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

W.O.D May 19, 2011

Warm-Up: Thrusters x10, Mt. Climbers x20, Dubs x30

DEADLIFTS
4 x 8 reps.

and then...

5 Rounds
Renegade Push-Ups x10
Lying Leg Raises x15
Jump Lunges x20 (total)

Finisher: Med. Ball Crunch + Toss x30

WOD May 18/2011

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 May 17, 2011

Warm-Up: 25 Med. Ball Twists, 50-10-50, 25 Med. Ball Twists

Clean & Press
5x5

4 Rounds
10 K.B Swings
20 Jump Jax
10 Push-Ups

Finisher: 500m Team Row

WOD May 16th/2011

W-up: Groiners X 5, Squat to Stand X5, Cossack X10

Squat 4X8reps

Then:

20 Thrusters
20 Push-press
20 RDL

4 burpees at the start of each minute

WOD May 12th 2011

W-Up: 20 Cossacks, 1 min pull aparts, 1 min 3 way shoulder circuit

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

WOD May 11/11

W-up: Push-ups X 5, groiners X5 (NOT SQUAT TO STAND), T-get-ups X5/arm

Bench Press
4X6
.

P-Wowler Extravaganza

KB Swings X20
Prowler sprint X30 yds
Rest

AMRAP 20 mins

W.O.D May 10, 2011

Warm-Up: Groiners x10, 100 Ropes, Groiners x10 Star Jumps x10,

PAIN TORNADO

100 Lunges

90 Sit-Ups

80 Jump Jax

70 Squats

60 Push-Ups

50 K.B Swings

40 D.B Deadlifts

30 Push Press

20 Box Jumps

10 Burpees

W.O.D. May 9th, 2011

Warm up: Tabata Jax x 6 rounds

...

Skill: Band Chins 5 x 3 sets

...

Abdominus

Russian Twists x 50

Wall Balls x 20

.

Sit ups x 50

Leg Raises x 20

.

Russian Twists x 50

Burpees x 10

.

Field Goals x 20

Wipers x 10

.

Ab circuit x 10/way

Rotating Planks x 10

W.O.D May 5, 2011

NOTICE: IN ORDER FOR US TO KEEP CORRECT TRACK OF MONTHLY SIGN-UPS, WE WILL REQUIRE THAT YOU PAY FOR YOUR BOOTCAMP AT THE FIRST WORK-OUT OF THE MONTH. WE WILL BE IMPLEMENTING A PENALTY FEE FOR RENEWALS NOT PAID DURING THE FIRST WEEK OF EACH CAMP. FOR YOUR CONVENIENCE WE STILL OFFER MONTHLY RECURRING BILLING, SO YOU HAVE ONE LESS THING TO WORRY ABOUT.

Warm-Up: 3-Way Jax, and 50-10-50 (Ropes-Burpees-Ropes)

"Ready, Set... Squat!"

B.B Squats
4 sets
5 reps (Find 5 rep. max)

and then...

5 Rounds

10 Wall Balls
10 Tuck Jumps
10 Body Rows

Finisher: 50-10-50 (Mt. Climbers-Field Goals-Mt. Climbers)

W.O.D May 4, 2011

Warm-UP: Groiners x10, Jump Jax x15, Med. Ball Twists x20

"The One with Lot's of Lunges"
***Grab some weights for the lunges!!!***

20 Lunges
20 Push-Ups
20 Reverse Lunges

5 Burpees

25 Lunges
40 KB (or DB) Swings
25 Reverse Lunges

5 Burpees

30 Lunges
60 Sit-Ups
30 Reverse Lunges

Done so soon??? 50 Dubs

W-Up: Tabata Squats X6 rounds

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

For time

Barbell Clean and push press (65lbs/95lbs)

V-Ups

Body Rows

TRAIN HARD!

WOD May 2/2011

We finally have a worthy "newbie" recipient of the Bootcamper of the Month award in Arnprior. All the Arnprior girls have cranked up the intensity, but April's Bootcamper of the Month has shown good attendence, good attitude and has stuck it out even with her wrist in a tensor bandage!

Way to go Blair, keep up the good work!

Blair after her first 500m row during the Bench mark WOD last Thursday.

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

W-Up: 20 Squats, 10 Groiners, 5 Push-ups, 20 Squats

.

"Deadly"

DL X 5 - 10 Burpees

DL X 5 - 10 T-get-ups per arm

DL X 5 - 15 DB Row per arm

DL X 5 - 40 Wall Balls

DL X 5 - 50 Russian Twists

Finished?- 100 Pull Aparts

Bench Mark Results Arnprior (for April 2011)

Name	Clean and Press (65/135-ladies/men)	Push-ups	Sit-ups	Burpees	Dub	500m Row
K-Dub (Kelly Winter)	20 Reps	44	45	23	130	1:46.2
Velcro	17	10p/36k	68	26	35	2;04.8
Steph Finner	17	7p/29k	63	22	35	1:43.9 FAST!
Blaire	20 MOD	35 MOD	52	30	20	2:11.2
Leslie	22	26k	49	27	60	1:54.1
Jill	22	51k	35	25	45	2;13.3

Renfrew Bench Mark Revised

*

Name...Clean & Press...Push-Ups...Sit-Ups..Burpees..Dubs...Row

Marie.............9..............15 p, 24 k.......51.............25........43.......2:12.2

Issabelle..........13.............25 p, 8 k.........66...........27........50......2:21.3

John................12..................45 p...........46......mod 23....mod...1:45.9

Jenn H.....Rx+95 (13)..........46 k..........63............25........63......1:46.6

S.T...................7...................37 k............44...........27........42......2:24.5

Kristen............18.................30 k........mod 25.......15........///.....2:17.3

Ellen.............mod 9.............1 kn.............27............15........///.....2:30.0