WOD Dec 30th 2010

W-Up: T-Get-ups 1 min per arm

.

3 Rounds for time of:

10 thrusters 20/25/30
Row 500 m
15 Body Rows

.

.

Last WOD of 2010, KICK ASS!

.

.

And don't worry about new years resolutions, just live your life the way YOU feel you should everyday, everyweek, every month. Forever.

WOD Dec 29/2010

W-Up: Reverse Lunge X 10/leg, Jump-up Groiners X10, Burpees X5

"Dumby"

1 Arm DB Snatch X45 sec/arm

1 Arm DB Row X12/arm

1 Arm Push Press X45 sec/arm

1 Arm DB row X12/arm

DB Front Squat X90 sec

1 Arm DB row X12/arm

DB Swings X90 sec

1 Arm DB row X12/arm


3 Rounds (or time limit of 30 mins)

500m row FINISHER

WOD Dec 28th 2010

W-Up: Tabata Squats X6 rounds

21-18-15-12-9-6-3

For time

Barbell Clean and push press (65lbs/45lbs)

Wall balls

Body Rows

TRAIN HARD!

Ask your doctor is getting off your ass is right for you.

W.O.D. December 27th, 2010

*Reminder to all Campers that this week is the start of January camp, as Paul and I will be away the last week of Jan, hence a break week then.*

.......

Warm up: 20 Dubs, 15 Squats, 10 Burpees, 5 Jump up Groiners

*****

Work up to a 5 RM in the Dead lift

:)

:)

Then...

.....

45 sec of DB Clean & Press Burpees

15 sec rest

30 sec Star Jumps

15 sec rest

45 sec Pull Aparts

15 sec rest

30 sec KB Swings

Repeat x 3

W.O.D December 22, 2010

W/Up: 20 Band Dislocates, 20 Mountain Climbers,

20 Jax, 20 Push-Ups

Back Breaker

(2 Rounds)

100m Row

3 Way Shoulders (10 each way)

30 Romanian Deadlifts

30 Dumbbell Snatches

250m Row

20 Dumbell Rows (heavy weight)

20 Band Pull Aparts

20 Body Weight Rows

500m Row

PUSH YOURSELF

Tuesday December 21, 2010

W.O.D December 21, 2010

W/UP: 20 Mountain Climbers, 20 Band Pull Aparts,

20 Band Dislocates, 20 Lunges

25/50

25 Squats

50 Dips

50 Band Good Mornings

25 Push Ups

50 Swiss Ball Roll Ins

50 V-Ups

25 Hang Cleans

Warm up: 20 squats, 20 Dubs, 20 Push ups, 20 Jumping Jax

Triple Team Stations

750m Row

.

750m Jump Ropes

.

Turkish Get ups x 3 mins

.

Lunges x 3 mins

W.O.D December 18, 2010

Warm-Up: TABATA Star Jumps for 3 rounds

"Wake UP A-Team!!!"
***Number of reps. will depend on the number of campers who show up!***

1000m Team Row
100 Squats (With B.B or D.B)
100 Renegade Rows
100 Dubs
100 Russian Plate Twists
100 Mountain Climbers

Thursday December 16, 2010

W.O.D December 16, 2010

Warm-Up: Ropes X 100, Jax X 30, Cossack Squats X 20

100 Reverse Lunge (weighted)

100 Barbell Clean & Press

100 Band Pull Aparts

100 Wall Balls

Warm-Up: 20 Cossack Squats, 20 Lying Leg Raises, 3-Way Shoulder Circuit

"Fury Whip"

40 Mountain Climbers
20 Box Jumps
100 Ropes

40 D.B Push Press
20 Burpees
150 Ropes

40 Sit-Ups
20 D.B Snatch
200 Ropes

40 Squats
20 T-Ups
250 Ropes

40 Jump Jax
20 Push-Ups
300 Ropes

W.O.D December 14, 2010

Warm-Up: 200 ropes, shoulder circuit (10/direction)

"Tuesday Night Madness!"
AMRAP (25 minutes)

D.B Snatches (10/arm)
15 Push-Ups
30 Squats
15 Lateral Raises
10 Jump Up Groiners

AB CIRCUIT (10/direction)

W.O.D December 13, 2010

ATTENTION ALL RENFREW CAMPERS!

CLASS WILL BE AT 10AM ON SATURDAY.

W-Up: Band Pull aparts X20, Band Curls X20, Cossack squats X20

"Shove and Yank"

Barbell Push Press X10
DB rows X15/arm
Mtn Climbers X20
.

Barbell Push Press X8
DB Rows X 15/arm
Mtn Climbers X20
.
Barbell Push Press X5
Db Rows X15/arm
Mtn Climbers X20
.
Barbell Push Press X 3
DB rows X15/arm
Mtn Climbers X20

Increase your bar weight as the reps go down on push press. Challenge yourself.

W.O.D December 11, 2010

Warm-Up: 15 Jump Jax, 20 Russian Twists, 15 Star Jumps

"Saturday Morning"
4 ROUNDS FOR TIME

200m Row
25 Wall Balls
26 D.B Rows (13/arm)
25 Sit-Ups (with 5lbs plate)

W.O.D December 9, 2010

Warm-Up: 30 Jump Jax, Inch Worm RACE

"Maya Casa"

1 minute Burpees
1 minute Jump Rope
1 minute Push-Ups
1 minute V-Ups
1 minute Lateral Raises

***5 Turkish Get-Ups after every minute***

WOD Dec 8/10

W-Up: Turkish Get-ups for 1 min per arm (Challenge yourself)


Barbell Squats: Work up to a 3RM (3 rep max)

20 Sit-ups

50 Ropes

(After each set of squats)


Mini WOD

TABATA

Wall Balls X 4 rounds

Mountain Climbers X 4 rounds

Burpees X 2 rounds

Here's a W.O. that will warm you up!


WOD
AMRAP
25 Mins

30 X Overhead Lunges (15 per leg)
20 X KB/DB Swings
10 X Pushups



"People often say that motivation doesn't last. Well, neither does bathing-that's why we recommend it daily."
-Zig Ziglar

WOD Dec 6/10

W-Up: Jump-up Groiners X10, BW Reverse Lunge X10/leg, Burpees X5

"POWER STATIONS"

Deadlift X 5 reps

Floor Press X 8 reps

Squats X 5 reps

Barbell Push Press X 8 reps

Weighted Sit-ups X 10 reps

3 Mins per station, alternate sets with your partner. Focus on quality lifts and test your strength.

Conditioner Finisher:
-8 Burpees-1 push-up
-7 Burpees-2 push-ups
-6 Burpees-3 push-ups
-5 Burpees-4 Push-ups
-4 Burpees-5 push-ups

W.O.D. Dec 4th, 2010

Warm-up: Tabata Jax x 5 rounds

"BODYWEIGHT BONANZA!!"

AMRAP in 25 mins

(No weights used except for Ab circuit)

Box jumps x 20, Jumping lunges x 10/leg, Ropes x 200

Floor Push ups x 20, Elevated (Smith Machine or Stage) x 20

Squats x 50, Box squat x 50, Jump squat x 50

AB circuit x 15/way, V-ups x 20, Plank x 1 min

Lunges x 25/leg, Reverse lunges x 25/leg, Split Squats x 25/leg (Rear foot elevated)


Finisher:

mountain climbers x 20

jump up groiners x 10

burpees x 5

W.O.D December 2, 2010

W/Up: Lunges x 20, Jump Up Groiners x 20, Push-Ups x 10

(2 Rounds)

"TABATA Something Else"

(8 Rounds: 20 sec On, 10 sec Off)

*

Squats

Push-Ups

Sit-Ups

Tuck Jumps

D.B/K.B Swings

W.O.D December 1, 2010

Warm-Up: 15 Squats, 100 Ropes, 3 Way Shoulder Circuit (10/direction)

"Twisted Lizzy"
10 Rounds

10 Burpees
10 Push Press
10 Lying Leg Raises
25 Mt. Climbers

W.O.D November 30, 2010

December is Bring a Friend Month!

You will recieve a $10 Bootcamp Gift Coupon for each new person you bring out for a FREE trial session. They don't have to buy anything, just bring them for a WOD and get $10 towards your next camp. You can bring as many friends as you like and get $10 for each one!

Warm-Up: 12 cossack squats, 200 Ropes

"PAIN TORNADO"

100 Lunges
90 Sit-Ups
80 Jumping Jax
70 Squats
60 Push-Ups
50 K.B Swings
40 D.B Dead Lifts
30 Push Press
20 Box Jumps
10 Burpees

WOD Nov 29/2010

Warm-up: T-get-ups Max reps in 2 mins

High Rep Stations
(2 mins)

Back Extensions

Burpees

Deadlift

Pull Aparts

Band Woodchoppers

Lying Leg Raise

***

Renfrew Benchmark Scores

Mike- 47push ups, 69 Sit ups, 29 Burpees, 30lb T-get ups, 111 Dubs,

1:49.1 Row

*

Marg- 45push ups, 48 Sit ups, 30 Burpees, 30lbs T-get ups, 48 Dubs,

2:11.1 Row

*

Angela- 10p, 32k, 49 Sit ups, 21 Burpees, 20lbs T-gets ups, 31 Dubs,

2:25.2 Row

W.O.D. Nov 26th, 2010

Warm-up: Cossack Squat x 10/side, 10 Push ups, Jump up Groiners x 10

3 Rounds
***

50 Russian Twists
50 KB Swings
50 Box Jumps

W.O.D. November 25, 2010

BENCH MARK

P-Ups
Sit-Ups
Burpees
T-Get-Ups
Dubs
500m Row

DO YOUR BEST!!!

WOD November 24/2010

Warm up: 4 Rounds of Tabata Squats & 4 Rounds of Tabata Push ups

.

"Thrubbin'"

.

25 Thrusters

50 Dubs

.

20 Thrusters

40 Dubs

.

15 Thrusters

30 Dubs

.

10 Thursters

20 Dubs

.

5 Thrusters

10 Dubs

W.O.D November 23, 2010

Warm-Up: Shoulder Circuit (10/direction), 20 Lying Leg raises, 20 Mountain Climbers

"Liz Knockoff"
10 ROUNDS FOR TIME!!!

10 Burpees
10 Sit-Ups
100 Ropes

Finished???
50 Band Pull-A-Parts

WOD November 22/2010

Warm-up: Med Ball Throws X10, Inch Worm Race

2 Rounds for Time (courtesy of CH)

25 Wall Balls

25 KB Swings

25 Pushups

25 Box Jumps

25 Squats

25 Burpees

25 Lunges(per leg)
25 Band pull aparts

W.O.D. November 20, 2010

Warm-Up: Med. Ball Throws x10, Shoulder Circuit (10/direction)

"DOUBLE OR NOTHING"

2 Dubs
5 Burpees
4 Dubs
10 Wall Balls
8 Dubs
20 Push-Ups
16 Dubs
40 Sit-Ups
32 Dubs
80 Squats

W.O.D. November 18, 2010

Warm-Up: 15 band pull-aparts, 3 way shoulder-circuit, 100 ropes

"Speedy Gonzales"
5 Rounds for time

10 Push Press
20 Mountain Climbers
10 Dips
50 Jumping Jax
20 Push-Ups

Finisher: 500m Row

WOD November 17th 2010

W-up: Cossacks X 20, push-ups X8 3 rounds


"Fiver"

5 mins per station (5 rep sets on barbell/dumbbell lifts)

Deadlift

Barbell Push Press

Barbell Squats

Band woodchoppers

Swiss Ball roll-ins

Today is the day to challenge yourself on some heavy lifts, DO NOT underestimate your ability, and be willing TO TRY!

.

W.O.D November 16, 2010

Warm-Up: TABATA Thrusters (x3 rounds)

"TEAM Quest"

100 Push-Ups
50 T-Ups

100 Squats
50 Burpees

100 Sit-Ups
500 Jump Rope

100 Med. Ball crunch & toss

TEAM ROW 1000m

WOD Nov 15th, 2010

Warm up: 10 Med Ball Throws,T-get ups x 5/arm, 10 Burpees
.
"Push Yo-self!"
AMRAP

...

Push ups x 8
Pull Aparts x 20

10 Dubs
.
Floor Press x 8
3 way shoulders x 10/way
15 Dubs

.

Push Press x 8
DB Rows x 10/arm

20 Dubs
.
Renegade Rows x 8
DB Snatches x 10/arm

25 Dubs

....

Team Row 150m Intervals

W.O.D November 13, 2010

Warm-Up: 20 Cossack Squats, 20 Lying Leg Raises, 3-Way Shoulder Circuit

"Fury Whip"

40 Mountain Climbers
20 Box Jumps
100 Ropes

40 D.B Push Press
20 Burpees
150 Ropes

40 Sit-Ups
20 D.B Snatch
200 Ropes

40 Squats
20 T-Ups
250 Ropes

40 Jump Jax
20 Push-Ups
300 Ropes

W.O.D November 11, 2010

Warm-Up: Cossack Squats (10/leg), 100 ropes, 10 mountain climbers

"DIAMOND CUTTER"

250 Squats
***Each minute you must do 20 jumping jax until squats are complete!***

Finisher:
3 Rounds
20 Lying leg raises
side planks for 1 minute

Warm up: 50-10-50

21-18-15-12-9-6-3 of:

Wall Balls
DB DL's
Dips

Even: 10 Dubs
Odd: 20 Star Jumps

W.O.D November 9, 2010

Warm-Up: 100 Ropes, 20 sit-ups, 3-way shoulder circuit

"Compete"
5 Rounds for time!!!

150m row

10 Dubs
20 Thrusters
30 V-Sits
40 Squats

W.O.D. Nov 8th 2010

W/U: T-Get-ups X max reps in 2 mins

.

"52 Pick-up El-Diablo"

Spades = Push-ups

Clubs = Squats

Hearts = Jumping Jax

Diamonds = Sit-ups

ACES ARE WILD = 10 Burpees

Kings = 15 reps

Queens = 12 reps

Jacks = 11 reps

WOD Nov 6th, 2010

ATTENTION RENFREW CAMPERS:

SATURDAY MORNING CLASS WILL BE AT 10AM

***

W/up: Turkish get ups x 5/arm, 10 wipers, 10 Burpees

**
AMRAP in 3 mins
5 Push ups
9 Squats
12 KB Swings

x2 rounds with 1 min rest between
****
AMRAP in 3 mins
5 DB Thrusters
9 Split jumps
12 Box jump

x 2 rounds with 1 min rest between
***
AMRAP in 3 mins
5 D.B. Snatch/arm
9 Sit ups
12 DUB’s

x2 rounds with 1 min rest between

W.O.D Nov 4th

Warm Up : 10 Push-Ups, 10 Cossack, 10 Sit-Ups, 25 Jax
500m Row or 300 Ropes
30 Lunges
30 V-Ups
30 Dips
30 DB Row
500m Row or 300 Ropes
20 Lunges
20 V-Ups
20 Dips
20 DB Row
500m Row or 300 Ropes
10 Lunges
10 V-Ups
10 Dips
10 DB Row

WOD Nov 3rd, 2010

Warm up: Cossack Squats x 12, Med Ball tosses, Pull Aparts x 30, Dubs x 40

"To the End"

For Time

25 Burpees

50 Push ups

75 Squats

100 Sit ups

75 Squats

50 Push ups

25 Burpees

*

Row

W.O.D. Nov 2nd, 2010

Warm up: 50 Jax, 10 Jump squats, 50 jax

"No Talking"

4 mins: Ropes x 100 + 10 Push ups
1 min rest
4 mins: Ropes x 100 + 15 Sit ups
1 min rest
4 mins: Ropes x 100 + 10 Burpees
1 min rest
4 mins: Ropes x 100 + 15 Swings
1 min rest
4 mins: Ropes x 100 + 20 Squats

WOD November 1st 2010

Warm UP: Mountain Climbers x 5/side + 5 Push ups repeat x 3

T.G.U's x 5/arm

===============

"Sausisse Piquante"

AMRAP

==========

200m Row

20 Burpees

15 Back Extensions

15 BB Hang Cleans

15 Side Raises

***

Awesome showing at the games from everyone. Although Renfrew was victorious, props go out to all the Arnprior campers that made the trek to the Frew and gave it their all!

Score sheets below, get your spectacles out....

BOOTCAMP GAMES 2010

Here's the line-up for the games tomorrow at the NEW Renfrew Location! (10:30AM)

Regular Dynamic/mobility warm-up

"Bench Mark"

Max p-ups - 2 min
Max Sit-ups- 2 min
Max Burpees- 2 mins
T-Get-ups for Max weight (5/arm)
Max Dubs - 2 mins
500m Row

THERE WILL BE 4 Judges watching very closely. THERE WILL BE NO EXCEPTIONS ON QUALITY!

push-ups - Chest must touch floor each rep
Sit-ups - Fingers on temples, shoulders must touch the floor each rep
Burpees- sprawl flat at the bottom and clap overhead each rep, feet must clear the floor on the jump
T-Get-ups- All 5 reps on each arm, one arm must be completed before switching, arm must remain extended for the up and DOWN portion of the movement.

Team scoring will be a combined total of reps on push-ups, sit-ups, burps, dubs. Total weight lifted for T-get-ups.
Lowest combined score for 500m rows

Barbell Squat for Reps
One attempt for max reps (135lbs men/95lbs women)

Barbell Clean and Press

Clean each rep from the floor (95lbs men/ 65lbs women)

Team scoring will be combined reps for each team on each event.

HEAD TO HEAD PROWLER RELAY RACE (weather permitting)

Let's kick some ACE and have fun.

See you at the gym!

BOOTCAMP GAMES 2010 in 1 MORE SLEEP!

"Recharge The Batteries"
.
Warm-up: 20 sit-ups, 20 leg raises X 2
.
AMRAP 15 mins
.
300 M Row
30 Step-ups
30 V-ups
.
Recovery Work: 3 Minutes each of the following stations
.
Foam Roll
.
Foot Roll
.
Hamstring stretch
.
Ext/ Int Shoulder Stretches
.
World's Best

W.O.D October 28, 2010

2 MORE DAYS TILL GAME DAY!!!

Warm-Up: 20 dubs, 10 burpees, 20 dubs

"Planks Rock!"
AMRAP

1 min. plank
30 Jump Jax
15 Renegade Rows
30 Wall Ball Sit-Ups

1 min. plank
30 Mountain Climbers
15 Push-Ups
30 Squats (with weights!)

1 min. plank
30 Star Jumps
15 D.B. Clean + Press
30 V-Sits

Finisher: 100 pull aparts

WOD Oct 27th, 2010

Warm up: 20 Squats, 15 KB Swings, 10 Push ups, 20 Squats

-----------
"Deadly"

----
Dead lifts x 5----------10 Burpees
Dead lifts x 5------20 T.G.U.'s (10 per)
Dead lifts x 5---------30 DB Rows (15 per)
Dead lifts x 5------------40 Wall Balls
Dead lifts x 5-------------------50 Russian Twists
---
Finished? 100 Pull Aparts

WOD Oct 26/10

4 DAYS TILL GAME TIME!

W-up: DB snatch X 45 seconds per arm, Band pull aparts X 1 min


Rower x 200m

Push Press x 15

Dubs x 20

5 Rounds For Time
.
Finisher: Side Plank x 30 Sec Each, 20 V-Ups, 20 Hip-Thrusters

WOD October 25th, 2010

Warm-up : Turkish get-ups x 10/arm

"Pain Tornado"
For Time

::::::::::::

100 lunges
90 sit ups
80 jax
70 squats
60 push ups
50 DB swings
40 DB dead lift
30 push press
20 box jumps
10 burpees

WOD October 23, 2010

Warm up: 10 Push ups, 20 Squats, 20 Med ball Tosses

"Dirty Dozen"

---

12 Clean & Press Burpees

24 Med Ball Side Slams

36 Pull Aparts

48 Russian Plate Twists

60 Star Jumps

3 Rounds for Time

Here are some pics of the Renfrew Campers kicking ass in the new facility. Getting ready for Bootcamp games!!!

---

WOD October 22nd, 2010

Warm up: Farmers walk down and back x 2, Burpees x 10, Farmers Walk, Star Jumps x 20, Farmers Walk

Field Goals x 15
Wipers x 20
Sit-Ups x 15 (weighted)
Cossack Squats x 20
.
TABATA Ropes x 4 Rounds
.
Inch-Worm x Long Way x 2 Trips
Med Ball Twist x 50
Plank-Shoulder Touches x 24
V-Sit Ups x 10 (weighted)
.
TABATA Jax x 4 rounds

AMRAP x 20 Mins

W.O.D October 21, 2010

Warm-Up:
2 ROUNDS

Shoulder Circuit (12/direction), 20 Jump Jax

"Burp-A-licious!"
5 ROUNDS

5 Burpees
20 Dips

5 Burpees
20 Lying Leg Raises

5 Burpees
20 Squats (with weights!)

5 Burpees
20 Clean+Press

WOD Oct 20, 2010

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

"Judy"

50 Wall Balls

2 mins Dubs

40 Wall Ball Sit ups

1 min KB Swings

30 Pull Aparts

1 min of Turkish Get ups

20 1 arm Push Press

2 mins Dubs

****

Bring a sweater for some prowler time!

*

*

***

*

AND...

A date has been finalized for Bootcamp games. Mark down Oct 30th, 10:30am at the new location in Renfrew on your calender. We are taking the first 8 campers from each location, so sign up ASAP if you want in. More details to follow....

*

W.O.D October 19, 2010

Warm-Up: 10 Tuck Jumps, 10 Dislocates, 20 Band-Pull Aparts, 10 Tuck Jumps

"Go for it!!!"
AMRAP

10 Box Jumps
20 D.B Rows (x 10/arm)
200 ropes
10 Renegade P-Ups
20 Mountain Climbers

WOD Oct 18th 2010

W/up: B.W. Lunges x 20, Groiners x 20, Push ups x 10 x 2 Rounds

"Century of Fun!"

100 DB Snatches

100 Squats

100 Push Press

100 Swings

WOD Oct 14/2010

Warm-up:

DB Complex-
Bent rows X6
Clean and press X6
Front Sqaut X 6

2 rounds


"Lunge Buffet"

Lunge down
Burpees X5

Lunge Back
Push-ups X8 (CHEST TO FLOOR NO EXCEPTIONS)

AMRAP 20 mins

Use an overhead lunge variation on every second round

WOD Oct 13/10

"Dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you're willing to pay the price." - Vince Lombardi

Who's Ready To Come Work Hard Today?

W-Up: Med Ball Ab circuit X 15/ direction

"ROWED"

DB Clean & Press X8
Jax X 8
Mountain Climbers X32

150m Row

Push-ups X8
Lunges X 16/leg
Squats X 32 (with weight)

150m Row

DB Clean and press X 8
DB Row X 16/arm
Sit-ups X 32

150m Row

WOD Oct 12/2010

W-Up: 20 X Cossack, 10 X push-ups, 5 X turkish get-ups per arm

4 Rounds

400m row (Arnprior) 2 laps of building (Renfrew)

15 DB snatch per arm

15 standing long jump

15 Body rows

For time

W.O.D October 9, 2010

Warm-Up: 100 Ropes, 15 P-ups, 100 Ropes

ABDOMINUS

10 Burpees

Med. Ball Twist x50
Lying Leg Raises x 20

Jumping Jax x50
Wall Balls x 20

Sit Ups x50
Med. Ball Twist x 20
V-Ups x20

Burpees x10

Finisher: AB Circuit !!!

W.O.D October 8, 2010

Warm-Up: 10 Dubs, 50 Ropes, 3 way-shoulders, 10 Dubs, 50 Ropes

Back to Basics

3-6-9-12-15 = Sit-Ups (with med. ball)

6-12-18-24-30 = Burpees

9-18-27-36-45 = Push-Ups

***After each round do 20 squats!!!***

Ex: 3 sit-ups, 6 burpees, 9 push-ups, 20 squats

6 sit-ups, 12 burpees, 18 push-ups, 20 squats

W.O.D. Oct 6th 2010

W-Up: Sit-ups X 10, Lying leg raise X 10, Med ball twist X 50 (2 Rounds)


"FIVER"

5 minutes at each station, as many 5 rep sets as possible, 2 campers per station


Squats

Push Press

Deadlift

Back Extension

Floor Press

October 5, 2010

Warm-Up: 10 squats, 3 way-shoulders, 10 band pull-apart

"Move It!"
AMRAP

5 T-Ups (5/arm!)
25 Med. Ball Twists

10 Box Jumps
20 Med. Ball Twists

15 Dips
15 Med. Ball Twists

20 Dubs
10 Med. Ball Twists

25 Wall Balls
5 Med. Ball Twists

Warm up: 50-10-50

"Squat, Push, Squat!"
4 rounds for time
***
20 KB Swings
40 Push Press
60 Squats
40 Lunges
20 Push ups

WOD October 2, 2010

"I *heart* Saturday Mornings!"

Warm-Up: 100 Ropes, 20 Cossack Squats, 5 Burpees

8 Rounds

200m Row
10 Jump Squats
20 Thrusters
30 Sit-Ups

**After every ODD number of rounds= 100 Ropes**
** After every EVEN number of rounds= 10 Mountain Climbers**

Have a great weekend EVERYONE!!!

Bench Mark Results. Sept. 30, 2010

Name Push-Up Sit-Ups Burps T.G.U's Dubs Row

Kelly K 10p/31k 36 18 25lbs x 5/side 44 1:54.3

Kelly W 27P/19k 44 18 25lbs x 5/side 45 1:46.7

Jill 12p/36k 48 26 25x5(r) 20x5(l) 34 2:10.6

Melissa 12p/36k 45 19 1 5lbs x5/side 8 2:01.8

W.O.D. Sept 30/10

BENCH MARK TIME!

KICK SOME ASS TONIGHT EVERYONE!!!

Chest to the floor push ups, Clapping burpees, and heavy T.G.U's goes for everyone. Set the bar high.

"Unless you try something beyond what you have already mastered, you will never grow."

ALSO, NO BOOTCAMP IN RENFREW ON SATURDAY MORNING, AS WE WILL BE MOVING THE GYM.
THIS IS YOUR LAST WOD ON RAGLAN ST, MAKE IT A GOOD ONE.

***********

W.O.D. Sept 29th 2010

W-up: Shoulder Circuit X12 / direction, Band Pull aparts X20 (2 rounds)

Pyramid

1 Squat, 1 V-up

2 Squats, 2 V-ups

3 Squats, 3 V-ups

.
.
.
.

11 Squats, 11 V-ups

12 Squats, 12 V-ups

.
.
.
17 Squats, 17 V-ups

.
.
.


For max rounds in 25 mins

W.O.D. Sept 28th, 2010

Warm up: 5 push ups, 100 ropes, 5 burpees, 100 ropes, 5 push ups

3 Rounds
**

5 TGU's
10 Mountain Climbers
15 Squats
20 Sit ups
25 Jax
*
10 TGU's
20 DB Rows
30 Wall Balls
40 Lying Leg Raises
50 Jax
*
20 TGU's
40 DB Rows
60 Squats
80 Sit ups
100 Jax

Technical Adjustment!!!

Effective Immediately

When performing Burpees, hands must be clapped overhead during the jump portion of the Burpee.


We have implemented this rule to ensure that our campers are always performing to the highest possible standards.

W.O.D. Sept 27th, 2010

Warm UP: Mountain Climbers x 5/side + 5 Push ups repeat x 3

T.G.U's x 5/arm

===============

"Sausisse Piquante"

AMRAP

==========

200m Row

20 Burpees

15 Back Extensions

15 BB Hang Cleans

15 Side Raises

Here is an oldie pic. Some faces we haven't seen in a while....

W.O.D. Sept 25th, 2010

Warm up: 10 Squats, 10 T.G.U's, 10 Push ups

WOD

4 Rounds of

10 DB Rows per arm

20 Push Press

30 Lunges

40 Weighted Jump Squats

W.O.D. Sept 23rd 2010

W-Up: 3 way shoulder circuit, 1 min rotating planks.

Complete for time

10-1

DB Snatch (per arm)
Burpee

Then:

10-1

Squats
Wall Ball Sit ups

Then:

10-1

Lunges
Push ups

W.O.D. Sept 22nd 2010

Warm-up: 300 Ropes

"Twisted Fifty"
.
50 Dubs/ 200 Ropes
50 Thrusters
50 Push-ups
50 DB Swings
50 Box Jumps
50 DB Snatches (25/arm)
50 Sit-ups
50 Burpees
50 Dubs/200 Ropes

W.O.D. Sept 21st 2010

Tabata Stations

4 rounds per station

KB swings

Push-ups

Jax

Lunges

Rower

Pull aparts

Sit-ups

Power through the rounds until the time runs out!

W.O.D. Sept 20th 2010

20 Back Squats

20 Knees to elbows

2o Back Squats

20 Knees to elbows

20 Back Squats

20 Knees to elbows

Then,

21-15-9

Burpees

Situps

W.O.D. Sept, 16th, 2010

Warm up: 50-10-50-10-50
.
"Stationary"
.
1 min work, 45 sec rest
..............................
Box Jumps
T.G.U's
Pull Aparts
Dead lifts
Dubs
Ab Circuit

Warm up: Push ups x 10, Squats x 10, Burpees x 10, Sit ups x 10

With a partner and one barbell or set of DB's complete for time of:

100 Push Press
100 Plank Rows
100 Ab Roll outs

60 TGU's
***
-Partition reps between partners as needed to complete the reps for each movement.
-Weights should NEVER rest!

Warm Up: T.G.U.'s x 5/arm, Mountain Climbers x 20, Dubs x 20
...
"Derierre"
AMRAP in 25 mins
.
Lunges x 12/leg
Squats x 10
Jump Squats x 20
Step ups x 12/leg
Swiss Ball Roll-ins x 15-20

September 13, 2010

"NO PAIN, NO GAIN"

Warm-up: 3-way jax, 20 squats, 3-way shoulders, 50 ropes

WOD:

AMRAP!
25 Burpees
100 Ropes
25 Push ups
100 Ropes
25 Lunges
100 Ropes

W.O.D. Sept 11th, 2010

Warm up: Tabata Jumping Jax x 5 round of 30sec on/10 sec off

W.O.D.

THE PYRAMID
You will start with 1 squat, 1 pushup and 1 situp. You will then proceed to 2 squats, 2 pushups, 2 situps…3, 3, 3 and so on. You will do this for 10 minutes. When 10 minutes is up, finish the round you are on. You will then rest for 3 minutes. After your rest period, start at the round you finished on (ex. 13). You will then proceed to down the line 13, 13, 13….12, 12, 12….and so on.

Keep a fast pace, and rest only after the 10 minute mark.

Enjoy the rest of your weekend.

Goodmorning Campers!

Warm-Up: 15 leg raises, 20 band pull aparts, 15 leg raises

WOD: September 10, 2010

50 Jumping Jax
25 Step-ups (each leg and with weights!)
10 Sit-ups

3 way shoulders

50 Jumping Jax
25 Wall balls
10 push-ups

AB Circuit

50 Jumping Jax
25 Squats
10 Sit-ups

3 way shoulders

W.O.D. Sept 9th, 2010

Warm up: 100 ropes, T.G.U.'s x 5/arm, 100 Ropes

AMRAP

"Manana"

Row 150m

Box Jumps x 30

Leg Raises x 30

Burpees x 30

Mountain Climbers x 30

W.O.D. Sept 08/10

Warm-up: 20 Sit-ups, 20 Russian Twists

21-18-15-12-9-6-3

Barbell Clean and Press

Barbell Squats

Push-ups

W.O.D. Sept 7th, 2010

Welcome back everyone. Hope you had a good week off, and are ready to get right back at it!

"The Most Wonderful Time of the Year..."

***
3 Rounds of:
10- Burpees
20- R.D.L's
30- Kettlebell Swings
40 Overhead Walking Lunges
50 Dubs or 200 Jump ropes
***
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength"
-Arnold Schwarzenegger

August Bootcamper of the Month!

It was a close battle in Renfrew for the Bootcamper of the month award, but Cathy McCallister came out on top. Cathy just started Bootcamp about a month ago, and her attendance and attitude have been awesome! She works hard and doesn't stop until she is done. Cathy has also mentioned that she is losing her "jiggle-bitties" already....Great job, keep it up Cathy!

***

W.O D August 28, 2010

Warm-Up: Med Ball Throws x 10, Shoulder Circuit x 8/Dir.

"Double Or Nothing"
2 Dubs
5 Burpees
4 Dubs
10 T-Gets 5/arm
8 Dubs
20 Push-Ups
16 Dubs
40 Sit Ups
32 Dubs
80 Squats

2 Rounds

NOTE!

Ladies, just wanted to mention that we have had a few requests from fellow campers to keep perfumes away from class.

Nothing worse than gasping for air, and only getting Christine Dior.

Thanks for understanding!

W.O.D. August 26th, 2010

Warm up:

Jump ropes x 100, Squats x 20, Jump ropes x 100, Pull Aparts x 20, Jump ropes x 100

::::::::::

"Bench Mark"
..........
2 mins max Push ups
2 mins max Sit ups
2 mins max Burpees
T.G.U's Max weight x 5/arm
2 mins max DUBS
500m Row

Let's DO this!

W.O.D August 25th, 2010

W-Up: Sit-ups X 10, Lying leg raise X 10, Med ball twist X 50 (2 Rounds)


"FIVER"

5 minutes at each station, as many 5 rep sets as possible, 2 campers per station


Squats

Push Press (I want to see Crystal S push 105lbs)

Deadlift

Back Extension

Floor Press

Get STRONG!!!

W.O.D August 24th, 2010

Warm-Up: Push-Ups 3 Sets Of 5 Reps, T-Get-Ups Max Weight x 5/Arm

"TANK TOP"

25 Squats

Shoulder Circuit

25 Lunges

Shoulder Circuit

25 Sit-Ups

Shoulder Circuit

25 Mountain Climbers

Shoulder Circuit

W.O.D August 23rd, 2010

Warm up: 15 Push-ups, 15 Sit-ups X 5

.

W.O.D.

"Froggy"

AMRAP

100 Jump Rope

20 Stage Jumps

15 Burpess

100 Jump Rope

20 Jumping Jax

15 Jump Squats

100 Jump Rope

W.O.D August 20th, 2010

Warm-Up: Cossack x 20, Med Ball Twists x 25, Band Pull-Apart's x 20

" No Pain, No Gain"

AMRAP

25 Burpees
150 Ropes

50 Push-Ups
150 Ropes

75 Sit Ups
150 Ropes

100 Lunges
150 Ropes

ARNPRIOR CAMPERS: CLASS WILL BE HELD AT 5:30pm TONIGHT!!!

RENFREW CAMPERS: NO CLASS THIS
SATURDAY, AUG 21st!!!!
****************
Warm up: 50-10-50

21-18-15-12-9-6-3 of:

Wall Balls
DB DL's
Dips

Even: 10 Dubs
Odd: 20 Jax



Great spirits have always encountered violent opposition from mediocre minds."
- Albert Einstein

W.O.D. August 18th, 2010

ARNPRIOR CAMPERS:

CLASS WILL BE HELD AT 5:30pm on

THURSDAY, AUG 19TH!!!

RENFREW CAMPERS:

NO CLASS THIS
SATURDAY, AUG 21st!!!!

************************************************

Warm up: 100 Ropes, 10 Burpees, 20 Dubs, 100 Ropes

...

"300 Challenge"

..

25 Body Rows/ Chin ups

50 DB/BB Dead lifts

50 Push ups

50 Box Jumps

50 Wipers

50 Thrusters

25 Body Rows/Chin ups

W.O.D. August 17th, 2010

ARNPRIOR CAMPERS: CLASS WILL BE HELD AT 5:30pm on THURSDAY, AUG 19TH!!!

RENFREW CAMPERS: NO CLASS THIS
SATURDAY, AUG 21st!!!!


"Our greatest glory is not in never falling, but in rising every time we fall."
- Confucius

***

"Kumite"

1 well fought round

5 pullups/body rows, 10 pushups, 15 burpees, 2o pull aparts
10 Clean & Press
...
5 pullups/body rows, 10 pushups, 15 burpees, 20 pull aparts
8 Clean & Press
...
5 pullups/body rows, 10 pushups, 15 burpees, 20 pull aparts
6 Clean & Press
...
5 pull ups/body rows, 10 push ups, 15 burpees, 20 pull aparts
4 Clean & Press
...

Finished? 100 Dubs for time

W.O.D. August 16th, 2010

Warm up: Jump rope x 1 min, Burpees x 1 min, Cossack Squats x 10 per leg

"Diamond Cutter"
300 Squats
*Each minute = 20 Jax until squats are complete
***
Finisher: Lying leg raises x 20 & Side Plank x 1 min per side
x 3 Rounds

Aug 12/10 WOD

Warm- Up: 100 Ropes, Shoulder Circuit x 10/dir., 100 Ropes

"Supa Fun!"

10 Box Jumps

20 Renegade Rows

30 V-Ups

250m row

30 V-Ups

20 Squats (with weights!)

10 Box Jumps

250m row

10 Burpees

20 D.B. Snatch (10/arm)

30 Leg Raises

250m row

30 Leg Raises

20 Lunges (10/leg and with weights!)

10 Burpees

250m row

W.O.D. August 11th, 2010

W/up: 20 Squats, 15 KB Swings, 10 Push ups, 20 Squats

"A Team"
100 Reps per exercise/per team
*

Push Press
Sit ups
DB Rows
Dubs
Dead lifts
Pull Aparts

W.O.D. August 10th, 2010

Warm up: 10 Push ups, 20 Mountain Climbers, 10 Push ups

...

"Shoulder This!"
5 rounds for time
..
200m Row
Push Press x 15
Dubs x 20
3 way shoulders x 10/way

Now that's a Push Press...

W.O.D. August 9th, 2010

Warm Up: T.G.U.'s x 5/arm, Mountain Climbers x 20, Dubs x 20

...

"Derierre"

AMRAP in 25 mins

.

Lunges x 12/leg

Squats x 10

Jump Squats x 20

Step ups x 12/leg

Back Extensions/Ball Curls x 15-20

W.O.D. August 5th, 2010

Steph Finner was Arnprior's Bootcamper of the month for July.
She is getting some awesome results, and not complaining AS much as she used to.
We are toughening her up slowly, but surely!
Great work Steph!

****
Warm up: 10 Squats, 10 Push ups, 10 Burpees

"High Ballin'"

150 Wall Balls

For time

Finisher: Plate Pushes

W.O.D. August 4th, 2010

W/up: Jump ropes x 2 mins, T.G.U.'s x 5/arm, Pull Aparts x 20

...

"Dirty 30"

..

Box Jumps x 30

Lying Leg Raises x 30

KB Swings x 30

Push Press x 30

Lunges x 30

DB Snatch x 30 (15 per)

Jump Squat x 30

Body Rows x 30

Thrusters x 30

Burpees x 30

August 3/10

Warm-Up: Med Ball Throws x 10, Shoulder Circuit x 8/Dir.

"Double Or Nothing"
2 Dubs
5 Burpees
4 Dubs
10 T-Gets 5/arm
8 Dubs
20 Push-Ups
16 Dubs
40 Sit Ups
32 Dubs
80 Squats

2 Rounds

Arnprior Benchmark Results for July

Push-Ups
Amanda H- 29-Knees
Amanda F- 21-Knees
Melissa- 10 Plank, 29 Knees
Steph- 37 Knees
Syndi- 43 Knees
Caroline- 40 Knees
Jenn- 35 Plank

Sit-Ups
Amanda H- 49
Amanda F-52
Melissa-69
Steph-73
Syndi –48
Caroline- 78
Jenn-36

Burpees
Amanda H- 16
Amanda F-18
Melissa- 26
Steph-23
Syndi- 23
Caroline-24
Jenn-30

TGU
Amanda H- 20lbs x 5
Amanda F-10lbs x 5
Melissa- 30lbs x 3/ 25lbs x 2
Steph- 25lbs x 5
Syndi –15lbs
Caroline-15lbs
Jenn-30lbs

Dubs
Amanda H- 40
Amanda F-15
Melissa- 14
Steph-46
Syndi- 26
Caroline-50
Jenn-119

Row
Amanda H- 1:56.0
Amanda F- 2:15.7
Melissa- 2:04.8
Steph- 1:51.7
Syndi- 2:01.1
Caroline- 1:55.5
Jenn- 2:02.8

W.O.D. July 29, 2010

W/up: 2 mins of Ropes, 3 way shoulders x 12/way, Cossack Squats x 20
...
Bench Mark
.
2 mins max reps of Push ups
.
2 mins max reps of Sit ups
.
2 mins max reps of Burpees
.
2 mins max weight T.G.U.'s
.
2 mins max reps of Dubs
.
500m Row for Best Time

W.O.D. July 28th, 2010

W/up: B.W. Lunges x 20, Jump up Groiners x 20, Push ups x 10 x 2 Rounds

"Century of Fun!"

100 DB Snatches

100 Squats

100 Push Press

100 Swings