Feb, 28. 2011

Warm-Up: Shoulder Circuit 10/ Direction, Cossack Squats x 10/Leg, Star Jumps x 20

.
B.B Clean + Press
5 Reps/5 Sets
.
AMRAP in 15min
.
Burpees x 8
Lying Leg Raise x 10
B.W Squats/Wall Balls x 12

Finisher: 250m Rows

W.O.D February 26, 2011

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

"Coke ZERO"

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

Wall Balls
Dubs
D.B Dead Lifts

After every ODD number round: Weighted Sit-Ups x10
After every EVEN number round: P-ups x10

Bench Mark

Arnprior Results

Camper P-Ups... Sit-Ups.... Burpees ....T-Get Ups.... Dubs....... 500m Row
Kelly.K 49 K........40 ...........20.............30lbs.............. 80........... 1.58.3
Kelly.W 41P45K.... 45........... 24 .............30 lbs ............111............ 1.44.5

W.O.D February 24, 2011

Warm-Up: 10 Jump-up Groiners, 20 cossack squats (10/leg), 15 Jump Jax

BENCHMARK

2 Minutes of...

Push-Ups
Sit-Ups
Burpees
T-Get Ups
Dubs

500m Row

WOD Feb 23/2011

Warm-Up: 3 Way-Shoulders, 15 Jump Jax, 15 Mountain Climbers

TRY IT TODAY!

Bench Press
5x5

3 Rounds
200 Ropes (mixed with dubs)
10 T-get ups
20 Wall Balls
10 Med. Ball Russian Twists

Finisher:

Burpees + P-ups
8 + 1
7 + 2
6 + 3
5 + 4
4 + 5

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

W.O.D February 22, 2011

Warm-Up: 3 Way-Shoulders, 15 Jump Jax, 15 Mountain Climbers

"HAPPY B-Lated BIRTHDAY TOPPER!!!"

Bench Press
5x5

3 Rounds
200 Ropes (mixed with dubs)
10 Push Press
20 Wall Balls
10 Med. Ball Russian Twists

Finisher:

Burpees + P-ups
8 1
7 2
6 3
5 4
4 5

WOD Feb 19/2011

Happy Birthday TOPPER

(UF Staffer Colin turned 18 on Friday, and congrats to him for a 5th place finish at EOSSA in X-country skiing)



W-up: Groiners X10, Squat to stand X10, Cossacks X10

"TOPPER"

Squats

5X5 (work up to a max 5)


Then:

18 Push-ups
18 Body Rows
18 Sit-ups
18 Box Jumps
18 Cal row
18 tequila shots at a bar in QC (This one's for Topper only)

AMRAP 15 mins

Finished?
Foam roll and lunging hip stretch

Hardcore Renfrew Campers

Check out these box jump war wounds!

Marg

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

Jenn

Killin' WOD's over here in Renfrew. Can Arnprior say the same????

W.O.D. Feb 17, 2011

Warm Up:
3 way jax
inchworm race (push-up on every plank)

Dead lifts
5 sets for 5 reps

And Then... 3 rounds

Mt. Climbers x 30
Push Press x 20
Med. Ball crunch + toss x 10
wall balls x 20

Finisher: 250m row

WOD FEB 16th 2011

W-UP: Pull aparts X10, T-get-ups X5/arm, pull aparts X10

Bench Press- 5x5

Then:

50 Dubs or 75 Attempts

15 DB snatch per arm (25/45)

15 Thrusters

15 Body Rows

50 Dubs or 75 Attempts

10 DB Snatch per arm (25/45)

10 thrusters

10 Body Rows

W.O.D February 15, 2011

Warm Up: Shoulder Circuit x 10/direction
Cossak Squats x 10/leg
Star Jumps x 20

B.B. Clean and Press
5 reps/ 5 sets

AMRAP in 15 min

Burpees x 8
Lying Leg Raises x 10
B.W. Squats x12

Finisher: 2 Rounds

45 sec Front Plank
10 Sit-Ups
30 sec side plank
10 Sit-Ups
30 sec side plank

WOD Feb 14/2011

HAPPY VALENTINES DAY!

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

Power Clean
5×5

AMRAP in 15mins

8 Push-ups
10 Rev Lunges per leg
15 DB Rows per arm

Finished???

100 band pull aparts

Show some LOVE for kicking ass in the weight room!

W.O.D February 12, 2011

"Saturday Valentine"

Warm-Up: 10 Thrusters, 20 Jump Lunges (10/leg), 10 Thrusters

BODY ROWS
3 sets for 10 reps.

And then...

25 Mountain Climbers
15 Romanian D.L
8 Push Press (challenging weight!)

25 Star Jumps
15 Renegade P-Ups
10 Turkish Get-ups

50 Band Pull A-Parts

250m Row

Feb 10, 2011

Warm-Up: 10 Star Jumps, 15 Push-Ups, 20 Lying Leg Raises

"Super!"

DEADLIFTS
5 sets of 5 reps.

And Then...

12 Renegade Push-Ups
15 Thrusters
25 Jump Jax
250m Row

Shoulder Circuit (10/direction)
15 Burpees
25 Band GM's
250m Row

Finished???
50 Mountain Climbers

WOD Feb 9/2011

Warm-up: Cossack X20, Front Plank X 40 sec, X 3 rounds

Barbell Squats

3 Sets of 5

work up to a 5rm


Then:

"To the End"

For Time

25 Burpees

50 Push ups

75 Squats

100 Sit ups

75 Squats

50 Push ups

25 Burpees

Feb 8, 2011

"Just Do it!"

Warm-Up:
10 to 1
Mountain Climbers
Wall Ball Crunch + Toss

Bench Press x8
3 sets

100 Ropes
D.B Snatches 12/arm
Split Squats (with weights) x15/leg

200 Ropes
Dips x15
K.B or D.B Swings x20

500m Row

WOD Feb 7th 2011

W-up: Push-ups X5, Groiners X5, X3 rounds
(CHEST MUST TOUCH FLOOR ON EVERY REP)

"UF-A-1"

Chin-ups 5 reps sets
AMRAP 15 mins

10-1

DB Hang clean to Push press (30/20)
Box Jumps


10-1

Wall Balls
Burpees
.
.
.

W.O.D Saturday February 5, 2011

W/Up: Mountain Climbers X 20

Burpees X 5

*

Seeing Double

*

2 min Squat

*

2 min Band Goodmornings

*

2 min Push-Ups

*

2 min Clean & Press

*

2 min RDL's

*

2 min D.B Rows (1 min/arm)

*

2 min Weighted Sit-Ups

*

500 m Row

I just want to bump this again for anyone that missed it yesterday.

HEY LADIES! Is your man in shape like this guy? If the answer is no, then why the hell isn't he training with us? Bring your man and he'll be lean and jacked in no time!

WOD Friday Feb 4/2011

W-Up: Planks 1 min, Med ball ab circuit X10/dir


6 mins amrap per station

6 Hang cleans- 6 box jumps

6 push press- 6 body rows

6 thrusters- 6 burpees

6 lying leg raise- 6 push ups




HEY LADIES! Is your man in shape like this guy? If the answer is no, then why the hell is he not training with us? We train just like Spealler.

WOD Feb 2/2011

W-up: Supine planks (feet elevated on box or step) X15 reps, Push-ups X8 (CHEST TO FLOOR!!!)
X2 Rounds

"Pull Time"

Deadlift (work up to a max triple)

Then:

50-40-30-20-10

Dubs
Sit-ups


Here's a poor angle of one of your BC instructors PULLING ON 403lbs!!!

WOD FEB 1st 2011

Warm-up: Planks (deload 1 foot variation), Med ball twists X50 X 2 rounds

"Turbo Diesel"

.

.

21-15-9

.

Row for cals

.

DB Snatch per arm

.

Body rows

.

Then:

Weighted sit-ups - 4 sets of 10 reps (weight behind neck)