W.O.D December 22, 2011

Warm-up: Super couch stretch x 1 min/leg
Stretch wrists and forearms x 1min/arm

Burpees for Boobies!!

150 Buprees for time!

WOD Dec 21/2011

W-up: Foam roll Upper Back X 2mins, T-spine extensions on foam roller.

Lift: Bench 4X8


Then: 15 mins AMRAP

Barbell Cleans X8 (65/115)
250m Row

WOD Dec 20/2011

W-Up: TO BE PERFORMED UPON ARRIVAL!
Band shoulder traction 1 min/side
Roll triceps on a barbell sleeve X 1 min/side

Skill: Med ball Squat Clean




Lift: Military Press 3X5 (work up to 3 heavy sets of 5)

WOD: 7 rounds for time

Chins X6

Push-ups X6

Burpees X6

Record your results! Either in your training log or in the comments section on here.

WOD Dec 19/11

W-up: TO BE PERFORMED UPON ARRIVAL, IF YOU'RE LATE, YOU WILL MISS THIS PORTION OF THE WOD.
Frog Stretch X 1 min, Foam roll glutes X 1 min per side, bottom position squat X 1 min

Squat

Work up to 4 sets of 2 reps (approach 90-95%)
(all 4 work sets should be difficult relative to your ability, work your ass of for a bigger and better squat)

Then:

Crossfit benchmark WOD "Karen"
150 wall balls for time

-must be a FULL squat, and ball must hit the tape for the rep to count-

***POST TIMES AND SQUAT LOAD IN COMMENTS ***

W.O.D Saturday December 17th

W-up: Front plank X 45 sec. 10 sit-ups, side plank 30 sec. 10 sit-ups, side plank X 30 sec. 10 sit-ups

"Saturday Morning"

50 BW squats
40 D.B Push press
30 Push-ups
20 v-sits
10 burpees
100 Jax
10 burpees
20 v-sits
30 push-ups
40 D.B Push press
50 weighted lunges

WOD Dec 15/2011

ONLY 1 WEEK UNTIL BURPEES FOR BOOBIES! SHAKE DOWN THOSE LAST FEW PLEDGES SO WE CAN HAVE BETTER BREAST CANCER SCREENING IN RENFREW AND ARNPRIOR.


W-up: (perform upon arrival) Foam roll lats (arm pits) 1 min per side,
Wrists and finges (against the wall) 1 min per side.


Chins 5X5

superset with

BB/DB Front Squat 5X10

Then: 1 Min Stations (30 sec to move to next station)

Rower (meters)
Box Jumps (reps)
Battle Rope slams (reps)
GHR Sit-ups (reps)
Landmines (reps)
Wall Balls (reps)

WOD Dec 14/11

W-up : (To be performed upon arrival) Couch stretch 1 min per side, Frog stretch X 2 mins

2 Rounds for Time

Clean and Press X 8 ------ Box Jump X 8

Clean and Press X 8 ------ T-get-ups X 16

Clean and Press X 8 ------ BW Squat X 32

Clean and Press X 8 ------ Med Ball twist X 64




Finished?

Battle Ropes

WOD Dec 13/11

W-Up: Band Shoulder traction 1 min per side
(If you arrive early, and you all do, perform the board warm-up as soon as you arrive)

Bench Press

5X5

superset with band pull aparts X20 after each loaded set.


Then:

52 pick-up (for time)

Spades = DB Snatch

Clubs = Squats

Hearts = Push-ups

Diamonds = Sit-ups

Ace= 10 Burpees

King = 15 reps

Queen = 12 reps

Jack = 11 reps

WOD Dec 12/11

W-up: Couch Stretch X 45 sec /side, Bottom Squat X 2mins

Squat

4X10

superset with

Front Planks X 45 sec


Then:

5 Rounds for time

5 handstand trips up the wall

10 Turkish get-ups

15 DB RDL

20 Dubs

WOD Dec 8th 2011

BURPEES FOR BOOBIES IS FAST APPROACHING! ARNPRIOR PEEPS NEED TO GET THEMSELVES SOME PLEDGE SHEETS AND GET IN THE SWING OF THIS GOOD CAUSE.

EMAIL sarah@ultimatefitnessgyms.com AND REQUEST A PLEDGE SHEET. ALL FUNDS RAISED IN ARNPRIOR WILL BE GIVEN TO THE PARTNERS IN CARING FOUNDATION TOWARDS DIGITAL MAMMOGRAPHY EQUIPMENT AND IN RENFREW ALL FUNDS WILL BE PASSED ON TO THE COUGARS CONQUERING CANCER TOWARDS DIGITAL MAMOGRAPHY EQUIPMENT.



W-Up: T-get ups X 5/side, overhead squat practice

Deadlift
8,6,4,2,2

Then;

1 Wall ball
1 Push-up

2 Wall Balls
2 Push-up

3 Wall Balls
3 Push-ups

How many rounds can you get in 15 mins?

WOD Dec 7th 2011

BURPEES FOR BOOBIES IS FAST APPROACHING! ARNPRIOR PEEPS NEED TO GET THEMSELVES SOME PLEDGE SHEETS AND GET IN THE SWING OF THIS GOOD CAUSE.

EMAIL sarah@ultimatefitnessgyms.com AND REQUEST A PLEDGE SHEET. ALL FUNDS RAISED IN ARNPRIOR WILL BE GIVEN TO THE PARTNERS IN CARING FOUNDATION TOWARDS DIGITAL MAMMOGRAPHY EQUIPMENT AND IN RENFREW ALL FUNDS WILL BE PASSED ON TO THE COUGARS CONQUERING CANCER TOWARDS DIGITAL MAMOGRAPHY EQUIPMENT.

W-up: 3 way shoulder circuit X10/dir, Bottom squat X1 min


Chins
4X8

superset with Bench Dips X20


then:

4 rounds for time

400m row

15 DB snatch per arm

10 Burpees

BURPEES FOR BOOBIES THURS DEC 22nd 2011 at BOTH UF LOCATIONS

WOD Tues, Dec 5th

Warm up: Toe drop drill & handstand practice

BENCH PRESS 5 X 8 REPS

-----------
AMRAP

20 Dubs
10 KB Swings
10 Push Jerks

Canadian Olympic Weightlifter, Christine Girard Clean & Jerk's 131kg (288lbs)!

WOD dec 5th 2011

W-Up: Frog Stretch X 1 min, Bottom position squat X 1 min

Squats

8, 5, 3, 1, 1 (perform singles at 90-95%)

Then;

"TABATA Somethin Else"

8 Rounds: 20 Sec On, 10 Sec Off

*

Squats
DB Side raise

Sit-Ups

Star Jumps

D.B/K.B Swings

WOD Dec 1st 2011

W-Up: 1 min bottom squat, 2 mins Dubs for reps or practice

CHINS
5X6

Then:

"Liz"10 Rounds
Push ups x 10
Sit ups x 10
Thrusters x 10

Warm up: Hip flexor band stretch & couch stretch 2 mins each

DEAD LIFTS 4 x 6
ss.
Lying Leg Raises x12

and then...2 minute stations with 1 min. rest!
K.B Swings
Box Jumps
Floor Press
Field Goals
Rower

WOD Nov 29/11

Warm-up: 20 Sit-ups, 20 Russian Twists

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

Barbell Clean and Press
Barbell Squats
Push-ups

For time

Finished? Row 500m

WOD 28/2011

W-Up: Bottom Position Squat 2 mins


Filthy Fifty

(HAPPY BIRTHDAY MARG)

50 Dubs (400 singles)
50 Thrusters
50 KB Swings
50 DB Snatch (25/arm)
50 Push-ups
50 Sit-ups
50 Squats
50 Burpess
50 Dubs (400 singles)

1 Round for time

W-up: Super couch 2 min/side, Front plank 1 min, Side plank 1 min/side

Bench
8,5,3,3,3

ss

Face pulls x 15

Then...

1000m row
100 KB swings
100 dubs

(for time)

W-Up: 50-10-50 (Ropes-Burpees-Ropes), Stretch Calves and heel chords 1 min per side

3 Rounds for time (POST TIMES IN COMMENTS)
**

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

WOD Nov 22nd 2011

W-UP: Diesel crew feelgood shoulders

Power Cleans
4X8

Then:

1 Min Stations (for max reps at each station)

T-Get-ups

Rower (cals)

Box Jumps

KB swings

Bench Dips

Jump Rope


Here is the deadlift I was telling you girls about.

WOD Nov 21 2011

warm-up: 1min bottom squat
1min adductors stretch


Squat; 3,3,3,3,3 (80%)


Then: 15 min AMRAP

7 1 arm D.B thrusters right arm ( 25lbs minimum)
7 1 arm D.B thrusters left arm ( 25lbs minimum)

14 Lying leg raise

21 Band pull-aparts

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 17/11

"CAPTAIN UPPER BODY"

w-up: 100m row

Bench Press
8,5,3,1,1,1

superset with face pull X20 after each set


Then: 21-15-9 (for time)

Barbell Thrusters (45/65)

Band chins (mod: Body rows)

V-ups

WOD Nov 16/11

Warm up: Jump-Up Groiners x10, Ropes x100, Push-Ups x10


"DIRTY DOZEN"
3 Rounds for time

12 Clean+Press Burpees
24 Med. Ball Twists
36 Step-Ups
48 Russian Plate Twists
60 Star Jumps

WOD Nov 15/11

Warm-Up: 3 Way Shoulders (10/direction), 20 B.W Squats, 10 V-ups


"EYE OF THE TIGER"
2 ROUNDS

100 Ropes
5 Push-Ups
100 Ropes
10 Sit-Ups
100 Ropes
15 Jump Squats
100 Ropes
20 T.G.U's (10/arm)
100 Ropes


Finisher: Battle Ropes x 3

WOD Nov 14/2011

"HOLY SQUATS BATMAN!"

W-up: cossacks X10, thrusters X10, burpees X10

Squats 5x3
ss
box jumps X8

Then....

FOR TIME

150m row
15 push-ups
30 squats

150m row
20 push ups
40 squats

150m row
25 push ups
50 squats

Finisher: Machine guns

W/U: 100 Ropes, 20 box jumps, 15 sit-ups
.
"CHELSEA"
(courtesy of Crossfit Hardcore)
.
(1 round every minute for 25 minutes)
.
5 Lying Leg Raise
10 Push-ups
15 Squats
.
(if you fail out before 20 minutes = 25 burpees)

WOD Nov 10/11

"Thinking of Sarah"
(We are all proud of you!)

Warm up: Max Chins - UNASSISTED!! Test yourself! Bands are like diapers, gotta grow outta of'em some time:)


Clean and Press
5,5,3,3,3

Then: 5 rounds for time

200 m row

30 (15 per leg) Weighted Lunges

20 bench Dips

Finished? Couch stretch and foam roll

WOD Nov 9th 2011

HUMP DAY
(As in Wednesday, perverts)

Warm-Up: T-Get Ups x5/arm, Burpees x10, Cossack Squats x20 (total)


Dead lifts 4x5
ss.
Jump Jax x20


and then...


4 Rounds
Field Goals x20
Rolling planks x25
100 Ropes
Sit-Ups x20
BW squats x25

Finished? 250m row. Beat your last time!

WOD Nov 8th/11

YOU GOT TO KNOW WHEN TO HOLD THEM.

W/U: 10 DB Snatch per arm

20 Band Pull aparts

20 Wall Ball sit-ups

WOD: 5x10 DB floor press

s.s

5x10 renegade rows

THEN

52 pickup (for time)

Spades = Wall balls

Clubs = Body rows

Hearts = MTN Climbers

Diamonds = V-ups

King = 15 reps
Queen = 12 reps
Jack = 11 reps

WOD Nov 7th 2011

GOT GLUTES?

Warm-up
10 long jump medball throws, 3 way jax (10 each way)

Squats
8,5,3,1,1,1

superset with
Medball twist X20

Then: 3 rounds for time

8- box jumps

16- 1 arm DB clean and press

32 KB/DB swings

W-up: 25 dubs, Shoulder circuit X10, 25 bw squats

"Frost Hammer"

BB Bent over row X6
BB Clean & Press to Front squat x6----X3 rounds
Push press x6
Back Squat x6


Overhead plate lunge x6/leg
Plate Clean & Press x6----------X3 rounds
Plate Front Squat x6
Plate Russian twist x6

WOD NOV 3rd 2011

W-up: Hand Stand Practice, Front plank X 1min

Deadly NOV

AMRAP 25mins

DL x5 + 10 Burpees
DL x5 + 20 T Get Ups
DL x5 +30 Push Press
DL x5 + 40 Sit Ups
DL x5 + 50 Squats

Post Round completed in Comments.

WOD Nov 2nd, 2011

Uf Members Show

Warm up: 3 way shoulders x 10 per
5 long jump med ball throws x 2 rounds

Bench press
4 sets x 6 reps
s.s.
pull aparts x 15

Tabata this! 20 secs on, 10 secs rest x 8 rounds

Rower
Burpees
Band good mornings
Wall balls
Side raises

WOD Nov 1st/11

What better way to start the month than with SQUATS!


W-up: Band distracted Wall squat 2 mins


Squats

5,3,3,1,1,1 (Use 90% for the singles)

Then:

10-9-8-7-6-5-4-3-2-1

Pwr Cleans

T-get-ups

Body Rows

WOD October 31st 2011

W-up: 1.5 mins bottom spooky squat position

Halloween Push Press/Jerk

8,8,5,5,3,3

Then: AMRAP

10 Chin-ups

10 DB Snatch per arm

20 Band Pull aparts

20 Wall Ball sit-ups

WOD Oct 29/2

w-up: Toe Drop Drill 1X10, Handstand practice


Deadlift

5X5 @ 75% (of 1Rm)

Then:

AMRAP

Lunges X 10/leg

Back Ext X 15

Weighted sit-ups X10 (5/10lbs)

W-up- TABATA Jax X 4 rounds

BENCHMARK

Camper Clean & Press Dubs Pushups Bur-pees Situps 500m row

All stations are 2 minutes with a 2 minute rest between

warm-up: Bench Press
5x5

Then: 1 Round for time

25 WHAT!

25 Pull a parts
25 Push-ups
25 V-ups
25 Thrusters
25 Step-ups/leg
25 D.B snatch/arm
25 SLDL
25 Cal row

Finished? 2 min/side hip mobs

WOD Oct 25/2011

W-Up: Shoulder capsule stretch X 1 min per side


Clean and Press

8,8,5,5,3


Then:
"SWAYZE TRAIN"
.
1 min Jump Rope
30 sec Rest
.
1 min Push-ups
30 sec rest
.
1 min Jump Rope
30 sec Rest
.
1 min Squats
30 sec Rest
.
1 min Jump Rope
30 sec Rest
.
1 min Burpees
30 sec Rest
.
3 Rounds For time


Post times and weights lifted in comments

WOD October 24 2011

Warm-up: Toe drop drill 2x10
Calf Stretch x 1min/side
Super couch x 1 min/side


Squats
5x3reps


Then: 1 round timed

400m row
300 Dubs
100 KB swings


Post time in comments

W-up: Thrusters x10, sit-ups x10, push ups x10

Power cleans 5x5
ss
Med.ball twist x30

Then...AMRAP 25mins

T.G.U's x10(heavy)
Step-ups x10 (weighted)
D.b row x10(heavy)
Dubs X20

WOD OCT 20, 2011

Warmup - Handstand Practice

Deadlift
5x5



ABDOMINUS
Field Goals x20
Med. Ball twists x50
Lying Leg Raises x20
Jumping Jax x50Wall Balls x20
Sit-Ups x50
Med. Ball Twists x20
V-Sits x20
Burpees x10

WOD October 19 2011

Warm-up: Toe drop split 2x10


Push Press
8,5,3,3,3


Then: Lunge buff-ay AmRap

Overhead lunge down, 20 mountain climbers, 10 sit-ups

Regular lunge back, 10 push-ups, 10 dumb bell rows (self supported)

WOD Oct 18/2011

W-up: Toe Drop Drill, w/DB  2 X10

Squat

5 sets of 2 @ 85%




Then:

Prowler- max trips with time remaining

WOD Oct 18/2011

W-up: Toe Drop Drill, w/DB  2 X10

Squat

5 sets of 2 @ 85%


Then:

Prowler- max trips with time remaining

WOD Oct 16 2011

W-up: YTWL's x10/per



Bench Press
5x5


Then: 21-15-9-6-3

Bar Bell Clean+press
Bar Bell Front squat
V-ups

WOD Oct 13/11

W-Up: Long jump throws 3X3

Chins
3X3

AMRAP 20mins

Power clean x5 + 10 Burpees
Power clean x5 + 20 T-Get ups
Power Clean x5 +30 MTN Climbers
Power Clean x5 + 40 Sit Ups
Power Clean x5 + 50 Squats

WOD Oct 12/11

BOOTCAMP GAMES THIS SATURDAY IN RENFREW 10:30AM
(There will be no session in Arnprior, if you plan on training, you are expected to attend)


w-up: 100m row

Bench Press
8,5,3,1,1,1

superset with face pull X20 after each set


Then: 21-15-9 (for time)

Barbell Thrusters (45/65)

Band chins (mod: Body rows)

V-ups

WOD Oct 11/2011

Squats
8,5,3,1,1,1

superset with
Medball twist X20

Then: 3 rounds for time

8- box jumps

16- 1 arm DB clean and press

32 KB/DB swings



Finished? Prowler

WOD Thanksgiving style!

Couch stretch x 2 mins per side, lacrosse ball x 1 min per cheek.
.
Dead-Thrubbin'
***
25 Thrusters
5 Dead lifts
50 Dubs
*
20 Thrusters
5 Dead lifts
40 Dubs
*
15 Thrusters
5 Dead lifts
30 Dubs
*
10 Thrusters
5 Dead lifts
20 Dubs
*
5 Thrusters
5 Dead lifts
10 Dubs

Time? Prowler action.

WOD Oct 6th, 2011

POWER CLEANS

5 x 5
.........................

1 min stations x 2 Rounds for max reps

Wall Balls
Rope Slams
Russian Twists
Star Jumps
Leg Raises

WOD Oct 5, 2011

1 Round For Time
Smash it!

D.B Clean & Press x 8
Jax x 16
Mountain Climbers x 32
150m Row

Push -Ups x 8
Lunges x 16
Squat x 32
250m Row

D.B Clean & Press x 8
D.B Row x 16/arm
Sit-Ups x 32
500m Row

Finished? Spend 5-10 mins managing business. Ex: Couch stretch, rolling, band hip stretch, calf stretch, band shoulder stretching. Get supple!

WOD Oct 4/11

W-UP: Forearm/wrist stretch 1 min (both arms at once), Toe Drop Drill 2X10

Bench Press
3,3,3,3
superset with band pull aparts X25 after each set


Then: For time

10-9-8-7-6-5-4-3-2-1

DB Snatch

Turkish Get-ups

WOD Oct 3/2011

W-up: Calf stretch 2 mins per side (1 min straight knee, 1 min bent knee for some heel chord love)

Squats
3,3,3,3,3

15 mins AMRAP

KB/DB Swings X15
Box Jumps X15
V-up X15

Please Post rounds and squat loads in comments

WOD Sept 29/2011

W-Up: Bottom Squat X 1 min, Super Couch X 30sec/side


Chins

4X6 reps

superset with:

Bench Dips

4X6

Then:

3 rounds for max reps

1 min Row for cals
1 min Push-ups
1 min Wall Balls
1 min Pull aparts
1 min Sit-ups
1 min Rest

WOD spet 28/11

Warm-up -Toe drop drill 3x3, Bottom squat x 1 min



Squat 5x3


Then: 5 Rounds of


5 Reverse burpees
10 Sit-ups
15 Jump up Groiners

W-up: 3 way shoulders x10/dir, wall ball abs x 15, 50-10-50

Bench press 8,8,5,5,3
ss
Band pull aparts x20

Then...

Rope-a-dope

100 ropes
5 push-ups
100 ropes
10 sit-ups
100 ropes
15 jump squats
100 ropes
20 T.G.U,s (10/arm)
100 ropes

WOD Sept 24, 2011

Warm-Up: Shoulder Circuit x10/direction, T-Push Ups x10, Cossack Squats x10/leg

BB Push Press 5 x 10
ss.
Burpees x8

and then...

3 ROUNDS
20 Dubs
20 Russian Plate Twists
20 Plate Rows
10 Wipers

WOD Sept 24, 2011

Warm-Up: Shoulder Circuit x10/direction, T-Push Ups x10, Cossack Squats x10/leg

BB Push Press 5 x 10
ss.
Burpees x8

and then...

3 ROUNDS
20 Dubs
20 Russian Plate Twists
20 Plate Rows
10 Wipers

WOD Sept 21/11

W-Up: Lying/Wall Squat Stretch X 1min, Jump up groiners X10

Squat
5X5

superset with Box Jumps X5

52 Pick-up (for time)

Spades = Wall balls

Clubs = Body rows

Hearts = MTN Climbers

Diamonds = V-ups

King = 15 reps
Queen = 12 reps
Jack = 11 reps

Post Squat loads and WOD times in comments

http://www.mobilitywod.com/2011/09/episode-317365-your-body-just-keeps-putting-up-with-your-crap.html

WOD sept 21/11

W-up: Toe Drop Drill 2X10, Calf stretch 1 min per side


Clean and Press
5X5

Super Couch hip stretch after each set, 30 sec per side



Then:

AMRAP

Add 1 rep per round

1 T-get-up
1 Body Row

Post loads and rounds on comments

WOD Sept 20/2011

ANNOUNCEMENT!!!!

2011 BOOTCAMP GAMES

SATURDAY OCT 14TH 2011 AT THE RENFREW LOCATION

ACTION STARTS AT 10:30

WOD DETAILS COMING SOON

WHATEVER YOU HAVE GOING ON THAT DAY......CANCEL IT. THIS IS THE BIGTIME!




W-Up: Bottom Squat 1min 30sec, Stretch Calves 1 min per leg

Deadlift

5,5,5,5,5

superset with: Toes to bar X6


Then:

2 rounds for time

Prowler Trip (Down and back)
Lunge lap of building (Renfrew), Lunge from Dumpster to street and back (Arnprior) (with weight)

Post load and time in comments

Blog post and video

WOD Sept 19/11

ANNOUNCEMENT!!!!

2011 BOOTCAMP GAMES

SATURDAY OCT 14TH 2011 AT THE RENFREW LOCATION

ACTION STARTS AT 10:30

WOD DETAILS COMING SOON

WHATEVER YOU HAVE GOING ON THAT DAY......CANCEL IT. THIS IS THE BIGTIME!

W-Up: Toe Drop Drill (power position) 2 X10, Hollow Rocks X10


Bench Press
8,8,5,5

superset

Band Pull aparts X20

Then:

3 rounds for time

30 KB Swings
20 Push-ups
1 lap (Arnprior) or 2 laps (Renfrew)

Post times and top sets on bench press in Comments

Warm up: 100 Ropes, Crunch & Toss x 20, Ropes x 100 , Crunch & Toss x 20

52 Pick Up El Diablo

Diamonds- Push ups

Hearts- Sit ups

Spades- Squats

Clubs- Dub's (they rhyme!)

Jack- 11 reps

Queen- 12 Reps

King- 15 reps

Ace- Burpees x 10

Joker- (Arn)Turkish Get ups x 10/arm, (Ren) Row x 250m

W-up: cossacks X10, thrusters X10, burpees X10

Squats 5x3
ss
box jumps X8

Then....

FOR TIME

1 lap
15 push-ups
30 squats
1 lap
20 push ups
40 squats
1 lap
25 push ups
50 squats
1 lap

WOD Sept 14/2011

W-up: Jump up groiners X10, 3 way shoulder circuit X10/direction, 50-10-50 (ropes-burpees-ropes)

ABDOMINUS

Field Goals x20
Med. Ball twists x50
Lying Leg Raises x20
Jumping Jax x50
Wall Balls x20
Sit-Ups x50
Med. Ball Twists x20
V-Sits x20
Burpees x10

2 rounds

Finisher:

AB Circuit (10/direction)

WOD Sept 13/11

W-up: Toe Drop Split drill 3X10

Clean and Press
5,5,3,3,3

Then: 5 rounds for time

2 laps (or 200m row if its raining)

20 KB swings

20 Bench Dips (Yes, 2 nights in a row, grow some triceps and/or get rid of the bingo wings)


Post time in comments

WOD Sept 12/11

W-up: Toe Drop Drill (yes, again, until we achieve mastery of the skill)

Band Chins

6X 4 reps


Then: 4 rounds for time

7 Overhead squat
9 Clean and press burpees
11 Bench dips

Please post your times in the comments section of this blog

September 8

Warm Up:
20 Dubs, 10 Squats, 10 Push Ups, 10 Sit Ups
x2 rounds
-----------------
Turkish Getups x 3 sets of 3 each arm
Work up to heavy set of 3
----------------

AMRAP
Lunge Buffet

Lunge Down
10 Burpees
10 V-ups

Lunge Back
DB Snatch x 5 per arm

WOD September 7

Push Press
8,8, 5,5, 3,3 reps

AMRAP

10 Body Rows
12 DB Rows
20 Band Pull Aparts
40 Med Ball Twists

WOD for Sept 6th, 2011

Warm up: 10 jump up groiners, 10 cossack squats, 10 jump squats

SQUATS
8, 8, 5, 5, 3 reps

s.s

Decline Sit ups x 15

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

6 Rounds
1 min/ 30 sec rest stations of

Power Cleans
Box Jumps
Push ups (new standard)

.

W-up: 100 jump ropes, 12 turkish get-ups, 100 jump ropes

"TO THE END"
FOR TIME

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

WOD Aug 31/2011

W-up: 3 way shoulders X 15/direction, T-spine extensions (on PVC roller) X10


Bench Press
5,5,3,3,1 reps

Superset with band pull aparts X20 after each set


Then:

AMRAP

20 Dubs
20 V-ups
20 Wall balls

WOD Aug 29/11

"Test Tickle"

Squat for max reps (1 set) (women-95lbs/men-135lbs)

Push ups for max reps (2 mins) (must lift both hands off floor at the bottom of each rep)

Barbell clean and press for max reps (2 mins) (women-65lbs/men 135lbs)

T-Get-ups for max reps per arm (1 min/arm) (women 20lbs/men 30lbs)

Dubs for max reps (2 mins)

Warm-Up: V-Ups x 10, T-Gets x 5/arm, Burpees x 10

"PROWLER, OH PROWLER!"

AMRAP 20 min.

~*Prowler Sprint*~
Push-Ups x10
Sit-Ups x15

Finisher: 2 ROUNDS
Front Plank 45 sec.
Lying Leg Raises x10

Side Plank 30 sec.
Lying Leg Raises x10

Side Plank 30 sec.

W,O.D August 26, 2011

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 August 25, 2011

Warm-Up: 20 (total) cossack squats, 20 Jump Jax, 20 Band Pull Aparts, 100 Ropes

"DEADLY"
AMRAP

DL x5 + 10 Burpees

DL x5 + 20 T Get Ups

DL x5 +30 Push Press

DL x5 + 40 Sit Ups

DL x5 + 50 Squats

Finisher: 3 Rounds
45 sec. Front Plank
8 Lying Leg Raises

WOD Aug 24/2011

W-up: Med Ball ab circuit X2

6 min amrap per station

6 pwr cleans -- 6 box jumps

6 push press -- 6 body rows

6 Thrusters -- 6 Burpees

6 Lying Leg raise -- 6 push-ups


Finisher: Rower sprints

W.O.D Aug 23, 2011

Warm-Up: 10 P-ups, 15 Tuck Jumps, 20 Push Press

4 sets
Band Chin-Ups x8
ss.
Dips x12

and then...

50 Weighted Lunges
50 D.B Snatch (25/arm)
6 T-Push-Ups

25 Box Jumps
25 Back Ext.
6 T-Push-Ups

10 D.B Rows
10 Sit-Ups

6 T-Push-Ups

Warm up: 10 Squats, 10 Box Jumps, 20 Jax, 30 Russian Twists

x 2 Rounds

.

25 What!?

.

25 Push ups

25 Field Goals

25 Thrusters

25 Step ups/leg

25 DB Snatches/arm

25 S.L. Dead lifts

25 Burpees

250 Jump rope

W.O.D August 18, 2011

Warm-Up: Thrusters x10, Star Jumps x10, Sit-Ups x10

Clean + Press
5x5
ss.
Lying Leg Raises
x15

and then...

50-10-50
D.B Push Press x15
Wipers x15

50-10-50
Renegade Rows x12
V-Ups x12

50-10-50
Field Goals x10
Hamstring Curls x10

W.O.D August 16, 2011

Warm-Up: Cossack Squats x10/leg, push-ups x10, B.W Lunges x20 (total)

B.B Squats 4x6
ss.
Jump Jax x15

and then...

AMRAP

Back Ext. x 20
Weighted Lunges x10/leg
Weighted Sit-Ups x 20
200m Row

W-UP: FRONT PLANK, SINGLE LEG PLANKS, SIDE PLANKS


10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10

OH LUNGES (WEIGHTED)
BURPEES
FIELD GOALS

WOD Aug 10/11

Warm-up: 50-10-50 (Ropes-Burpees-Ropes)

Band Chins
5X5


Tabata Stations

Rower
.
Battle Ropes
.
BW Squats
.
Body Rows
.
Sit-ups

WOD Aug 9/2011

W-up: side planks - 30 sec/side, front plank X 1min

Deadlift

5-5-3-3-1-1

Then:

5 rounds for max reps

1 min front squat (45lbs barbell)

1 min dubs

1 min rest

W-up: 3 way shoulders X10/dir, squat to stand X10, wipers X10

AMRAP 7 min w/ 1 min rest

10 power cleans
20 box jumps

AMRAP 7 min w/ 1 min rest

10 wall balls
10 russian plate twists

AMRAP 7 min w/ 1 min rest

5/arm D.B clean and press
5 burpees

AMRAP 7 min

4/leg SLRDL
12 Sit-ups

August 4, 2011

Warm-Up: Push-Ups x10, Side plank for Max. Time

"Barbellous"

50, 40, 30, 20, 10 Mt. Climbers

4, 8, 12, 16, 20 B.B Squats

10, 20, 30, 40, 50 Lying Leg Raises

W.O.D August 2, 2011

Warm-Up: T-Get Ups x5/arm, Burpees x10, Cossack Squats x20 (total)

Dead lifts 4x5
ss.
Jump Jax x20

and then...

4 Rounds
Field Goals x20
Plate Twists x25
100 Ropes
Sit-Ups x20
Plate Twists x25

Finisher: O.H Plate Squats x15, Plate Rows x20, O.H Plate Squats x15

W.O.D July 28, 2011

Bench Mark!!!!

2 Minutes Of...
Clean + Press
Dubs
P-Ups
Burpees
Sit-Ups
&
500m Row

W.O.D July 26, 2011

Warm-Up: Shoulder Circuit x10/direction, T-Push Ups x10, Cossack Squats x10/leg

BB Push Press 5 x 10
ss.
Burpees x8

and then...

3 ROUNDS
20 Dubs
20 Russian Plate Twists
20 Plate Rows
10 Wipers

Finisher: TABATA SQUATS x4 rounds (20 sec. on and 10 sec. off)

WOD July 25th, 2011

Warm-Up: TABATA Star Jumps for 3 rounds

"Wake UP A-Team!!!"
***Number of reps. will depend on the number of campers who show up!***

1000m Team Row
100 Squats (With B.B or D.B)
100 Renegade Rows
100 Dubs
100 Russian Plate Twists
100 Mountain Climbers

W.O.D July 23, 2011

Warm-Up: 10 Mt climbers, 10 V-Ups, 200 Ropes

"52 PICK UP"

Spades- Burpees
Hearts- Dubs
Clovers- Lying Leg Raises
Diamonds- Squats

King= 10 reps. Queen= 12 reps. Jack = 15 reps.

ACE= 10 Push-Ups

JOKER= 200m Row

Warm-Up: 20 sit-ups, 20 O.H Lunges, 20 Wall Balls

Body Rows x8
ss
Push-Ups x10

& then...

5 ROUNDS

10 Jump Lunges
20 K.B Swings
30 D.B Rows
40 Hip Thrusters
50 Dubs (or 100 Ropes)

W.O.D July 21, 2011

ATTENTION RENFREW BOOT CAMPERS:
6pm CLASS CANCELLATION DUE TO EXTREME HEAT!

~*12pm Come to this class!!!*~
6pm CANCELLED

Warm-Up: 5 Burpees, 10 Cossack Squats, 15 V-Ups

DEAD LIFTS 4 x 6
ss.
Lying Leg Raises x12

and then...

2 minute stations with 1 min. rest!

K.B Swings
Box Jumps
Floor Press
Field Goals
Rower
Jump Jax

WOD July 19th, 2011

Warm up: Tabata squats x 5 rounds

Box Jumps 5 x 3 reps s.s Squats 5 x 3 reps

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

3-4 Rounds

Back Extensions x 15
KB Swings x 15
Band Sit ups x 15
20 Dubs

WOD July 18/2011

w-up: Burpee Broad Jumps across and back

Clean and Press

5X5

Then:

AMRAP ??mins

8 push-ups
10 Rev Lunge / leg
15 DB Rows/arm

Warm-Up:

100 ropes
15 push-ups
100 ropes

ABDOMINUS

Field Goals x20
Med. Ball twists x50
Lying Leg Raises x20
Jumping Jax x50
Wall Balls x20
Sit-Ups x50
Med. Ball Twists x20
V-Sits x20
Burpees x10

2 rounds

Finisher:

AB Circuit (10/direction)

W-up: 1 min T.G.U's, 1 min pull aparts, 1 min squat to stand

Deadlift 4X6
ss
Russian twists X 30

Then...
AMRAP 20 mins

Swiss ball ham curls X12
Burpees X12
Thrusters X12 (go heavy)
Renegade rows X12

W.O.D July 14, 2011

Warm-Up: Mt. Climbers x10, Thrusters x10, V-Ups x10

"PROWLER, OH PROWLER!"

AMRAP 20 min.

~*Prowler Sprint*~
Push-Ups x10
Sit-Ups x15

Finisher: 2 ROUNDS
Front Plank 45 sec.
Lying Leg Raises x10

Side Plank 30 sec.
Lying Leg Raises x10

Side Plank 30 sec.

Lying Leg Raises x10

WOD July 13/11

W-up: T-get-ups X1 minute per arm (challenge a heavy weight)

3 Rounds w/ 2 min rest in-between rnds.

AMRAP in 3 mins of:

10 Wall ball shot
15 Sit ups

AMRAP in 3 mins of

10 DB snatch (5/arm)
15 Lateral box/hurdle hops

AMRAP in 3 mins of

10 Burpee broad jump
15 plank rows

W.O.D July 12, 2011

Warm-Up: Push-ups x10, Shoulder Circuit x10/direction, Jump Jax x20

4 SETS
BAND CHINS x8
ss.
DIPS x12

and then...

Burpees + Push-Ups
8 1
7 2
6 3
5 4
4 5

Finisher: Wipers x5, Ab Circuit x10/direction, Lying Leg Raises x20

WOD July 11, 2011

Warm up: 20 cossacks, 20 pull aparts, 3 way shoulders x 12/way

.

.

Bench 5 x 5

s.s

Face Pulls x 20

.

.............................................

AMRAP

20 Thrusters

20 Dubs

20 V-ups

W.O.D July 9, 2011

Warm-Up: 25 Jump Jax, 15 Lateral Raises, 10 Mt. Climbers, 5 Wipers

"TO THE END"
FOR TIME

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

W-up: Ropes x100, Thrusters x10, V-ups x15

2 rounds for time

25 wall balls
25 kb swings
25 push-ups
25 box jumps
25 squats
25 burpees
25 lunges/leg
25 band pull aparts

Finisher: 500 m row

W.O.D July 7, 2011

Warm-Up: 50 Ropes, 10 Thrusters, 10 Lying Leg Raises

B.B Clean+Press
ss.
Weighted Sit-Ups

and then...

2 ROUNDS FOR TIME

12 Push-ups
24 Box jumps
36 Mt. Climbers
48 Med. Ball Twists
60 Jump Jax

W.O.D July 6, 2011

warm up: 100 Ropes, 10 Squats, 10 pushups, 10 situps X 2

W.O.D.

.

"Lunge Buffet"

.

10 Burpees

10 Situps

Lunge Down and Back

.

10 Pushups

10 Rolling Planks

Lunge Down and Back

.

AMRAP

.

.

Finisher: 100 Jump Rope X 3

W.O.D July 5, 2011

Warm-Up: 1 min. T.G.U, 2 min. Dubs

DEADLIFTS
4x6

and then...

AMRAP 20 minutes

K.B Swings x12
Push-Ups x10
Ropes x100
D.B Snatch x8/arm

WOD July 4/2011

W-up: 50-10-50 (Ropes-Burpees-Ropes)

Monday Meltdown

100 Squats

90 Jumping Jax

80 Sit ups

70 KB Swings

60 DB Snatches

50 Push Press

40 Calorie Row

30 Box Jumps

20 Wall Balls

W-up: Front plank X 45 sec. 10 sit-ups, side plank 30 sec. 10 sit-ups, side plank X 30 sec. 10 sit-ups

"Saturday Morning"

50 BW squats
40 D.B Push press
30 Push-ups
20 v-sits
10 burpees
100 Jax
10 burpees
20 v-sits
30 push-ups
40 D.B Push press
50 weighted lunges

W.O.D June 23, 2011

Warm-Up: 3 Way Shoulders (10/direction), 20 B.W Squats, 10 V-ups

"ROPE-A-DOPE"
2 ROUNDS

100 Ropes
5 Push-Ups
100 Ropes
10 Sit-Ups
100 Ropes
15 Jump Squats
100 Ropes
20 T.G.U's (10/arm)
100 Ropes

Finisher: Med. Ball Crunch + Toss x50

WOD June 22, 2011

Warm up: T-get ups x 5/arm, 5 push ups, 3 way shoulders

CHINS 3 X 6 reps

...

10 Body rows

20 Squats

30 Pull Aparts

3 laps of the building

.

10 Body rows

20 Squats

30 Pull Aparts

2 laps of the building

.

10 Body rows

20 Squats

30 Pull Aparts

1 lap of the building

.

W.O.D June 21, 2011

Warm-Up: Reverse Lunges x10/leg, Ropes x100, Pull A-Parts x15

"52 PICK UP"

Spades= Squats
Hearts= Push-Ups
Clubs= Dubs
Diamonds= V-Ups

ACE= 10 Burpees & JOKER= 250m row

Face Cards...

JACK= 12
Queen= 14
King= 15

W.O.D June 20, 2011

Warm-Up: Front Plank - 1 min
Slide Plank 30 Sec/ Side

Squat
4 x 6 Reps

Then...
20min AMRAP
7 D.B Snatch/arm
7 Box Jumps
7 Push-Ups

W.O.D June 18, 2011

Warm-Up: Med Ball Ab Circuit x 15/Dir

Rowed
D.B Clean & Press x 8
Jax x 16
Mountain Climbers x 32
150m Row

Push -Ups x 8
Lunges x 16
Squat x 32
150m Row

D.B Clean & Press x 8
D.B Row x 16/arm
Sit-Ups x 32
150m Row

AMRAP X 25min

W-up: 20 Jumping jax, 20 Jump up groiners,20 sit-ups

"PHISH"

Box Jumps
Thrusters
Plank Row
Field Goals
T-Get Ups

W.O.D June 16, 2011

Warm-Up: 1 min. max reps. Sit-Ups, 1 min. max reps. Dubs

"NINJA"

10 ROUNDS

Squats x10
Burpees x5
P-Ups x10
Ropes x100

WOD June 15th, 2011

W/up: Tabata Squats & Pull Aparts x 5 rounds

..

Dead-Thrubbin'
***
25 Thrusters
5 Dead lifts
50 Dubs
*
20 Thrusters
5 Dead lifts
40 Dubs
*
15 Thrusters
5 Dead lifts
30 Dubs
*
10 Thrusters
5 Dead lifts
20 Dubs
*
5 Thrusters
5 Dead lifts
10 Dubs
*

Time? Prowler time!

W.O.D June 14, 2011

Warm-Up: 10 Leg Raises, 30 Star Jumps, 30 Russian Twists, 40 Sit-Ups

Band Chins 3x5
Band Dips 3x5

3 ROUNDS

1 min. Ropes
30 sec. rest

1 min. push-ups
30 sec. rest

1 min. Ropes
30 sec. rest

1 min. Squats
30 sec. rest

1 min. Ropes
30 sec. rest

1 min. Burpees

W.O.D June 13, 2011

Warm-Up: Font Plank x 1 min, Side Plank x 30 Sec/ Side > x 2 Rounds

D.B Floor Press 4 x 8
SS
Band Pull Aparts 4 x 20
SS
MTN Climbers 4 x 20

Then: 20min AMRAP
200m Row
20 Renegade Rows
15 1 Arm Push-Press
10 Wipers

W.O.D June 11, 2011

Warm-Up: 2 Rounds
10 Med. Ball Toss, 10 Med. Ball Crunch + Toss, 10 Wall Balls

3 sets
Body Rows x8
P-Ups x10
Star Jumps x10

and then...

AMRAP 20 minutes
12-9-6-3-100-3-6-9-12
(Ropes)
Renegade Burpees
Cossack Squats
V-Ups

Have a great weekend!!!

W-up: TABATA jax X5 rounds


"BODYWEIGHT BONANZA!!"

AMRAP in 25 mins (once through each variation)



Box jumps x 20, Jumping lunges x 10/leg, Ropes x 200

Push-ups (spiderman, clap, T push-ups) x 20 each

Squats (regular x 50, box squat x 50, Pistol squat x 25/leg)

Core (ABS circuit, Field Goals, SB roll-ins)

Lunges x 25/leg, Reverse lunges x 25/leg, step-ups x 25/leg

SB hamstring curl x 15



Finisher:

mountain climbers x 20

push-ups x 10

groiners x 10

burpees x 5

W.O.D June 9, 2011

Warm-Up: Shoulder Circuit x10/direction, Dubs x20, Push-Ups x10

CLEAN + PRESS
4 sets x 6 Reps.

and then...

TWO ROUNDS

10 Lying Leg Raises
8 Wipers
6 Sit-Ups
4 V-Ups
2 Burpees
100 ROPES
2 Burpees
4 V-Ups
6 Sit-Ups
8 Wipers
10 Lying Leg Raises

WOD June 7/2011

Warm up: 100 Ropes, 10 Push ups, 100 Ropes, 15 Star Jumps, 100 Ropes

"Deadly"

AMRAP

.

Dead lifts x 5 + 10 Burpees

.

Dead lifts x 5 + 20 T Get ups

.

Dead lifts x 5 + 30 Push Press

.

Dead lifts x 5 + 40 Sit ups

.

Dead lifts x 5 + 50 Squats

.

5 minute finisher: Lying squat stretch 2 mins, Foam roll 2 minutes, 1min bottom squat position.

W.O.D June 7, 2011

Warm-Up: Cossack Squats, x10 (total), Med. Ball Twists x 20, Ropes x100

***"DIAMOND CUTTER"***

250 SQUATS

***Each minute you must complete 20 jumping jax till 250 squats are done!***

Finisher: 3 ROUNDS

20 Sit-Ups
1 Min. Front Plank

WOD June 6th 2011

W-Up: Squat to Stand X5, Cossack X10, BW Squat X20 (focus on qualtiy of movement and correct position)


Abdominus Modified

50 Russian Twist
20 Wall Balls
1 Lap of building

50 Sit-ups
20 Lying leg raise
1 Lap of building

50 Russian Twist
10 Burpees
1 Lap of building

20 Field goals
10 Wipers
1 Lap of building

Med Ball ab circuit X10/dir
Rotating planks X10
1 Lap of building

Run Fast!

W-UP: Pull Aparts X12, Mt.Climbers X20, 200 ropes

Bench 5X5

Then:

3 rounds

Box Jumps X15
T-Push-upsX15
BurpeesX15
O.H LungesX16
Sit-upsX15

W.O.D May 31, 2011

Warm-Up: B.W Squats x20, Coassack Squats x10/leg, Dubs x20

3 Rounds
Shoulder Circuit x10/direction
T-Get Ups x5/arm
DB Rows x10/arm

& then...

PROWLER TIME!!!
(AMRAP 20 minutes)

KB Swings x20
Prowler Sprint x30 yards
***Rest***

WOD MAY 30th (Start of June Camp)

Congrats to Jenn Hunt, Kelly Keeping and Steph Finner, who all participated in our Push-Pull meet, and all lifted very well. We are proud of your efforts.

.

Looking good ladies!

W-up: Push-ups X5, sit-ups X10, Jax X20, x 2 rounds FAST!

Band Chins
3X6


Then:

8 rounds for time

Thrusters X8
Sprint parking lot

Also wanted to mention that S.T. (Kim) was Renfrew's Bootcamper of the month.

S.T. has made some excellent improvements in not only her strength, but also her attitude since she started with us.

Keep it up Kim.

.

May 28, 2011

Warm-Up: 20 sit-ups, 20 O.H Lunges, 20 Wall Balls

Body Rows x8
ss
Push-Ups x10

& then...

5 ROUNDS

10 Jump Lunges
20 K.B Swings
30 D.B Rows
40 Hip Thrusters
50 Dubs (or 100 Ropes)

W.O.D May 26, 2011

Warm-Up: Shoulder Circuit x10/direction, Mt. Climbers x20, Band Pull A-Parts x15

BENCH PRESS
5 x 5

SS.

Band Dips
x8

and then...

AMRAP 20 Min.
20 Dubs
20 V-Ups
20 Wall Balls

Saturday May 28th

Attention Renfrew Boot Campers!

Saturdays Boot Camp With Start At
10:00am!!

WOD May 25th 2011

w-up: Lying Leg Raise X10, Sit-ups X10, Wipers X10


.
.

Turkish Get-up X 5 per arm for max weight

Then:

3 Rounds For time

15 DB Snatch (total)
15 Burpee Broad Jump
15 KB Swings
200m Row (200m run in Renfrew)

W.O.D May 24, 2011

Warm-Up: Jump-Up Groiners x10, Ropes x100, Push-Ups x10

"DIRTY DOZEN"
3 Rounds for time

12 Clean+Press Burpees
24 Med. Ball Twists
36 Step-Ups
48 Russian Plate Twists
60 Star Jumps

W-UP: 100 ROPES, 20 SIT-UPS, 3 WAY SHOULDER X10/DIRECTION


5 ROUNDS 4 TIME

150 M ROW

10 DUBS
20 D.B SNATCH (10/ARM)
30 V-SITS
40 SQUATS