150

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4 Rounds for time!

W.O.D. July 22, 2009

ATTENTION ALL ARNPRIOR BOOTCAMPERS!!!
CLASS WILL BE HELD AT 5:30 ON THURSDAY, JULY 23RD!!!

warm up: Squats x 10, 3 Way Shoulder x 10, DB Row x 10, X2

W.O.D.

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50 DB Snatches (25/arm)

10 Lunges/leg

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40 Situps

10 Lunges/leg

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30 Box Jumps

10 Lunges/leg

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20 Pushups

10 Lunges/leg

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10 Burpees

10 Lunges/leg

W.O.D. July 21, 2009

warm up: 1 min Plank, 10 Pushups, 10 Situps X2

40 second Stations, 20 seconds of Jumping Jax, 1 minute Rest

W.O.D.

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1. Squats

2. Pushups

3. DB Swings

4. Landmines

5. Push Press

6. Burpees

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250m Row

W.O.D. July 20, 2009

REMINDER TO ALL RENFREW BOOTCAMPERS:
CLASSES ON MONDAY & WEDNESDAYS ARE NOW @ 5PM!!!

Warm up: 50 Ropes, 10 Burpees, 50 Ropes, 3 Way Shoulders

W.O.D.

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20 DB Rows

30 Pushups

40 Situps

50 DB Swings

100 Jump Rope

50 DB Swings

40 Situps

30 Pushups

20 DB Rows

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250m Rower

Mark jumping onto 6 mats, a green box, and a reebox set as high as it can go....

W.O.D. July 18, 2009

warm up: 50 Ropes - 10 Burpees - 50 Ropes

W.O.D.

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25 Pushups

15 Wall Balls

5 Dead Lifts

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25 Situps

15 Box Jumps

5 Dead Lifts

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25 Squats

15 DB Swings

5 Dead Lifts

July 17th, 2009

Well, last night was a doozy! We decided in Arnprior to name that W.O.D. after the bootcampers had completed 3 rounds...name courtesy of Erika and Mark.

Also, I just wanted to post up the new Renfrew Bootcamp schedule as things have changed a little.

Mondays & Wednesdays

5pm

Tuesdays & Thursdays

12 noon

6pm

Saturdays

10:30am

Check in again tomorrow morning, and Kerri will have the morning WOD up for Saturday. Have a great weekend!

W.O.D. July 16, 2009

warm up: 30 Jax, 10 Pushups, 10 Situps X 2

90 Second Stations, 45 seconds per exercise, 45 sec rest between

W.O.D.

"Are you Nuckin' Futs?!!"

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Situps/Pushups

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Squats/Box Jumps

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Push Press/Burpees

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Wall Balls/Ball Twists

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Jumping Jax/DB Swings

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250m Row

W.O.D. July 15th, 2009

Warm up: 10 Burpees, 1 min Plank, Lunges down and back x 2

"Jump the Cheeseburger"

AMRAP in 4 mins of each set

Jump rope x 50 + Push ups x 20

Jump rope x 50 + Sit ups x 20

Jump rope x 50 + Thrusters x 20

Jump rope x 50 + DB Snatches x 20

Jump rope x 50 + Squats x 20

10 Burpees, 1 min Plank, Lunges down & back x 2

W.O.D. July 14, 2009

warm up: Tabata Squats X 5 rounds, 10 Pushups

W.O.D.

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"Beach Ball"

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Ball Twists x 50

Sandbag Row x 20

Wall Balls x 50

Sandbag Clean and Press x 20

Ball Slams x 50

Sandbag Squats x 20

Ball Ab Circuit

Sandbag Lunges x 20

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3 Rounds for Time!

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250m Rower

W.O.D. July 13th, 2009

Warm up: 10 Push ups, 10 Squats, Jumping Jax x 20 x 3 rounds

"Mighty Monday"

AMRAP

10 rep Stations of...

Dead Lift

Blast Strap Chins

Weighted Squats

3 way Shoulders

Burpees

Ab Curcuit

*Everyone must jump rope in between stations until everyone is completed their exercise.

W.O.D. July 11, 2009

Just another reminder that Bootcamp class in RENFREW will be at 10:30 tomorrow morning.

"Twisted Fifty"

FOR TIME

50 Jump Rope

50 Thrusters

50 Push ups

50 DB Swings

50 Box Jumps

50 DB Snatches (25/arm)

50 Sit ups

50 Burpees

50 Jump rope

ABC....easy as 1 2 3.....Go!

W.O.D. July 9, 2009

warm up: Plank x 1 min, Jax x 1 min, Jump Rope x 1 min, X 2

W.O.D.

5 Rounds for Time!

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Burpee Press x 12

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Situps x 30

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Weighted Squats x 12

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Pushups x 30

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Finisher: 250m Row

Karen caught the Prowler flu....

...So did Mark

W.O.D. July 8th, 2009

Warm up: Squats x 10, Jump Squats x 10, Squats with hold x 10 x 3 rounds

W.O.D.

"Billie Jean"

5 Rounds

20, 15, 10, 15, 20 reps of....

Wall Balls/Thrusters

DB Swings

Lunges/leg

Medicine Ball Twists

Step ups/leg

25 Dubs/ 125 Jump ropes

W.O.D. July 7, 2009

warm up: Weighted Squats x 10, weighted Lunges x 10/leg, 3 way shoulder

10 Pushups and 10 Situps between each exercise

W.O.D.

"Peace out, M.J."

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Deadlifts x 10

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Burpees x 10

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Deadlifts x 10

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Stage Jumps x 10

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Deadlifts x 10

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Jump Rope x 100

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finisher: Moon walk

W.O.D. July 6th, 2009

It's time to get back in action! First I want to congratulate Kristy, a Renfrew Bootcamper, for tying the knot last weekend. Still looking for a final count of how many times that wedding dress had to be taken in...Oh ya!
Ok, also I want to let the Renfrew Bootcampers that class WILL BE AT 10:30AM ON SATURDAY, JULY 11TH.

Warm up: Tabata Jumping jax x 5 rounds

W.O.D.

"Welcome Back"

15 Push ups/Squats/DB Press/DB Rows per arm

14 Push ups/Squats/DB Press/DB Rows per arm

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1 Push up/Squat/DB Press/DB Row per arm

*Try to keep the Presses strict, with no dipping.