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