W.O.D. August 31st, 2009

Hey everyone.
Bootcamp class times in Renfrew are changing again to suit the fall schedule. They are as follows:

Mon & Weds - 6pm
Tues & Thurs - 12noon & 6pm
Sat - 10:30am

And for you Arnprior Bootcampers, we are having a goodbye get-together for Kerri this Wednesday night after Bootcamp class to wish her well in her new endeavours.
Feel free to pop into the Prior around 8pm to join in on the festivities.
Tell your friends!

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Warm up:

Jump rope x 1 min, Box Jumps x 1 min, Russian Twists x 1 min, Jumping Jax x 1 min

..................................

"Marie"

(named after our Bootcamp Transformation Challenge Winner)

KB/DB Swings x 10

1 Burpee

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KB/DB Swings x 10

2 Burpees

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....

..

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KB/DB Swings x 10

10 Burpees

Repeat in Reverse!

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Oh, and I have talked to a few people about this, and to my surprise there are still people who have not seen this amazing show of athleticism.

Watch and be amazed. Sorry about the German...It was much better on TSN....

The man is unbelievable.

http://www.youtube.com/watch?v=3nbjhpcZ9_g

W.O.D. Aug 27, 2009

warm up: Ropes x 50, 3 way shoulder x 10, Ropes x 50, Push Press x 10, x 2

W.O.D.

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"CrAzY sTaTiOnS"

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1 min Stations, 1 min rest

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Squats

Pushups

Jump Squats

Situps

Wall Balls

Side Raises

Stage Jumps

W.O.D. August 26th, 2009

Warm up: Push ups x 10, Squats x 20, Jump Squats x 10, Squats x 20, Burpees x 10

"Dubious"

(Care if Crossfit Hardcore-with some modification)

4 Rounds for time

25 Dubs

10 Push Press Left Arm

15 DB Snatch Left Arm

10 Dips

10 Push Press Right Arm

15 DB Snatch Right Arm

25 Dubs

W.O.D. Aug 25, 2009

warm up: Plank x 1 min, 50 Ropes x2

W.O.D.

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"Pain Tornado"

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100 Lunges

90 Situps

80 Jax

70 Squats

60 Pushups

50 DB Swings

40 DB Dead Lift

30 Push Press

20 Box Jumps

10 Burpees

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Have fun!

Renfrew Has a Winner!

The numbers have been crunched and the pics evaluated.

The Renfrew side of the Transformation Challenge for JUNE/JULY had finally crowned it's BIGGEST LOSER!

Congrats Marie Connaughan!

Marie Lost a total of 2"

And will be enjoying her SWEET prize pack.

The Hard work is paying off big time!

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WE WILL BE ANNOUNCING THE ARNPRIOR WINNER VERY SOON, STAY TUNED.

W.O.D. Aug. 20, 2009

warm up: Pushups x 10, Stage Jumps x 10, Ball Twists x 50

W.O.D.

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"Kosmo"

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Jump Rope x 300

Squats x 30

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Jump Rope x 250

Situps x 25

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Jump Rope x 200

Pushups x 20

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Jumpe Rope x 150

Push Press x 15

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Jump Rope x 100

Lunges x 10/leg

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Jump Rope x 50

Burpees x 5

W.O.D. Aug 19th 2009

W-up: 100 jump ropes-25 Lying leg raises-100 jump ropes

"5 Rounds"

10 DB Pwr Snatch

10 Burpees

10 Push Press

10 Box Jumps

10 Sit-ups

W.O.D. Aug. 18, 2009

warm up: Pushups x 20, Situps x 15, Burpees x 10

W.O.D.

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"Boom Box"

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Squats x 15

VSits x 20

Thrusters x 15

Vsits x 20

Wall Balls x 15

VSits x 20

Clean and Press x 15

VSits x 20

W.O.D. Aug 15th 2009

Warm Up: Sand Bag Relay - lunges down with sandbag on right shoulder, lunges back with sandbag on left shoulder then 5 clean press.

W.O.D.

"Fury Whip"

40 DB Snatches (20/arm)
20 Box Jumps
100 Jump Ropes

40 Push Press (20/arm)
20 Burpees
150 Jump Ropes

40 Sit Ups
20 Ball Slams
200 Jump Ropes

40 Squats
20 Get Ups (10/arm)
250 Jump Ropes

40 Jumping Jax
20 Push Ups
300 Jump Ropes


Enjoy the rest of this AWESOME weekend!

W.O.D. Aug 13, 2009

warm up: Plank x 1 min, Situps x 1 min, Plank x 1 min

W.O.D.

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Lunges x 10

Push Press x 10

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Reverse Lunges x 10

DB Row x 10

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Lunges x 10

Squats x 10

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Reverse Lunges x 10

Burpees x 10

W.O.D. Aug 11, 2009

warm up: 50 Ropes, 10 Burpees, 10 Pushups, 50 Ropes

W.O.D.

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25 Squats

25 DB Row

25 Jump Squats

250m Rower

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25 Lunges

25 Pushups

25 Split Lunges

250m Rower

W.O.D. August 10th, 2009

Warm up: 50 - 10 - 50 - 10 - 50

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WOD

"Squat, Push, Squat, etc"

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20 KB Swings

40 Push Press

60 Squats

40 Lunges

20 Push ups

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W.O.D. Aug 8, 2009

warm up: 30 Jax, 20 Squats, 10 Burpees

W.O.D.

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DB Clean and Press x 20

Pushups x 40

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Push Press x 20

Situps x 40

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DB Swings x 20

Wall Balls x 40

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Jump Rope x 200

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AMRAP

W.O.D. Aug 6. 2009

Arnprior Bootcampers: Class starts at 5:30 today!

warm up: Plank x 1 min, Pushups x 10, Jax x 30, X 2

W.O.D.

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Squats x 20

Burpee Press x 10

Jump Rope x 50

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DB Snatches x 20/arm

Burpee Press x 10

Jump Rope x 50

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Situps x 20/arm

Burpee Press x 10

Jump Rope x 50

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Lunges x 20/leg

Burpee Press x 10

Jump Rope x 50

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3 Rounds!

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Rower!

W.O.D. August 5th, 2009

Warm up: Jumping Jax x 25, Star Jumps x 25, Burpees x 25

WOD

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45 Sec Stations of:

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Dead lifts

Russian Twists

Barbell Clean & Press

Barbell Squats

DB Rows

...

W.O.D. Aug 4, 2009

What a week last week! With Paul away competing, and Kerri away on some vacay time, I had a busy few days...but, to finish off my week I witnessed the excitement of Bootcamp Games! With excellent effort from both the Renfrew and Arnprior teams, Renfrew came out victorious.
For our indoor W.O.D. I had each team complete 400 Squats, 300 Sit ups, 200 Burpees and 100 Turkish get ups. For TIME.
Whew!
And get this, it was a tie for time at 13 mins and 27 seconds.
Both teams finished on the dot.
After that we headed outside for the Prowler and Sled Relay Race. This was new to our Renfrew Bootcampers as they had never met the Prowler before...but apparently they had no problem with the beast because they had the winning time of 11mins and 16 seconds!! Arnprior finished closed behind for a 11 min 82 second time.
Great work Bootcampers, looking forward to doing this again....
Oh and I hate to be a pain in the a$$, but ....
ARNPRIOR BOOTCAMPS ON THURSDAYS WILL BE AT 5:30 FOR THE NEXT 6 WEEKS. (UNTIL SEPTEMBER THE 10TH).

Warm up: 10 Burpees, 20 Jax, 30 Pushups X 2

W.O.D.

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"Tango"

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Wall Balls x 20

3 Way Shoulder x 10

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Box Jumps x 20

3 Way Shoulder x 10

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Situps x 20

3 Way Shoulder x 10

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Burpees x 20

3 Way Shoulder x 10

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3 Rounds!