Warm Up: 100 Ropes, 3 Way Shoulders

10 Rounds

*

Squats 1 min

5 Burps

10 Sit-Ups

Squats 1 min

March 30/10

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

March 29/10

"TABATA Somethin Else"

8 Rounds: 20 Sec On, 10 Sec Off

*

Squats
Push-Ups

Sit-Ups

Tuck Jumps

D.B/K.B Swings

W.O.D. March 27th, 2010

Warm up: 50 Med Ball Twists, 15 Mule Kicks, Turkish Get ups x 10/arm

"Saturday's Alright"

Lunges x 10/leg

High Pull Snatch x 15

Tuck Jumps x 20

Barbell Box Squats x 10

4 Rounds for Time

Chick out Shona's Box Squats!

March 26/10

Warm-Up : Inch Worm x 2, Cossack x 20, D.B/K.B Swings x 20

Heavy Metal

5 Rounds

*

Barbell Squat x 5

Floor Press x 8

Dead Lift x 5

Back Ext. x 10

March 25/10

Football Warm-Up + 200 Ropes

4 Rounds For Time

Renegade Rows x 20 ( 10 per arm)

Cossack x 20 ( No Hands, 10 per leg)

Push Press x 15

Plate Slides x 15

Circuit To Be Completed After Each Round:

Mountain Climbers x 20

Push -Ups x 10

Groiners x 10

Burpees x 5

March 24/10

Warm Up: Sit-Ups x 20, Wipers x 20, Cossack x 20

" Burpoholics Anonymous"

Burpees x 5

Squats x 20

Burpees x 10

P-Ups x 5

Burpees x 15

Front Plank x 30sec

Burpees x 20

Wall Squats x 1min

Burpees x 25

W.O.D. March 23, 2010

Warm-up: 20 Step-ups, 15 Field Goals, 50 Med Ball twists

WOD: AMRAP 25 minutes

10 Push-ups (chest to the floor!)

10 RDL

10 Turkish Get-ups (5 per arm)

Odd = 200 M Row

Even = 200 Ropes

W.O.D. March 22nd, 2010

Warm up:  50 Dubs, 25 Squats, 15 Push ups, 50 Jumping Jax



Farmers Walk Down and Back (x2 in Renfrew)

10 Burpees



20 Dips


30 DB Rows (15 per)


40  Sit ups
-------------------------
50 Push Press


100 Kettle Swings


150 Ropes
------------------------
25 Lunges per leg


50 Wall Ball Shots or Thrusters


100  Pull Aparts


Farmers Walk Down & Back (x2 in Renfrew)

10 Burpees


PROWLER!!!!! 
THIS WILL MAKE YOU SO FAST THAT MOTHER NATURE WILL BE LIKE "SLOW DOWN!"
(SEE BELOW)

http://www.youtube.com/watch?v=qRuNxHqwazs



-------------------------------------------------------------

March 20, 2010

3 Rounds

50 Squats (weighted)

50 Swings

50 Box Jumps

Finisher: Row 500 m

Simple but effective! Kick some ASS!

March 18/10

Football Warm-up + Tabata Ropes X 4 Rounds

"Stations"

X 1 minute each

Turkish Get-ups

Swings

Band Pull-aparts

Landmines

Rower

Plank

W.O.D. March 17th, 2009

Warm up:

Supine bridge holds x 30 sec, 10 Dubs, 3 way jax x 15 each way

x 3 rounds

"Lunge Buffet"

Weighted Lunges x 10

5 Push ups

5 Burpees

Weighted Lunges x 10

DB Snatches x 5/arm (go heavy > low reps)

and Repeat AMRAP

March 16/10

Football Warm-up + plank shoulder touches x 20, Groiners x 10, T-push-ups x 5/side

AMRAP x 25 mins

DB Floor Press x 8

100 Ropes

DB Row x 10/arm

Weighted V-Sit-ups x 20

1 Arm Push Press x 10 each

Rower x 200 M

3 Way Shoulders x 10/each

Step-ups x 10/each x bodyweight

W.O.D. march 15/2010

W-Up: Cossack Squats X 20, Inchworm X 2 trips, T-get-ups X 10/arm

"Diamond Cutter"

250 Squats

Each minute = 20 Jax

Until all squats are completed.

Finisher: Lying Leg raise X20, Side planks X 1min/side   (3 rounds)

March 13/10

"THRUBBIN"

25 Thrusters

50 Dubs/ 100 Ropes

20 Thursters

40 Dubs/ 100 Ropes

15 Thrusters

30 Dubs/ 100 Ropes

10 Thrusters

20 Dubs/ 100 Ropes

5 Thrusters

10 Dubs/ 100 ropes

March 11/10

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 Ways 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 Min

March 10/10

Warmp-Up : Ab Circuit x 3

SPLITTER

12-9-6-912

Split Squats

1 Arm DB Rows

Dips

150m Row After Each Round

W.O.D. March 9, 2010

Warm-up: Ropes x 100, Jax x 30, Cossack x 20

"Century Club"

100 Reverse Lunges

100 DB Clean & Press

100 Push-ups

100 Jax

W.O.D. March 8th, 2009

Hey Everyone,

Hope you all had a great break.
I know that I am glad to be back in action, and I am sure you all are eager to get back to killing some WOD's!!! 
Here's a good one to get us all back in the swing of things....

Warm up:  Push ups x 10, Jumping Jax x 20, Burpees x 10, Jumping Jax x 20

Thrubbin'

25 Thrusters

50 Dubs

20 Thrusters

40 Dubs

15 Thrusters

30 Dubs

10 Thrusters

20 Dubs

5 Thrusters

10 Dubs

Let's break in those new ropes!  Kill it!

Did we forget to mention something?

YAY CANADA!!!

                                                     

    JUST TO NAME A FEW...

BREAK WEEK!

HEY CAMPERS,

Take advantage of the break week.  Use it to participate in some recovery activities. 
Go for a massage, Attend a Yoga class (which me may have at UF Arnprior in the near future), spend 15-20mins stretching a couple times this week.

Of course I know you guys are hardcore and will want to hit a work-out on your own.
Our suggestion is to use the UF Facebook group page to co-ordinate with each other.

Keep it nice and easy otherwise.  This is your opportunity to let those sore knees and tight muscles get worked out.

March Camp will be starting on MONDAY MARCH 8th 2010.

See you next week.