W.O.D January 31/11

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

January 20th Benchmark Results

Renfrew Benchmark Scores

Isabelle- 34 push-ups, 63 sit-ups, 27 Burpees, 25lb T-Get Ups, 43 Dubs,

2:18.4 Row

*

Patti- 16p, 36k, 56 sit-ups, 25 Burpees, 25lb T-Get Ups, 29 Dubs, 2:12.3 Row

*

Katie P- 24m, 54 sit-ups, 21 Burpees, 8lb T-Get Ups, 13 Dubs, 2:09.8 Row

*

Marg- 40 push-ups, 51 sit-ups, 29 Burpees, 30lb T-Get Ups, 48 Dubs,

2:16.4 Row

*

Kristy- 47k, 63 sit-ups, 25 Burpees, 30lb T-Get Ups, 26 Dubs, 2:01.5 Row

*

Melissa- 57 push-ups, 61 sit-ups, 39 Burpees, 25lb T-Get Ups, 100 Dubs,

2:02.5 Row

*

Cristal- 23p, 25k, 75 sit-ups, 37 Burpees, 45lb T-Get Ups, 125 Dubs, 1:50.0 Row

W.O.D January 21, 2011

Warm-Up: 10 Lying Leg Raises, 1 minute Front Plank, 10 Lying Leg Raises

"Lot's To Do!"

15 Body Rows
20 Box Jumps
15 Field Goals
250 Ropes

20 Front Plate Squats
15 Renegade Rows
20 Russian Twists
250 Ropes
AB Circuit (10/direction)

Then... Cardio Twist... for 3 Rounds:

45 sec. Burpees
15 sec. REST
30 sec. Star Jumps
15 sec. REST
45 sec. Band Pull A-Parts
15 sec. REST
30 sec. K.B (or D.B) Swings

BENCHMARK!!!!

Come test your skills peeps!

See how much you've improved your performance in the last 4 weeks.

W.O.D Jan 20, 2011

Warm-Up:
Mountain Climbers x20, Band Pull-A-Parts x15, Ropes x100

ARE YOU READY FOR BENCH MARK DAY???

WOD Jan 19/2011

W-Up: 50-10-50 (Ropes-push ups- Ropes)

"Abdominus"

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

W.O.D Jan 18, 2011

Warm-Up: 5 Rounds TABATA Thrusters (20 sec. on and 10 sec. off)

"DOUBLE UP"
Start with 5 reps. for each exercise on the first round, and work your way up to a high rep!
Time Limit: 30 minutes.
5, 10, 15, 20, 25, 30, 35, 40, 45, 50 etc.

5 Wall Balls
5 Plate Rows
5 Dubs
5 Med. Ball Crunch+Toss
5 Lunges (with weights!)

Warm up: Push up w 1/2 way hold for max time, Side Plank x max time each side

~~~

Barbellous

...

50, 40, 30, 20, 10 Mountain Climbers

..

4, 8, 12, 16, 20 Barbell Clean & Press

..

10, 20, 30, 40, 50 Leg Raises

W.O.D January 15,2011

W/Up: 10-Burpees, 10- 3way shoulders (10 each way),

10 Cossack Squats, 10 Mountain Climbers

.

250m Row

Bent Over D.B Rows X 15/arm

D.B Press X 8

Laying Leg Raises X 20

250m Row

Raised Leg Russian Twists X 20

(D.B) RDL's X 10

Box Jumps X 8

250m Row

.

AMRAP-25 mins

W.O.D January 13, 2011

Warm-Up: 10 Push-Ups, 15 Lying Leg Raises, 20 Mountain Climbers

"6 Stations"
2 minutes/station
*30 sec. rest period in between each station*
**Campers must do 20 sit-ups before starting their 2 min. stations**

Plate Rows

Jump Up Lunges

Russian Twists

Floor Press

Jumping Jax

B.B Squats

WOD Jan 12/2011

W-up: Prone Planks X 1min, Single leg planks X 1min, Side planks X30/side

10, 9, 8 ........1........8, 9, 10 Reps

Overhead Squat (weighted)

Burpees

V-ups


Vest Raffle today, someone gets to kick ass with the vest on!




.

W.O.D January 11, 2011

W/Up: 20 Mountain Climbers, 20 Band Pull Aparts,

20 Band Dislocates

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

50- Lunges (Weighted)

5- Push-Ups

40- Squats

10- Chin-Ups/Body Rows

30- Band Good Mornings

15- Swiss Ball Roll Ins

20- Weighted Sit-Ups

20- D.B Clean & Press

10- 3 Way Shoulders (10/direction)

25- Weighted Step-Ups

WOD Jan 10/2011

W-up: T-get-ups X 1 min/arm

5 Rounds (for time)

5 Push-ups (Chest to floor)

5 Box Jumps

15 DB rows per arm

15 push press


Finisher: Tabata Squats

Jan 8, 2011

Warm-Up: 20 Mt. Climbers, 20 Band Pull-Aparts, 20 Band Dislocates,

20 Lunges

"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

2 Rounds

W.O.D January 6, 2011

W/Up: Ropes X 100, 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 - Row 250m

ATTENTION RENFREW BOOT CAMPERS!!!
January 8, 2011 (Saturday)
Boot camp will start at 10:00am

W.O.D January 6, 2011

Warm-Up: TABATA Mountain Climbers for 5 rounds

"Blast Off!!!"
AMRAP in 25 minutes

10 Push Ups
5 Star Jumps
10 Push Press
5 Jump Squats
10 V-Sits

Finisher: 50 Dubs

WOD Jan 5th 2011

W-UP: Band Pull aparts X 1 min, Lying Leg Raise X 1 min

"Fiver"

Cleans

Floor Press

Band Chins

Deadlift

Back Extensions

as many 5 rep sets as possible in 5 mins per exercise

Finisher: Tabata Squats 8 rounds (for that diamond hard finish on your arse and legs)

Let your actions today, make you better than you were yesterday

W.O.D January 4, 2011

W/Up: T-Get Ups x 1 min (per arm),

Squat Jumps x 5,

Burpees x 5,

Mt. Climbers x 15

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

3 Rounds

Weighted Step-Ups x 20 (10 per leg)

Squats x 15

V-Ups x 10

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

200m Row

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

3 Rounds

Weighted Sit-Ups x 10

Lunges x 15 (per leg)

Band Good Mornings x 20

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

200m Row

WOD Jan 3, 2011

W-up: Band pull aparts X 1min, Push-ups X 2 mins

"Resolution Free"

Barbell hang clean to front squat X8

Mountain climbers X 16

Dubs X32


AMRAP 25 mins