Renfrew Benchmark Results

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Name.......P-Ups.......Sit-Ups.......Burpees.......T-Get Ups.......Dubs.......500m Row
Marie.......10p,26k.......47...............26...............25lbs................24...............2:17.7
John.........40p.............40...............20...............15lbs.................11................1:46.0
Rob...........52p.............60...............20...............NL.....................8................1:57.8
Marg........46p..............70...............31................30lbs.................52..............2:19.1
Kim..........40k..............50...............28...............20lbs.................34..............2:23.7

W.O.D March 26, 2011

Warm-Up: 20 Dubs (or 50 Ropes), 10 Mountain Climbers, 20 Sit-Ups... AND 250m Row

"52 Pick-Up"

Spades: V-Sits
Hearts: Star Jumps
Clover: P-ups
Diamond: Squats

ACE: 10 Burpees

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

BENCH MARK !!

W/up: Med Ball Partner Throws x 10 each, 25 Jax, 20 Squats

..

BENCH MARK!
KICK SOME ASS BEFORE BREAK WEEK!

...

"The successful person makes a habit of doing what the failing person doesn't like to do."
- Thomas Edison

W.O.D. March 23, 2011

Warm up: 50-10-50, 3 way shoulders x 10/way

W.O.D.

Hump Day
5 Rounds of:
20 Thrusters
20 KB Swings

20 DB Rows (10 per)
THEN
Tabata Jax

Tabata Mt Climbers

"OBSESSION is a word the lazy use to describe the DEDICATED"

W.O.D. March 22, 2011

Warm up: Turkish Get ups x 5/arm, 20 BW Squats, 10 Push ups

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

OHS

Burpees

V-ups
.
...
.
Finished? Chin up practice.

WOD Mar 21/2011

W-Up: 50 Ropes- 10 Jump up Groiners - 50 Ropes

Bench Press
5X5

Then:

5 Rounds for time

200m Row
.
20 Renegade Rows
.
15 Push-ups (Chest to floor on every rep)
.
10 Wipers
.
.
Finisher: Battle Ropes X 40 sec X 3 rounds (Time permitting)

W.O.D March 19, 2011

Warm-Up: Front plank 45sec., 10 sit-ups, side plank 30sec., 10 sit-ups, side plank 30 sec., 10 sit-ups

Saturday Morning...

50 B.W Squats
40 DB Push Press
30 P-Ups
20 V-Sits
10 Burpees

100 Ropes

10 Burpees
20 V-Sits
30 P-Ups
40 DB Push Press
50 Weighted Lunges (25/leg)

WOD Mar 17th 2011

Warm-up: Box Jumps 3X3 (Challenge yourself on height)

Squats

.

4X6 reps

.

.

Then:

.

5 rounds for time

.

3 Push-ups

.

7 Reverse Burpees

.

14 Wall Balls

.

21 Dubs

.

KILL IT!

W.O.D March 16, 2011

Warm-Up: Inchworm RACE! 100 Ropes

"5 Levels"

50 Jump Jax
15 Split Squats (15/leg)
15 Sit-Ups

50 Jump Up Groiners
15 Push-Ups
15 Back Extensions

50 High Knees
15 Step-Ups (with weights/15/leg)
15 B.W Squats

50 Star Jumps
15 Push-Ups
15 Dips

50 Mountain Climbers
15 Reverse Lunges (with weights)
15 Med. Ball Crunch + Toss

WOD Mar 15/2011

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

WOD Mar 14/2011

Warm-up: T-Get-ups X5 per arm (challenge you benchmark weight)

DB Snatch

1 warm-up set
3 sets of 5 (for max 5)


Then:

AMRAP 15 mins

25 BW squats

10 Sit-ups

5 push-ups


Finisher: Lunging hip stretch 1 minute per side

WOD Sat Mar 12/2011

W-Up: Squat to Stand X10, Cossack X10, Hip Stretch on floor X 30 sec per side

Squats
6 sets of 3 reps (Go for a 3RM)

Then:

Stations - 1 minute per station, 1 minute rest

Back Extensions/GHR

Box Jumps

KB Swings

Weighted sit-ups

Side planks (30sec/side)
.

Finisher:
Partner Hamstring stretch (PNF), Foam roll/lacrosse ball roll legs and glutes

Thanks Joe D

W.O.D March 10, 2011

Warm-Up: 30 Jump Jax, 20 Sit-Ups, 30 Band Pull A-Parts

"Yank & Shove"

B.B Push Press x10
D.B Rows x15/arm
Mountain Climbers x20

B.B Push Press x8
D.B Rows x15/arm
Mountain Climbers x20

B.B Push Press x5
D.B Rows x15/arm
Mountain Climbers x20

B.B Push Press x3
D.B Rows x15/arm
Mountain Climbers x20

WOD Mar 9/2011

W-up: 20 Dubs or 200 ropes, 3 way shoulder circuit X10/dir, 10 jump squats

Chin-ups 3X5

Dips 3X5

then:
20 min AMRAP

200m row
.
10 push-ups
.
10 plate rows

W.O.D March 8, 2011

Warm-Up: Turkish Get-Ups (5/arm), 20 Band Pull a-parts, 10 Mt Climbers


B.B Clean +Press
5x5

Followed by...

50 Russian Twists
15 Push-Ups
15 V-Ups
15 Thrusters

30 Star Jumps

10 Thrusters
10 V-Ups
10 Push-ups
50 Russian Twists

W.O.D. March 7 2011

Warm up: Jump Up Groiners x 10
Sit-Ups x 20
Jumping Jax x 30

Deadlifts 5x5

Lunges Down Lunges Back
10 Star Jumps 8 Push-ups
10 reg. Jumping Jax 5 Burpees
10 Box Jumps 8 Renegade Rows

Finisher: 50 Wall Balls

W.O.D March 5, 2011

Warm-UP: 25 Dubs (or 100 Ropes), Shoulder Circuit (10/direction), 25 B.W Squats

Chin Ups
5x5
***15 Push-Ups in between sets***

15 Minutes AMRAP

10 Box Jumps
10/arm D.B Row
10 V-Ups

Finisher: 50 Mountain Climbers

W.O.D March 4, 2011

Warm-Up: Shoulder Circuit (10/direction), Mt. Climbers x20, Cossack Squats (10/leg)

"KOSMOS"

300 Ropes
30 Squats

200 Ropes
25 Sit-Ups

150 Ropes
15 Push Press

100 Ropes
10 Lunges/ leg

50 Ropes
5 Burpees

W.O.D March 3, 2011

Warm-Up: Jump up groiners x10, Dips x15, Star Jumps x20

Good Ol' Thursday

250m Row

20 Push-ups
25 Sit-ups
20 Wall Balls

200 Ropes

20 Thrusters
25 V-Sits
20 Burpees

250m Row

Finisher: 100 Band Pull-A-Parts

W.O.D. March 2, 2011

W/up: Tabata Jax x 5 rounds, Pull aparts x 20, Squats x 20

5 x 5 Squats

...

Then...

.

1 min of:

Burpees

Ropes

Push ups

Vups

Lateral Raises

...

T get ups x 5 /arm after every min

W.O.D March 1, 2011

Warm-Up:

100 ropes
15 push-ups
100 ropes

ABDOMINUS

Burpees x10
Med. Ball twists x50
Lying Leg Raises x0
Jumping Jax x50
Wall Balls x20
Sit-Ups x50
Med. Ball Twists x20
V-Sits x20
Burpees x10

Finisher:

AB Circuit (10/direction)