W.O.D November 30, 2010

December is Bring a Friend Month!

You will recieve a $10 Bootcamp Gift Coupon for each new person you bring out for a FREE trial session. They don't have to buy anything, just bring them for a WOD and get $10 towards your next camp. You can bring as many friends as you like and get $10 for each one!

Warm-Up: 12 cossack squats, 200 Ropes

"PAIN TORNADO"

100 Lunges
90 Sit-Ups
80 Jumping Jax
70 Squats
60 Push-Ups
50 K.B Swings
40 D.B Dead Lifts
30 Push Press
20 Box Jumps
10 Burpees

WOD Nov 29/2010

Warm-up: T-get-ups Max reps in 2 mins

High Rep Stations
(2 mins)

Back Extensions

Burpees

Deadlift

Pull Aparts

Band Woodchoppers

Lying Leg Raise

***

Renfrew Benchmark Scores

Mike- 47push ups, 69 Sit ups, 29 Burpees, 30lb T-get ups, 111 Dubs,

1:49.1 Row

*

Marg- 45push ups, 48 Sit ups, 30 Burpees, 30lbs T-get ups, 48 Dubs,

2:11.1 Row

*

Angela- 10p, 32k, 49 Sit ups, 21 Burpees, 20lbs T-gets ups, 31 Dubs,

2:25.2 Row

W.O.D. Nov 26th, 2010

Warm-up: Cossack Squat x 10/side, 10 Push ups, Jump up Groiners x 10

3 Rounds
***

50 Russian Twists
50 KB Swings
50 Box Jumps

W.O.D. November 25, 2010

BENCH MARK

P-Ups
Sit-Ups
Burpees
T-Get-Ups
Dubs
500m Row

DO YOUR BEST!!!

WOD November 24/2010

Warm up: 4 Rounds of Tabata Squats & 4 Rounds of Tabata Push ups

.

"Thrubbin'"

.

25 Thrusters

50 Dubs

.

20 Thrusters

40 Dubs

.

15 Thrusters

30 Dubs

.

10 Thursters

20 Dubs

.

5 Thrusters

10 Dubs

W.O.D November 23, 2010

Warm-Up: Shoulder Circuit (10/direction), 20 Lying Leg raises, 20 Mountain Climbers

"Liz Knockoff"
10 ROUNDS FOR TIME!!!

10 Burpees
10 Sit-Ups
100 Ropes

Finished???
50 Band Pull-A-Parts

WOD November 22/2010

Warm-up: Med Ball Throws X10, Inch Worm Race

2 Rounds for Time (courtesy of CH)

25 Wall Balls

25 KB Swings

25 Pushups

25 Box Jumps

25 Squats

25 Burpees

25 Lunges(per leg)
25 Band pull aparts

W.O.D. November 20, 2010

Warm-Up: Med. Ball Throws x10, Shoulder Circuit (10/direction)

"DOUBLE OR NOTHING"

2 Dubs
5 Burpees
4 Dubs
10 Wall Balls
8 Dubs
20 Push-Ups
16 Dubs
40 Sit-Ups
32 Dubs
80 Squats

W.O.D. November 18, 2010

Warm-Up: 15 band pull-aparts, 3 way shoulder-circuit, 100 ropes

"Speedy Gonzales"
5 Rounds for time

10 Push Press
20 Mountain Climbers
10 Dips
50 Jumping Jax
20 Push-Ups

Finisher: 500m Row

WOD November 17th 2010

W-up: Cossacks X 20, push-ups X8 3 rounds


"Fiver"

5 mins per station (5 rep sets on barbell/dumbbell lifts)

Deadlift

Barbell Push Press

Barbell Squats

Band woodchoppers

Swiss Ball roll-ins

Today is the day to challenge yourself on some heavy lifts, DO NOT underestimate your ability, and be willing TO TRY!

.

W.O.D November 16, 2010

Warm-Up: TABATA Thrusters (x3 rounds)

"TEAM Quest"

100 Push-Ups
50 T-Ups

100 Squats
50 Burpees

100 Sit-Ups
500 Jump Rope

100 Med. Ball crunch & toss

TEAM ROW 1000m

WOD Nov 15th, 2010

Warm up: 10 Med Ball Throws,T-get ups x 5/arm, 10 Burpees
.
"Push Yo-self!"
AMRAP

...

Push ups x 8
Pull Aparts x 20

10 Dubs
.
Floor Press x 8
3 way shoulders x 10/way
15 Dubs

.

Push Press x 8
DB Rows x 10/arm

20 Dubs
.
Renegade Rows x 8
DB Snatches x 10/arm

25 Dubs

....

Team Row 150m Intervals

W.O.D November 13, 2010

Warm-Up: 20 Cossack Squats, 20 Lying Leg Raises, 3-Way Shoulder Circuit

"Fury Whip"

40 Mountain Climbers
20 Box Jumps
100 Ropes

40 D.B Push Press
20 Burpees
150 Ropes

40 Sit-Ups
20 D.B Snatch
200 Ropes

40 Squats
20 T-Ups
250 Ropes

40 Jump Jax
20 Push-Ups
300 Ropes

W.O.D November 11, 2010

Warm-Up: Cossack Squats (10/leg), 100 ropes, 10 mountain climbers

"DIAMOND CUTTER"

250 Squats
***Each minute you must do 20 jumping jax until squats are complete!***

Finisher:
3 Rounds
20 Lying leg raises
side planks for 1 minute

Warm up: 50-10-50

21-18-15-12-9-6-3 of:

Wall Balls
DB DL's
Dips

Even: 10 Dubs
Odd: 20 Star Jumps

W.O.D November 9, 2010

Warm-Up: 100 Ropes, 20 sit-ups, 3-way shoulder circuit

"Compete"
5 Rounds for time!!!

150m row

10 Dubs
20 Thrusters
30 V-Sits
40 Squats

W.O.D. Nov 8th 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

WOD Nov 6th, 2010

ATTENTION RENFREW CAMPERS:

SATURDAY MORNING CLASS WILL BE AT 10AM

***

W/up: Turkish get ups x 5/arm, 10 wipers, 10 Burpees

**
AMRAP in 3 mins
5 Push ups
9 Squats
12 KB Swings

x2 rounds with 1 min rest between
****
AMRAP in 3 mins
5 DB Thrusters
9 Split jumps
12 Box jump

x 2 rounds with 1 min rest between
***
AMRAP in 3 mins
5 D.B. Snatch/arm
9 Sit ups
12 DUB’s

x2 rounds with 1 min rest between

W.O.D Nov 4th

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

WOD Nov 3rd, 2010

Warm up: Cossack Squats x 12, Med Ball tosses, Pull Aparts x 30, Dubs x 40

"To the End"

For Time

25 Burpees

50 Push ups

75 Squats

100 Sit ups

75 Squats

50 Push ups

25 Burpees

*

Row

W.O.D. Nov 2nd, 2010

Warm up: 50 Jax, 10 Jump squats, 50 jax

"No Talking"

4 mins: Ropes x 100 + 10 Push ups
1 min rest
4 mins: Ropes x 100 + 15 Sit ups
1 min rest
4 mins: Ropes x 100 + 10 Burpees
1 min rest
4 mins: Ropes x 100 + 15 Swings
1 min rest
4 mins: Ropes x 100 + 20 Squats

WOD November 1st 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

***

Awesome showing at the games from everyone. Although Renfrew was victorious, props go out to all the Arnprior campers that made the trek to the Frew and gave it their all!

Score sheets below, get your spectacles out....