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