W.O.D. Sept. 24th, 2009

REMINDER: THERE WILL BE NO BOOTCAMP NEXT WEEK. REST AND RECOVER AND BE READY TO GO FOR OCT. 5TH!!

Warm up: 50 Med ball twists, 20 Stage Jumps, 20 Squats, 50 Medicine ball twists

"Caya Masa"

Burpees x 1 min

5 Turkish get ups per arm

Jump rope x 1 min

5Turkish get ups per arm

Push ups x 1 min

5Turkish Get ups per arm

V-ups x 1min

5 Turkish get ups per arm

Lateral raises x 1min

5Turkish get ups per arm

W.O.D. Sept 23, 2009

Warm-Up: Plank x 1 min, Jumping Jacks x 1 min, Skip x 1 min

"Samsquanch"

3 Rounds for time

Push-Ups x 15

3 Way Shoulder x 15

Weighted Squat x 10

Jump Rope x 100

Shoulder Press x 15

KB/DB Swing x 15

Weighted Squat x 10

Jump Rope x 100

W.O.D. Sept 22, 2009

Warm-Up: 10 Burpees, 50 Ropes, 10 Burpees, 50 Jumping Jacks

"3 for 3"

3 Rounds for Time

30 Push Press

30 Box Jumps

30 DB Rows

30 Lunges

W.O.D. Sept 21st, 2009

Warm up: 50-10-50-10-50 Jump rope/burpees

"Barbara Ann"

4 Rounds each for time

20 DB Snatches

30 Push ups

40 Sit ups

50 Squats

W.O.D. Sept 19th, 2009

Warm up: 400 Jump ropes...for time

24-16-8
reps of

Lunges
V sits
Burpees
Front Raises

.

.

The elusive Sherri Howarth Ladies and Gentlemen! She finally showed up to accept her gift for being Arnprior's Transformation Challenge Winner for June/July. Glad to have you back Sherri!

Here are some pics of last night's M.E. W.O.D. Good times!

W.O.D. Sept. 17th, 2009

Warm up: 200 Ropes (with 10 Dubs), 30 Russian Twists, 25 Squats, 20 Push ups

M.E. Stations

5-10 reps per station

DB Snatches

Dead lifts

Push Press

Squats

Floor Press

*if finished exercise before next station is available, add 20 Pull Aparts

W.O.D. Sept 16, 2009

Warm-Up: Jumping Jacks x 1 min, Lunge Jumps x 1 min, Sit-Ups x 1 min

.

.

"1 Arm Bandit"

4 Rounds for Time

.

100 Ropes

20 Split Squats (10 per)

20 DB Snatches (10 per)

15 One Arm Clean & Press each arm

15 KB Swings per arm

W.O.D. Sept 15th, 2009

Warm Up:
45 second circuit

box jumps, sit ups, horz chins and jumping jacks

"RANDY"

20 db rows

40 push ups

60 squats

4 rounds for time

W.O.D. Sept 14th, 2009

Warm-Up: Plank x 1 min, Jumping Jacks x 1 min, Jump Rope x 1 min (x 2)

W.O.D.

5 Rounds for time

Burpee Press x 12

Sit-Ups x 30

Weighted Squats x 12

Push-Ups x 30

Finisher: Row 250 m

W.O.D. Sept 12, 2009

Warm-Up: 500 Ropes

"52 Pick-Up"

Hearts - Burpees

Clubs - Sit-ups

Diamonds - Push-ups

Spades - Squats

Ace- Turkish Get ups

Jokers - Surprise

W.O.D. Sept 10th, 2009

Warm-Up: 10 Burpees, 20 Squats, 10 Burpees, 20 Squats, 10 Burpees x 1 round

"3 for 3"

3 Rounds for time

30 Push-Ups

30 Box Jumps

30 DB Rows

30 Lunges

W.O.D. Sept 9th/09

Warm-Up: 10 push-ups, 10 get-ups, 100 ropes x 2 rounds

"The Mean 15"

3 Rounds for Time

15 DB Clean and Press

15 Burpees

15 Wall Balls

15 Dips

W.O.D. Sept 8th, 2009

Warm up: 10 Push ups, 20 Squats, 40 Sit ups x 2 rounds

"Fight Gone Bad"

(care of Crossfit Hardcore)

3 rounds with a time limit of 5 mins per round.

1 minute each exercise

Thrusters

Dead lifts

Stage Jumps

Push Press

Row for Calories

1 point per rep or calorie.

W.O.D. Sept 4th, 2009

Notice to all Bootcampers: Both gyms will be closed on Monday, Sept 7th, so there will be no camps.

Also, classes held in Arnprior on Thursday nights are now back to the original time of 6pm.

Warm up: Push ups x 10, Squats x 10, 10 Burpees x 2 rounds

"Dubbin' & Thrustin' "

25 Thrusters

50 Dubs

20 Thrusters

40 Dubs

15 Thrusters

30 Dubs

10 Thrusters

20 Dubs

5 Thrusters

10 Dubs

Row for 80 cals

Now that's intense.

W.O.D. Sept 3, 2009

Thanks to everybody who came out to the Prior last night! Good times!

warm up: Jax x 40, Squats x 10, Jump Squats x 10, Jax x 40

W.O.D.

.

"Samsquanch"

.

Pushups x 15

3 Way Shoulder x 15/

Barbell Squats x 10

Jump Rope x 100

.

Push Press x 15

DB Row x 15/arm

Barbell Squats x 10

Jump Rope x 100

.

.

.

3 Rounds for time!

W.O.D. Sept 2nd, 2009

Warm up:

Jumping Jax x 50, Push ups x 10, Jumping Jax x 50, Squats x 10, Jumping Jax x 50

"One Burpee, One Squat, One Beer..."

AMRAP in 20 mins

1 Burpee

1 Squat

1 Turkish get up

.

2 Burpees

2 Squats

2 Turkish get ups

.

.

.

. . .

.

Here's Karen with her max effort dead lift. Well put by her youngest daughter: "My mom's a tank!" I would say it is meant to be a compliment....

Don't worry, there will be another M.E. WOD coming again soon by request!

***We would love to see everyone at the Prior tonight to wish Kerri well. Call the gym or email me for any details.***

W.O.D. Sept. 1, 2009

Here are the Arnprior times for the end of August workout of "To The End":
Adriene - 26:10
Kelly - 22:22
Julie - 22:16
Lisa L - 21:25
Katie - 19:15
Jenn - 17:44
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

warm up: Situps x 15, Ball Twists x 50, Jump Rope x 100, X2

8 Rounds of: 20 seconds on, 10 seconds off per exercise

W.O.D.

.

"Tabata Something Else"

.

Squats

Pushups

Stage Jumps

KB/DB Swings

Burpees

.

.

Finisher: Jump Rope x 300