April 30/10

"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. April 29th, 2010

"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

April 28/10

SATURDAYS WORK-OUT IN RENFREW IS CANCELLED!!!

There will be no work-out in Renfrew on Saturday May 1st

Warm-up: Box Jumps x 20, Jax x 30, Sit-ups x 40



"LOTS OF SQUATS"

AMRAP in 25 mins



Squats (weighted) x 20

Push-ups x 20

Stability Ball Leg Curls x 20



Squats (weighted) x 20

Burps x 20

SB Leg Curls x 20



Squats (weighted) x 20

DB/BB Clean and press x 20

SB Leg Curls x 20

April 27/ 2010

Warm-Up: 100 Ropes, 50 Backwards, 50 Left Foot, 50 Right Foot, 100 Ropes

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T-Gets x 5/arm

RDL's x 15

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T-Gets x 5/arm

Push Press x 15

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T-Gets x 5/arm

Lunges x There and Back

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T-Gets x 5/arm

DB Row x 15/arm

.

Finisher: 500m Rower Race

.

"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?

April 26/10

Warm-Up: Inchworm, Squats x 20

7 Rounds (Crossfit Hard Core)

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200m Row

10 Renegade Row (5/arm)

10 Tuck Jumps

20 Push-Ups

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50 Jax On Rounds 2,4,6

100 Ropes On Rounds 3,5,7

W.O.D. April 24th, 2010

WARM-UP:

1 min plank

1 min jax

1 min ropes

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WOD

5 Rounds for Time

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Burpees x 15

Sit-ups x 30

T- Get ups x 12/arm

Push-ups x 30

Band Pull Aparts x 20

April 23/10

Warm-Up: 20 Dubs, 20 Cossack, 20 Lying Leg Raise

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"Pure Steel"

.

5 Rounds

1 Lap Of The Hotel (400m)

30 Thrusters

April 22/10

Warm-Ups: Ropes X 100 Two feet, 50 Left Foot, 50 Right Foot, 50 Alternating.

.

Stations

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#1 Body Rows x 10

Squats x 10

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#2 DB Rows x 15/Arm

Push-Ups x 15

.

#3 Turkish Get-Ups x 8/Side

Burpees x 8

.

#4 Ab Circuit (Weighted) x 10 Each Direction

Field Goals x 10

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** After Reps Are Complete Skip Until Time To Rotate

April 21/ 2010

Warm-Up: Inchworm, Roll Over V-Sit, Pogo Jumps

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Rope-A-Dope

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100 Ropes

5 P-ups

100 Ropes

10 Sit Ups

100 Ropes

Hip Stretch

100 Ropes

Calf Stretch

100 Ropes

Hamstring Stretch

100 Ropes

Cossack Squats x 10

100 Ropes

April 20/10

Warm-Up: Inchworm + Push-Up

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"Marco Polo"

(1-2-3-4-5-6-7...)

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Military Press

Med Ball Twist

3 Way Shoulders

AMRAP x 25 Minutes

April 19/10

Warm-Up: Ropes x 1 min, 3 Way Jax

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Double Impact

20 DB Swings

15 Push ups

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20 Squats

15 Sit ups

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20 Push ups

15 Squats

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20 Sit ups

15 DB Swings

Finisher: Max Reps Of Turkish Get Ups

April 17th, 2010

Warm-up: 50 MB twists, 20 leg raises, 20 sit-ups

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WOD

AMRAP 25 min

.

Turkish Get-ups x 5/arm

500 m Row/ 250 Ropes

Plank Rows x 10/ arm

3 Way Shoulders x 10 each direction

April 16/10

Warm-up : turkish get-ups x 10/arm, ropes x 200


"Pain Tornado"


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

April 15/ 2010

Warm Up: 30 Jaxs, 15 Cossack, Inchworm, Lunges

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"Go Sens Go"

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1 Minute Of Work Then Rest For 1 Minute, Repeat. Rest For Another Minute Then Rotate.

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Squats

T-Get Ups

DB Clean & Press

Burpees

Push Ups

Rower

Finish With Weighted Ab Circuit x 3

April 14/10

Warm-Up: 1 Min Plank, Squats x 10, Burpees x 10

"Switcheroo"

3 Rounds

.

Wall Balls x 20 (*Renfrew -Thrusters)

Sit-Ups x 25

Lunges x 10/leg

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Tuck Jumps x 15

KB/DB Swings x 25

Thrusters x 15

April 13/10

Warm-Up: 30 Squats, Inch Worm, 30 Jax, 30 Star Jumps

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"Partner Up"

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800m Row (400 Each) SS Wipers

150 Push-Ups (75 Each) SS Leg Raises

1000 Ropes (500 Each) SS V-Ups

50 Hang Cleans (25 Each) SS Weighted Abs Circuit

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*Both Partners Are Always Working, 1 Does The First Exercise While The Other Does The SS Of Ab Exercises, You Are Doing Maximum Reps of Abs Until Your Partner Is Done The First Exercise.

W.o.D. April 12th, 2010

Warm up: 10 push ups, 10 Mule Kicks, 10 Burpees, 10 Dubs

---

4 Rounds For Time

---------

Weighted Squats x 15

Weighted Sit ups x 15

Box Jumps x 15

DB Push Press x 15

150 Ropes

W.O.D April 10th, 2010

Warm-up: 300 Ropes

.

"Twisted Fifty"

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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

April 9/10

Warm-Up: 100 Ropes, 30 Push-Ups, 20 Leg-Ups

Tango

*

Wall Balls x 20

3-Way Shoulders x 10

Box Jumps x 20

3-Way Shoulders x 10

Sit-Ups x 20

3-Way Shoulders x 10

Burpees x 20

3-Way Shoulders x 10

April 8/10

Warm Up: Jax x 40, Squats x 20, Jump Squats x 10, Ropes x 100

*

5 Rounds For Time

*

10 Dead Lifts

20 KB/DB Swings

30 Dubs

April 7/10

"ABDOMINUS"

Warm-Up: Ropes x 2min, Cossack x 20, Push-Ups x 10

Med Ball Twist x 50

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

AB Circuit

10 Rotating Planks

...

*

RENFREW RESULTS FROM LAST WEEKS BENCHMARK WOD:

***

Gemma- 33 push ups (from knees), 49 Sit ups, 20 Burpees, T-get ups w 18lb K.B, 28 Dubs and a Row time of 2:03.5

*

Marie- 37 Full Push ups, 54 Sit ups, 21 Burpees, T-get ups w 26.5lb K.B., 36 Dubs and a Row time of 2:04.2

*

Jenn- 42 push ups (from knees), 53 Sit ups, 21 Burpees, T-get ups w 25lbs, 37 Dubs and a Row time of 1:51.7

*

Jenna- 17 push ups (from knees), 42 Sit ups, 22 Burpees, T-get ups w 15lbs, 21 Dubs, and a row time of 2:20.0

***

Great work Ladies!

W.O.D. April 6th, 2010

Warm-up:

-football warm-up + Inchworm Race (losers have to do 10 Burpees)

.

WOD

4 Rounds

.

500 m Row/ 20 Burpees

.

Squats x 5 - GO HEAVY!

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DB Snatch x 10/ arm

.

Lunges x 15 / leg

W.O.D. April 5th, 2010

Warm up: 10 Dubs, Turkish get ups x 10/arm, 10 Burpees, 10 Dubs

.

"Push Yo-self"

...

Push ups x 8

Pull Aparts x 20

.

Floor Press x 8

Sit ups x 20

.

Push Press x 8

DB Rows x 10/arm

.

3 way shoulders x 10/way

250m Row

Shona was our Renfrew Bootcamper of the Month for March.

Keep kicking ass Shona!

W.O.D. April 3rd, 2010

Warm up: Cossack squats x 10/side, Tuck Jumps x 20, Wipers x 10

.

"Benchmark"

.

Max Push ups x 2 mins

(CHEST MUST TOUCH FLOOR FOR REP TO COUNT)

~

Max Sit ups x 2 mins

~

Max Burpees x 2 mins

(CHEST MUST TOUCH FLOOR FOR REP TO COUNT)

~

Max Weight Turkish Get ups x 5 per arm

~

Max Dubs x 2 mins

~

5oom Row for time

~

*2 min rest between each event

.......

We expect nothing but the best quality on all of the exercises.

Good luck!

April 1/ 10

Warm-Up: T-Ups x 10, MB Twist x 30, Leg Swings x 10 Fwd/Back x 10 Side/Side

2 Min Stations x 3

*

Field Goals

Step-Ups

Wall Balls

Pull Aparts

Ball Slams