May 31/10

Warm-Up: 25 Squats, 10 Box Jumps, V-Sits x 10, 10 Push-Ups

"The Lung Buffet"
(With weight)

AMRAP x 25 Minutes

1 Round:
Start - Burpees x 10
Lunges- Down
15 Sit-Ups
Lunges- Back

W.O.D. May 29th, 2010

This one's for you Steph!


Warm-up: Plank x 1 min + 6 Mountain climbers, 3 way shoulders x 10/way, 25 Dubs


25 Burpees
50 Push-ups
75 Squats
100 Sit-ups
75 Squats
50 Push-ups
25 Burpees


Like you mean it!

May 28/10

Warm-Up: Sit-Ups x 25, Russian Twists x 20, Hip Thrusts x 15

"Testy"

Box Jumps x 5
Sand Bag Clean + Press x 5
Mountain Climbers x 20
Bag Drag x Across + Back
Chins x 3

May 27/10

Warm-Up: 200 Ropes, 20 Russian Twists, 3 Way Shoulders + 10 Squats

"Bench Mark"

1. Max Push-Ups x 2 Minutes (Chest to Floor)

2. Max Sit-Ups x 2 Minutes ( Elbows Touch Knees)

3. Max Burpees x 2 Minutes ( Chest to Floor)

4. Max Weight Turkish Get-Ups x 5/arm

5.Max Dubs x 2 Minutes

6. 500m Row
*2 Minute Rest Between Each Event*

ATTENTION ALL BOOT CAMPERS: In this heat make sure to be drinking lots of water throughout the day, especially on your workout days. Straight water, not Gatorade! And don't leave out any meals, make sure to eat regularly. This will help you power through the workouts right until the bitter end!!

May 26/10

Warm-Up: 30 Jax, 20 Cossack, 10 Burps

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"Switcheroo"

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Wall Balls x 20 / Thruster x 20- Renfrew

Sit-Ups x 20

Tuck Jumps x 15

KB/DB Swings x 25

Turkish Get-Ups x 15/arm

W.O.D. May 25th, 2010

Here is a great W.O.D. to get you out of long weekend mentality!

***

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

"Diamond Cutter"

250 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

May 22, 2010

Warm- Up x2
100 Jump Ropes

3 way shoulders

"Supa Fun!"

10 Box Jumps

20 Renegade Push-Ups

30 V-Sits

250m row

30 V-Sits

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

Have a great long weekend :) !

May 21/10

Warm-Up: Hip Thrusters x 10, Side Plank 30 Sec, Front Plank 30 Sec, Box Jumps 3 x 3, Hurdle Hops x 3 Rounds

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Prowler Challenge

Max Distance x 30 Minutes

50lbs On Sled

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Morning Group:

Karen: 450'

Leslie: 480'

Jenn & April: 420'

Margaret: 390'

May 20/10

Warm-Up: 100 Ropes, 10 Burpees, 10 Jump Squats x 2 Rounds

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Century of Fun

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100 DB Snatches

100 Squats

100 Push Press

100 Dubs

May 19/10

Warm-Up: 20 Cossack, 2o Leg Raises, 20 Sit-Ups

"Okee Dokie"
(CrossFit Hardcore)

5 Rounds For Time
1 Lap Of The Building(arnprior)/200m Row (renfrew)
21 KB Swings
12 OverHeadSquat

May 18th, 2010

Warm-up:
-Wheel Barrow Race (switch partners halfway through) - Losers do 10 Burpees

***CHALLENGE***
-Who can do a handstand push-up? Any Takers?

"FILTHY THIRTY"

• Deadlifts x 30 (you will use a respectable weight and work on technique which means no more than 10 reps per set)
• Push-ups x 30 (either weighted, spiderman push-ups, clap push-ups or band push-ups)
• Weighted Sit-ups x 30 (weight behind head)
• Lunges x 30/leg
• Burpees x 30
• Band Pull-apart x 30
• Star Jumps x 30
• DB Clean and Press x 30

May 17/10

Warm-Ups: Inchworm Race, 100 Ropes, 10 Box Jumps

"1 Arm Bandit"

T-Get-ups X 3/ side

DB Snatch X5/side

Squats (holding the DB) X10 (SQUAT DEEP, YES, DEEP)

1 arm Clean and Press X 5/arm

Spread eagle sit-ups X 23 (the sum of all other reps)

AMRAP 23 MINS

May 15, 2010

"TWISTED 50"

50 DUBS

50 Thrusters

50 Push-ups

50 Lunges (25/leg)

50 Box Jumps

50 Squats (weighted)

50 Sit-ups

50 Burpees

50 DUBS

*** Goodluck to April who is doing her ATS Testing this weekend!

May 13/ 2010

Warm-Up: Ropes x 50 Backward, 100 Regular, 50 Right Foot, 50 Left Foot

"Croc"
5 Rounds

10 Push Press ( HEAVY!)

10 Set-Ups (per leg)

10 1 Arm Snatch (per arm)

10 Field Goals

May 12 / 2010

Warm-Up: 3 Way Lunges x 5 Each Leg, 5 Burpees

Last Minute

1 Min DB/KB Swings

1 Min Squats

1 Min DB Row (30Sec/Arm)

1 Min Swiss Ball Leg Curls

Warm up: 1 min KB Swings, 1 min Squats, 1 min Pogo Jumps/Jump Squats/Wide outs

~~~~~~~~~~~~~~~~

"High Five"

...

5-10-15-20-25 of Burpees

...

10-15-10-15-10 of DB/BB Hang Cleans

...

5-5-5-5-5 of Dead lifts

May 11/10

Warm-up: Walking Reverse Lunges, Inch Worm

AMRAP x 25 Minutes

Turkish Get-ups x 5 / arm

Box Jumps x 20

Plate Twists x 20

Dubs x 50

3 Way Shoulders x 10 Each

Check out the Nike video found on Elitefts.

Monday, May 10th, 2010

Warm up: 10 Squats, 10 Dubs, 10 Roll over Planks x 3 sets

4 Rounds

.

15 Thrusters

20 Push ups

15 DB Snatches/arm

20 Lunges/leg

15 Lying Leg Raise with Hip Thrust

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Round #1: 5 Burpees

Round #2: 8 Burpees

Round #3: 12 Burpees

Round #4: 15 Burpees

May 6 / 2010

Warm-Up: Inchworm + Push-Up

Rower x 200m

Push Press x 15

Dubs x 20

5 Rounds For Time

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Finisher: Side Plank x 30 Sec Each, 20 V-Ups, 20 Hip-Thrusters

May 5/10

Warm-Up: Leg Raises x 12, 3 Way Shoulders > x 2 Rounds

"52 Pick-up El-Diablo 2"

Spades = Renegade Row

Clubs = Squats

Hearts = Burpees

Diamonds = Sit Ups

Kings = 16 reps
Queens = 14 reps
Jacks = 12 reps

Ace = 50 Ropes

JOKER=Wild Card ! 5 T-Ups/Arm

May 4th, 2010

"Tabata This, Tabata That"

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Warm-up:

-push-ups x 12

-sit-ups x 15

-squats x 20

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TABATA EXERCISES:

1) Thrusters

2) Burpees

3) Dips

4) Squats

5) Push-ups

May 3/10

Warm-Up: Rotating Planks x 12, Band Pull-Aparts x 12, Leg Raises x 20

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"Sweat It Out"

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100 Ropes

10 Turkish Get-Ups (5/arm)

60 Jax

11 Dips

50 Ropes

12 D.B Rows

40 Jax

13 Squats

30 Ropes

14 Sit Ups

20 Jax

15 K.B. Swings

10 Jax

16 Push-Ups

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Finish: AB Circuit x 10 Each Way