W.O.D. Jan 30th 2010

Warm-up: 8 squat Jumps, 8 T-get-ups per arm, Jump Rope 1 min

"TO THE END"

25 Burpees

50 Push-ups

75 Squats

100 Sit-ups

75 Squats

50 Push-ups

25 Burpess

FOR TIME!

Just a reminder to all: we are always striving to do this work-out faster than the previous month, BUT, we must also strive to do it BETTER (quality of execution) than the previous month. 

Get your chest to the floor on the push-ups and SQUAT DEEP!

If the quality of your work is better, the quality of your results will also be better.

KICK ASS!

W.O.D. Jan 28th 2010

Warm-up: Overhead walking lunges, 15 Slams

"The Break" (Crossfit Hardcore)

AMRAP 25 Minutes

25 Burpees/ 50 Dubs (switch each round)

20 DB Snatch (10/arm)

20 Box Jumps

20 Stability Ball Leg curl

W.O.D. Jan 27th 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

NO ROWERS TODAY!

W.O.D. January 26th, 2010

Warm-up: Inch Worm with kick

7 Rounds (Crossfit Hardcore)

200 M Row

10 Renegade Rows (5/arm)

15 Slams

25 Push-ups

50 Jax on Rounds 2, 4, 6

100 Ropes on Rounds 3, 5, 7

W.O.D January 25th, 2010

Warm up:  Ropes & Burpee intervals

"Dime a Dozen"

4 Rounds

.

12 Clean & Press Burpees

24 Pull Aparts

36 Squats

48 Sit ups

60 Jax

*Everyone must complete at least two 60 Calorie Rows instead of Jax

Oh yeah, and the vest is coming out tonight!  TEE HEE! 

W.O.D. January 23nd, 2010

Warm up:  Tabata squats & Jumping Jax

"Judy"

50 Thrusters

2 min Jump rope

40 Sit ups

1 min KB Swings

30 Push ups

1 min Burpees

20 Push Press

2 mins Jump Rope

10 Turkish Get ups/arm

.

Mel (centre) was our voted in by her other fellow Bootcampers for the title of Renfrew Bootcamper of the Month for December. 

Good Work Mel!!

W.O.D. January 21st, 2010

Warm-up: Burpees x 10, Leg Swings x 10 each way X 2

Stations X 1 min

Squats

Smashes - NEW EXERCISE!

T-bar/ BB Row

AB Rollout

Deadlift

Wipers (no ball)

W.O.D. Jan 20th 2010

The aftermath of Saturday morning's Bootcamp class in Renfrew...

Wam-up: Jax X50, Push-ups X 10, Russian Twists X 50

"TRIPLE THREAT"

750 Ropes

T- Get - ups X 3 mins for Max reps

Lunges X 3 mins for Max reps

Sit-ups X 3 mins for Max Reps

Rower X 750m

W.O.D. January 19th, 2010

Warm-up: DB COMPLEX: RDL x 10, Row x 10, Hang Clean x 10, Squat x 10

"FURY WHIP"

RDL x 40

Box Jumps x 20

Ropes x 100

Floor Press x 40

Burpees x 20

Ropes x 150

DB/KB Swings x 40

SLAMS x 20

200 Ropes

Step-ups (20/leg) x 40

Get-ups (10/arm) x 20

Ropes x 250

Jax x 40

Push-ups x 20

Ropes x 300

W.O.D. January 14th, 2010

Warm-up: Tabata Jax x 5 rounds

"Stations"

AMRAP in 25 mins

Squat

Rower

DB RDL

Slams

DB Row (1 min per arm)

Landmines

W.O.D. January 13th, 2010

W/U: T-Get-ups X10, Back Burpees X10, Side Planks X 1 min per side

"Transmission"

10 Burpees

.

20 Wipers

.

30 Push-ups

.

40 DB/KB Swings

.

50 Sit-ups

.

40 Wall Balls (Thrusters in Renfrew)

.

30 Band Pull Aparts

.

20 Lunges

.

10 Burpees

.

(Arnprior) 50 Step-ups after each exercise

(Renfrew) 60 Jumping Jax after each exercise

W.O.D. January 12th, 2010

Good workout last night guys! Let's keep it going for the rest of the week.

Warm-up: Wipers x 20, Med Ball Twist x 50, Field Goals x 20

"LIZ KNOCKOFF"

10 Rounds for Time

Burpees x 10

Sit-ups x 10

Ropes x 100

W.O.D. January 11th, 2010

Warm-up: Squats x 20, Slams x 10, Ropes x 100, X 2

"FORCE"

(Crossfit Hardcore)

10 Rounds for Time

Deadlifts x 5

Swings x 5

Lunges x 20 (bodyweight)

Dips x 5

Horizontal Pull-ups x 5

Lunges x 20 (bodyweight)

DB/BB Push Press x 5

W.O.D. January 9th, 2010

Warm-up: Inch worm race (3 trips with 5 push-ups at the end of each trip)

"TABATA Something Else"

8 rounds of each exercise

20 seconds on, 10 seconds off

Squats

Stage Jumps

Push-ups

Slams

Burpees

Ropes

W.O.D. January 7th, 2010

Warm-up: 10 Push-ups, 10 Squats, 10 Dubs x 2

WOD

AMRAP in 25 mins

Deadlifts x 10

1 Arm DB Snatch x 10/ arm

200 Ropes

Squat x 10

Reverse Lunge x 10/leg

Jax x 50

Floor Press x 10

KB/DB Swings x 10

Burpees x 10

W.O.D. January 6th, 2010

***REMINDER: There will be no 12pm bootcamp in Renfrew on Thursday the 7th of this week.

Warm-up: Tabata Jax x 5 rounds

"Pain Storm"

(courtesy of Crossfit Hardcore)

100 Squats

90 Dubs or 200 Ropes

80 Push-ups

70 Sit-ups

60 DB Rows (30 each)

50 Thrusters

40 Lunges (20 each)

30 Box Jumps

20 DB Deadlifts

10 Renegade Rows (5 each)

W.O.D. January 5th, 2010

Warm-up: 100 ropes, 10 med ball slams, 100 ropes, 20 box jumps

"ABDOMINUS"

AMRAP 30 mins

Med Ball Throws x 10

Wall Balls x 20

Sit-ups x 50

Lying Leg Raise x 20

10 Burpees

Med Ball Twist x 50

Field Goals x 20

10 Burpees

Abs Circuit

10 Rotating Planks

W.O.D. January 4th, 2010

Warm-up: 10 Push-ups, 20 Squats, 30 Sit-ups, X 2

"CROC" (courtesy of crossfit hardcore)

5 Rounds

10 Push-ups

10 DB/KB swings

10 Turkish Get ups (5 each hand)

10 Wipers (5 each side)

Finisher: Row 250