Dec 29, 2012

MWOD: LAX BALL GLUTES + FEET X1MIN/SIDE, STRETCH PECS WITH BAND X1MIN/SIDE, BOTTOM SQUAT X2MIN.

HOPPER WOD!

ATTENTION ALL BOOTCAMPER'S!
ULTIMATE FITNESS WILL BE CLOSED:
 DEC. 24TH, 25TH, 26TH. 
WE WILL ALSO BE CLOSED:
 DEC. 31, JAN. 1ST 

MERRY CHRISTMAS EVERYONE, AND ENJOY THE HOLIDAYS!  :)

Mwod:  Roll legs & upper back, Band hip stretch from rack x 2mins/side, Ballerina stretch x 2mins/side

 

Skill:  Split Jerk x 10mins

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

ABDOMINUS
2 Rounds for time:

Burpees x10
Russian twists x50
Lying Leg Raises x20
Dubs x50
Wall Balls x20
Sit-Ups x50
Rotating planks x20
V-ups x20
Burpees x10

 

 

MWOD: Lax Ball Glutes x1 min/side,
               Outside Hip On Box or Bench x1 min/side
               Bottom Squat x2 mins
               Couch Stretch x1 min/side
-----------------------------------------------------------------------------

Squats For Strays:
Your Bodyweight On the Bar For Max Reps in 25 mins

Mwod:  Roll upper back and lats, Roll chest and shoulders w lacrosse ball,  Couch x 2mins/side.
------------------------------------------

Bench:  5x 75%, 3x 85%, 1 or more x95%, Look for 1RM if you don't have one.

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

5 rounds for time:

Deadlift x5 (75-80%)
Box Jumps x10
300m Row

Mwod: Roll legs & upper back, Band hip stretch from rack x 2mins/side, Band shoulder stretch x 3 ways/30 sec each way
-----------------------

CHINS- 5 x 4 reps
-----------------------

1RFT of:

A. 100 OH lunges
B. 100 Pull Aparts
C. 50 DB Thrusters
D. 25 T-get ups

Complete one at a time, in any order for overall time.

Mwod: Roll upper back and lats, Super couch w band from rack x 2mins/side, Frog x 2mins,

Stretch wrists and forearms x 1 min/side

A. Partner Thrusters (sounds fun!)

AMAP per team in 12 mins

65/115

.....

 

Partner WOD For Time

*complete one before moving on to the other*

 

1500m Row

100 Lunges

 

 

 

 

 

MWOD: Lacrosse ball to glutes x1min/side, lacrosse ball feet x 1min/side, Lacrosse ball pecs on post x1min/side, High band pec stretch x1min/side
_____________________________________

Bench: 8 Sets of 3 @ 70%
(Short rest 45sec-1min) Focus on speed + technique
_____________________________________

Max reps of Chins in 3 mins (use same band as benchmark)
_____________________________________

WOD: 50-40-30-20-10 RFT

BW Squat
Sit-Ups
_____________________________________

Bootcamp Part at UF Renfrew Dec. 22nd @4pm! Bring yer own meat and chair!

Mwod:  Roll legs and upper back, Super couch (with band and bench x 2 mins/side, Band hamstring x 2 mins/side

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

DEADLIFT- 6-8 sets x 2 reps start @ 60-65% work up until they slow down

*15 min time limit so know your working weight before you get here, and get right to it!

WOD

6 rounds for time:

20 KB swings
4 Cleans (75/135)

........
One of the best...



That's 511 lbs.  Just so you know.

BOOTCAMP PARTY!  Saturday, Dec 22 @ 4pm at the Renfrew location.  Bring your own meat for the BBQ, a snack, and your favorite lawn chair.  Check out the UF facebook group for more details.
 ....................

Mwod:  Outside hip on box x 2mins/side, Couch x 1 min/side, Internal rotation shoulder w band x 2mins/side


Squat 5 x5 @ 80%

WOD-Fight Gone Bad
3 x 5min rounds, count your reps

SDLHP 65/95
DB Push Press 30/45
Row for Cals
Box Jumps
Wall Balls

Mwod:  Roll upper back & lats, Lacrosse ball chest & shoulders, Couch x 2mins/side, Outside Hip stretch on box x 2mins/side


Bench Press- 4x5 reps @80%   s.s Pull Aparts x 15

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

4 rounds for time

40 Russian Twists
30 Cal Row
20 BB Push press (65/115)
10 DB Rows/arm

Mwod: Roll legs & upper back, Couch x 2mins/side, Frog x 2mins, Lacrosse ball chest & upper back

Mixing it up...for time:

 

20 Wall balls

20 Sit-ups

20 Box jumps

20 Dips

 20 Power Cleans (75/135)

20 Double-unders

20 Thrusters (25/45)

20 Pull-ups

20 Overhead squats (stick/65lbs)

20 Kettlebell swings

 20 Push press (75/115)

20 Dips
20 SDHP (65/95)

20 Burpees

20 Bent over rows (65/95)

20 Band GM's

 20 RDL's (95/205)

20 Knees to elbows

20 Back Squats (95/205)

MWOD: Lax Ball Glutes x1min/side, Bottom Squat x3min, Couch Stretch x1min/side, Lax Ball rear shoulder/rotator cuff x2min/side
________________________________

SKILL: Handstand push-up - 5 mins
________________________________





LIFT: Squat - 45 total reps @ 70% ( 12min time limit )
________________________________

WOD: "Diane"

21-15-9 Reps for time

Deadlift (135/225)
Handstand Push-ups

Mwod:  Roll legs & upper back, Band hip stretch from rack x 2mins/side, Band shoulder stretch x 3 ways/30 sec each way
-----------------------

CHINS-6 x 6 reps
-----------------------

All sets for time:
A. 100 OH lunges
B. 100 Pull Aparts
C. 50 DB Thrusters
D. 50 T-get ups
Complete in any order for overall time

Mwod:  Roll legs & upper back, Bottom squat x 2 mins, Outside hip stretch on box 2mins/side

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

Deadlift:  6 x4 reps @ 85-90%

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

AMRAP in 5 min
5 Body Rows
5 Burpees
10 SDHP 95/65
Rest 1 min
AMRAP in 5 min
10 Alternating DB Snatch 50/30 lbs DB
 5 Front Squat 50/30 lbs DB’s
10 Sit Ups
Rest 1 min
AMRAP in 5 min
20 DU’s
20 Battle Rope slams

                                                                                                          

Attention all Bootcampers:  There will be a Bootcamp Xmas party at the Renfrew location on Dec 22 @4pm.  It will be a potluck, meaning UF supplies the BBQ, but everybody must bring their own meat and lawn chair!  Hope to see all you campers come out!

ATTENTION EVERYONE:  There will be no class in Arnprior due to the Push/Pull Saturday morning, but there WILL be class at 9am in Renfrew.  See you then!
................................................................................................

Mwod:  Roll upper back and legs, Squat opener x 2 min/side, Shoulder ext. rotation w stick x 1 min/side

SQUAT- 4 x 8 reps @ 75%

--------------------------
 
Full Circuit for time

3 Rounds

Farmers Carry 50/35 lbs KB’s
10 DB RDL's
20 Russian Twists
Row 250m

3 Rounds

5 TGU's/arm
7 Box Jumps
10 KB Swings 55/35
Row 250m

BENCHMARK WOO!

Max chins, Clean + Press, Dubs, Push-ups, Burpees, and 500m row for time

Filthy Fifty-One For time
(HAPPY BIRTHDAY MARG)

50 Dubs 
50 Goblet Squats
50 KB Swings
50 Body Rows
50 Box Jumps
50 Cal Row
50 Field goals
50 Burpees
50 Dubs 

Finished?  Pick an Mwod piece and do it.

MWOD: Lacrosse Ball/Roll upper back + lats x4mins, Roll triceps on barbell sleeve x1min/arm, Bottom squat x4mins.
_____________________________________

Bench Press 5x3 @90%
ss
Band Face-pulls 5x20
_____________________________________

WOD:

7 Mins AMRAP:
- 7 Renegade Row
- 7 Wall Ball's

~ Rest 2 min

5 Mins AMRAP:
- 5 DB Snatch L.H
- 5 DB Snatch R.H

~ Rest 3 min

6 Mins AMRAP:
- 6 Front Squat (65/95)
- 6 Push-ups

Mowd:  Roll legs and roll glutes with lacrosse ball, Outside hip stretch x 1min/side, Band hip stretch from rack x 1min/side

Deadlift- 5 @65%, 5 @ 75%, 5 @ 85%

-----------------------------------------
Lunge buffet!  AMRAP

Lunge down
15 KB Swings
5 Burpees
Lunge back
10 Alternating DB snatches
10 V-ups

Repeat!

 

Mwod:  Roll upper back and legs, Couch x 2mins/side, Mash calves x 1 min/side, Stretch calves x 1 min/side

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

 

SKILL:  DUBS

Challenge....How fast can you do 50 DUBs?

......

 

4 ROUNDS FOR TIME

24 Cal row
25 Wall Balls
24 D.B Rows (12/arm)
25 Sit-Ups (with 5lbs plate)

MWOD: Roll legs x1min/side, Roll glutes on lacrosse ball x1min/side, Frog stretch x2min, Stretch pecs with band x1min/side.
______________________________________

Lift: Squat 6 sets of 3 reps at 90%
______________________________________

AMRAP in 12 Minutes:

5 Cleans to Front Squat
5 Burpee to Plate

Mwod:  Roll upper back and lats, Lacrosse ball chest & shoulders, Squat opener x 1 min/side

 

 

Bench Press
75% 2×5 reps
85% 2×3 reps
95% 3×1 reps

 

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

 

21-15-9 reps of:

 

Push press 65/115

Body Rows/BB rows

For time.

MWOD: Couch Stretch x2min/side, Band Shoulder Traction x2min, Bottom Squat x4mins
________________________

LIFT: Deadlift - Work up to 6x2reps @90%
________________________

WOD: Every Minute on the Minute for 10 Minutes

2 Burpees
2 Deadlifts (95/185)

Then perform Max. Chin-ups for remainder of each minute.
Score is Total Chin-ups.

Hey everyone, make sure to mark down Dec 1st on your calendar because it's the Uf push/pull.  It's that time again!  New lifters welcome, you don't have to be a professional!
.
.



Mwod:  Roll upper back and lats, Super couch w band from rack x 2mins/side, Frog x 2mins,

Stretch wrists and forearms x 1 min/side

 

 

 

 

A.  Partner Thrusters (sounds fun!)

AMAP in 10 mins

55/95

.....

For Time
   42 KBSwings
    21 Push ups
    30 KBSwings
    15 Push ups
    18 KBSwings
   9 Push ups

WOD Sat Nov 17/12

MWOD: Bottom Squat 3 mins, Couch stretch X1 min/side, Foam roll upper back and lats X3 mins

"DIRTY DOZEN"
3 Rounds for time

12 Clean+Press Burpees
24 Med. Ball Twists
36 Step-Ups
48 Russian Plate Twists
60 Star Jumps

MWOD:        Lying wall squat with Overhead extension x3mins
                        Band shoulder/pec traction x1min/side
_____________________________________________________

                        Bench Press: 6 sets of 4 @ 80-85%
                        Body row 3x10
_____________________________________________________

Strongman(or Woman!) Circuit:

                       Med Ball Loading
                       Arm Over Arm Pull
                       Farmers Walk
                       Tire Flip
______________________________________________________

Mwod:  Roll upper back and legs, Frog x 2 mins, Stretch calves x 1 min/side, Lacrosse ball chest & shoulders

Chins- 4 x 8 reps
------------------------ 

6 rounds for time:
Row 250 m
15 Box Jumps
15 KB Swings

WOD Nov 12th/2012

MWOD: Frog Stretch x 2mins, roll feet on lax ball x1min/foot, Couch stretch 2min/side, T-spine extension on Roller x 20 reps
_________________________________________________________________________

WOD: Squat 85% x 10 mins for max QUALITY REPS

Deadlift 85% x 10 mins for max QUALITY REPS

WOD for Saturday Nov. 10/12 (Thursday below)

MWOD:  Band shoulder stretch x30sec/side
                   Lax ball chest, shoulders & lats
                   Bottom squat x2min
____________________________________________

Lift:           Clean & Press 5x3 (work up to a 3 rep max)
____________________________________________

WOD:      Every minute, on the minute for 20min

                   DB push press x5 (25/35)
                   Push-ups x5
                   Squats x10

MWOD:         Roll upper back & legs
                         Band hip stretch x1min/side
                         T-Spine extension on foam roller x20 reps
                         Stretch wrists & forearms on floor x2min
____________________________________________________

Lift:                 Turkish Get-Ups (work up to a max triple)
____________________________________________________

WOD:             AMRAP in 15 Mins

                        10 Renegade rows
                        12 Thrusters
                        10 Alternating dumbell snatches
                        200m row

Finished?  Max dubs OR practice dubs skills

MWOD: Couch Stretch X2 min/leg, Band Hamstrings X2 min/leg, Band shoulder traction X2 min /side
_______________________________________________________

LIFT: Deadlift
3@70%
3@80%
3+@90%
_______________________________________________________
WOD: For time

100 Wall balls
100 Push-ups
100 Band Pull-aparts

MWOD: Roll upper back + legs, Lacrosse ball chest, Band lat/shoulder stretch from rack x1min/side, Frog stretch x2min
___________________________________

LIFT: Bench Press
3@70%
3@80%
3+@90%

Superset with Body rows x10 each set
____________________________________

WOD: 1 RFT (30 minute limit)

 "Fury Whip"

40 Mountain Climbers
20 Box Jumps
100 Ropes

40 Db Push Press
20 Burpees
150 Ropes

40 Squats
20 T-ups
250 Ropes

40 Star Jumps
20 Plank Rows
300 Ropes

Oh my, I am so sorry.

MWOD: Roll Legs and Back, Couch Stretch x1min/side, Frog Stretch x2min
_______________________________________________

Lift: Squat 6 sets of 2 reps @85-90%
_______________________________________________

WOD:  1RFT

25 sit-ups
25 push-ups
25 dubs
10 burpees

Saturday, Nov. 3

WOD - "TO THE END"

-25 BURPEES
-50 PUSH UPS
-75 SQUATS
-100 SIT UPS
-75 SQUATS
-50 PUSH UPS
-25 BURPEES


FOR TIME


FINISHED? ROW 1000M (BEAT PERSONAL BEST FROM OCTOBER 25TH)

MWOD: Roll upper back + legs, shoulder external rotation with stick x1min, band lat stretch from rack x1min/side.
______________________________________________________________

LIFT: Chin-ups, 30 total reps

Use same band as previous benchmark, or lack thereof
______________________________________________________________

MWOD: 3RFT

Db Snatch x4/arm(25/45)
Push-ups x8
KB swings x16
Row x32 cals

WOD for Wednesday Oct. 31 (Happy Halloween! Don't go too hard in the candy!)

MWOD: Roll upper back + lats, band shoulder stretch x30sec/side, stretch wrists + forearms x1min/per
______________________________________________

LIFT: Clean + Press 5x5
______________________________________________

WOD: 2 Rounds

AMRAP in 2mins
- Dips
- Rest 1 min
AMRAP in 2 mins
- Weighted sit-ups
- Rest 1 min
AMRAP in 2 mins
- Chins/body rows
- Rest 1 min
AMRAP in 2 mins
- Wall Balls

WOD for Tuesday Oct 30.12
MWOD: Roll upper back + legs, Frog Stretch x2min, Band hip stretch from rack x2min, Lax ball glutes.
__________________________________________________

Lift: Squatz
3@70%
3@80%
3+@90%
___________________________________________________

WOD: 10 mins AM(reps)AP

Deadlift @ 80% for quality reps
___________________________________________________

WOD for Monday Oct 29/12
MWOD: Roll upper back + legs, Band internal shoulder rotation x1min/side, Scap slides x20
_______________________________________________________

Lift: Bench Press
5@65%
5@75%
5+@85%

Superset with band pull-aparts x20 each set
_______________________________________________________

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

Reps for time of:

Power cleans (75/135)
Lunges per leg (loaded)
______________________________________________________

FOR THE NEXT TWO WEEKS, BOOTCAMP WODS MAY BE POSTED UP EARLY. I WILL PUT THE DATE OF EACH WOD AT THE TOP OF THE POST. Have fun guys!

Will (arnprior)

Mwod:  Band distracted hip from rack x 1 min/side, Band hamstring x 1 min/side, Outside hip stretch x 1min/side, Roll upper back.

Deadlift- 5@ 65%, 5@ 75%, 5 @ 85%, Down set of 10 @ 65%


WOD-AMRAP

10 Renegade Rows
12 Thrusters
10 Alternating DB snatches
200 m Row

Thursday, Oct 25th

BENCHMARK!

Chins x max reps
Clean & press AMRAP in 2 mins
Dubs AMRAP in 2 mins
Push ups AMRAP in 2 mins
Burpess AMRAP in 2 mins
500m Row

Mwod:  Roll upper back, Lacrosse ball chest and upper back, Chest stretch on wall x 1min/side


4 rounds-
As many reps as possible or accumulate 250 reps as quickly as possible

AMRAP in 1 min
KB Swings 55/36

Rest 30 sec

AMRAP in 1 min
V ups

Rest 30sec

AMRAP in 1 min
Power Clean (75lbs)

AMRAP in 1 min
Row (cals)

Rest 1 min

Mwod:  Roll legs and upper back, Squat opener x 1 min/side, Stretch calves x 1 min/side, Shoulder external rotation stretch w stick x 1 min/side, bottom squat x 2 mins

 

SQUAT- 5 @65%, 5 @75%, 3 sets of 5 @ 85%

 

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

"Thrubbin-MOD'"

For time

25 Thrusters
10 Dubs
.
20 Thrusters
10 Dubs

.

15 Thrusters
10 Dubs
.
10 Thursters
10 Dubs
.
5 Thrusters
10 Dubs

 

 

Mwod:  Roll legs and upper back, Squat opener x 1 min/side, Band hamstring x 1 min/side, Band lat stretch x 1 min/side


Turkish get ups x 5/side, 3/side, 1/side, 1/side
- work up to heavy single each arm

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

4 Rounds

10 Alternating DB snatches
20 Alternating single arm KB Swings
30 Russian Twists 
40 DUBS

MWOD: Lax Ball Feet x1min/foot, Foam roll quads x1min/side, Roll glutes x1min/side, Frog Stretch x2mins
--------------------------------------------------------------------------

Deadlift 5@50-60%, 3@75%, 2@85%, 3 sets of 2 @90-95%

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

WOD: "Fight Gone Bad" (compare to sep 4/2012)

3x5 min rounds/ 1min rest in between
Wall Balls
SDHP (65)
Box Jumps (20")
Push Press (65/95)
Row (cals)

MWOD:  Shoulder external rotation w stick x 1 min/side, Roll upper back and lats, Band lat stretch from rack x 1 min/side, Couch x 2 mins/side

Bench – 5 @65%, 3 @85%, 1 @95%
*take more than one rep if first rep @95% feels solid, or take up to 3 singles with 95%+

4 Rounds
200m Row
Barbell Rows ×8 *increasing
Push Press – ×6 * increasing

Time left?:
Plank Hold – 4 x max time
Toes To Bar – 4× 8-12 reps

MWOD: Band shoulder traction x1min/side, side lying shoulder capsule stretch x1min/side, Frog stretch x2min, Lacrosse ball glutes x1min/side
----------------------------------------------------------------

Squat: 6x2 Reps @ 85-90%
example: Bar x6, 50% x5, 75% x2, 85% x2 x2 x2 x2 x2 x2
----------------------------------------------------------------

Finished?

25 sit-ups
25 body rows
50-10-50
(ropes/burpees/ropes)

Mwod:  Roll upper back and legs, Couch x 2 mins/side, Band lat stretch from rack x 1 min/side
---------


Clean & Press- 5, 3, 3, 1, 1, 1 reps

-----------

2 Rounds

AMRAP in 2 mins
Dips
Rest 1 min

AMRAP in 2 mins
GHR sit ups
Rest 1 min

AMRAP in 2 mins
Chins/Body rows
Rest 1 min

AMRAP in 2 mins
Wall Balls

ATTENTION:  There will be no instructor in Renfrew Saturday morning due to both coaches attending the powerlifting meet in Ottawa, but the WOD will be on the board for anyone that would like to get a morning class in.

The 9am class in Arnprior will run as usual.
---------------------------------------------------------------------------------

Mwod: Roll upper back and legs, Band hip stretch from rack x 2 mins/side, Band shoulder stretch x3 ways x 1 min/side
......

Chins- 50 reps for time
How many can you get without a band????

.........
For Time - Distribute reps however you choose

75 Power Cleans (65lbs/115lbs)
100 Box Jumps

Mwod:  Roll upper back and legs, Couch x 2 mins/side, Lacrosse ball glutes, Outside hip stretch x 1 min/side

Deadlift- 75% x5, 85% x3, 95% x1 or more

--------------------------------------------------
1 round for time

400 m row
50 KB swings
40 Med ball squat cleans
30 OH lunges
20 Alternating DB snatches
10 T.G.U's

MWOD: Lacrosse ball feet x1min/side, Lacrosse ball glutes x1min/side, outside hip stretch on bench/box x1min/leg, band hamstrings x1min/side, lying shoulder capsule x1min/side, scap floor slides x20.
-------------------------------------------------------
LIFT: Bench Press

8@60%
8@65%
8+@70%
-------------------------------------------------------
WOD: "Liz"

10 RFT:

push ups x10
sit ups x10
thrusters x10 (45/65)

Mwod:  Roll upper back & legs, Couch x 2 mins/side, Lacrosse ball glutes x 1 min/side

"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

MWOD: Frog Stretch x 2mins, roll feet on lax ball x1min/foot, Couch stretch 2min/side, T-spine extension on Rower x 20 reps
_________________________________________________________________________

WOD: Squat 80% x 10 mins for max QUALITY REPS

Deadlift 80% x 10 mins for max QUALITY REPS

Mwod:  Roll upper back and armpits, Band shoulder/lat/tri stretch from rack x 1 min/side, Stretch wrists/forearms x 1 min/arm, Outside hip stretch on bench x 2 mins/side

“Grace”
For time:
30 Clean and Jerk - 115/75
............

Then...CHINS

AMAP in 10 mins.

Time left?  Row 400m

Mwod:  Roll legs, Band hip stretch from rack x 2mins/side, Lacorsse ball chest and upper back, Band hamstring stretch x 1min/side

Deadlifts- 3 x70%, 3x 80%, 3 x90%
...............

52 pick up

Hearts-Box Jumps
Diamonds-V-ups
Clubs-KB swings
Spades-Squats

All face cards are 10 reps.
Ace= 10 Burpees

Mwod:  Roll upper back and legs, Band stretch x shoulder/chest/lat x 30 sec/way, Lacrosse ball glutes, Frog x 2 mins

AMRAP in 12 mins

Power Clean to Front Squat x 5
150m Row
Deadlift x 5 (75% of working max)

Rest 2 mins

AMRAP in 8 mins

Dubs
Pull Aparts x15

*Count your DUBS for a total!!

MWOD: Couch Stretch x 1min/side, Stretch wrists + forearms on floor x 2min, Calf stretch 1min/side
------------------------------------------------
Benchmark 2.0

Max chins, Max Clean + Press (65/135), Max Push-ups, Max Dubs, Max Burpees, 500m Row for time

Mwod:  Roll legs and back, Couch x 2 mins/side, bottom squat x 2 mins

SQUAT- 5 @75%, 3 @85%, 1 or more @95% -if you don't have a squat 1RM, now is the time to try one.

As many rounds in 12 minutes:
20 OH Lunges (10/leg)
15 KB Swings
10 Toes to bar

MWOD: Band internal shoulder rotation x 1min/side, Scap Slides x20, Lacrosse ball traps/upper back x 1min/side
------------------------------------------------------------------------------------------------
LIFT: Bench Press - 3@70%,   3@80%,   3+ @ 90%
ss
Band Hand Walk x 10/dir
------------------------------------------------------------------------------------------------
WOD: 3 RFT
Jump & touch x50
Bin Squat x40
Sit ups x30
Push ups x 20
Barbell Row x 10
-------------------------------------------------------------------------------------------------

ASK ME ABOUT OCTOBER 5TH PARTY

Shout out to G-unit who made his very own sweat angel at bootcamp last night!

Mwod:  Roll legs and upper back, Band hamstring from rack x 2 mins/side, Low band tri/lat/shoulder stretch x 1 min/side, Botttom squat x 2mins


-Partner WOD- Thanks to Crossfit Edmonton for this one!

AMRAP in 8 mins (total cals)
Partner 1 – Row (cals)
Partner 2 – 3 Turkish get ups/side (20lbs/36lbs)

-Rest 3 mins-

AMRAP in 10 mins
5 Power Cleans (65/135)
7 Burpees
9 Box jumps
(Go round for round)

Remember Renfrew crew, class time is at 9:30am tomorrow morning!

MWOD:  Make sure to do this, it will help your WOD!
Roll upper back and lats, Frog x 2 mins, Low band shoulder/lat stretch x 1 min/side, Stretch wrists & forearms x 1min, Bottom squat x 1 min

Front Squats 5 x 5 reps-work up to heavy set
ss
15 Pull Aparts
....

Tabata Mash up-
20 sec on/10 off alternating between each couple:

6 Rounds of each
Row
BB Push press

Rest 2 mins

6 Rounds of each
Box Jumps
Back Extensions

MWOD: Couch stretch x1min/side,  Band shoulder traction x 1min/side,  Band internal rotation stretch for shoulders x1min/side
------------------------------------------------------------------
Lift: Deadlifts 65% x 5,  75% x 5,  85% x 5+

WOD: Abdominus

Russian twist x 40
Lying leg raise x 30
Jumping Jacks x 50
Situps x 50
Ab wheel x 15
V-ups x 20
Burpees x 10

* Sat Sept. 22nd Class is at 9:30am

I had a request for an old WOD, so I pulled this one out of the Oct 2010 archives.  Hope you like it!

 

Mwod:  Roll legs and upper back, Band hamstring from rack x 2 mins/side, Lacrosse ball to glutes, chest ,and shoulders.

 

"Judy"

 

50 Thrusters

2 mins Dubs

40 Wall Ball Sit ups

2 mins KB Swings

30 Pull Aparts

2 mins of Turkish Get ups

20 1 arm Push Press (10 per)

2 mins Dubs

****

Bring a sweater for some prowler time tonight!

WOD Sept 18/2012

MWOD:  Roll Quads 2mins/side (put some effort and focus into this),  Roll Lats 1min/side, Bottom squat X2 mins

SKILL:  Arnprior- Med ball squat cleans , Renfrew- HSPU  5 mins skills developement

Lift:  Squat- 3 @70%, 3 @80%, 3 or more @90%

WOD:  (Courtesy of Crossfit O-town)

7 min AMRAP
7 Body Rows  (prior sub barbell rows)
7 Wall Balls

2 min rest

5 min AMRAP
5 DB Snatch RH (30+/40+)
5 DB Snatch LH

2 min rest

6 min AMRAP
6 Front Squat (45/65)
6 Burpees

W-Up: Roll Upper Back X 1min, Shoulder Capsule Stretch (Lying on your side on the floor) X1 min per side, Super Couch X1 min per side


WOD: "LYNNE LITE"

5 Rounds for max reps of:

-0.5 Bodyweight Bench Press (Half your bodyweight on the bar, 0.75 BW for Men)

-Body Rows/Chins
.....

Keep track of reps on each round of each exercise.

....

Finished?  Tire flip race

Mwod:  Super couch (back foot on bench, band from rack) x 2mins/side, Lacrosse ball chest and upper back,  Lacrosse ball glutes x 1 min/side

Skill:  Deadlift-focus on starting position

5 Rounds for time

12 Deadlifts-185/115
6 TGU's- 3/arm
3  Burpees

Finished?  100 Pull aparts

MWOD: Lacrosse ball pecs on post x 2 min/side
Outside hip on bench x 1 min/side
Calf stretch x 1 min/side
---------------------------------------------------------
Skill: Wall balls (let's get it right)

WOD: 500m row
50 wall balls
400m row
40 wall balls
300m row
30 wall balls
200m row
20 wall balls
100m row
10 wall balls


Bootcamper of the Month is Judy! Congrats! Her constantly positive attitude and eagerness to try anything has helped her make massive improvements and recently pulled a 115lb DL at 105lbs bodyweight.  Not to mention that Judy is 61 years young!

 

Wall Ball Tutorial below...

Mwod:  Roll upper back and legs, Low band tri/lat/shoulder stretch from rack x 2 mins/side, squat opener x 2 mins/side, Mash calves with partner x 1 min/side

Squat- 5 x65%, 5 x75%, 5 x 85%, finish with as many as possible with 55%


Lunge buffet- AMRAP

Lunge down
10 KB swings
5 Burpees
Lunge back
10 KB SDLHP's
20 Mt Climbers
Farmers carry down & back

MWOD: Lacrosse ball Pecs on Post x 2min/side
Band Hamstrings x 1min/side
Couch Stretch x 1min/side
------------------------------------------------------------
Burg warm up with stick

Lift: Power Clean - 3,3,3,3,3 (work up to max triple)

WOD: "Angie Lite"

- 50 pull-ups
- 50 push-ups
- 100 sit-ups
- 100 squats

For time

Mwod:  Roll upper back & lats, Band lat stretch x 1 min/side, Band Chest Stretch x 1 min/side, Bottom squat x 2 mins


Lift:

Barbell Push press
77% 3×5 reps
80% 2×3 reps

WOD-AMRAP

10 Renegade Rows
12 Thrusters
10 Alternating DB snatches
200 m Row

Saturday, Sept 8th

W-up: Super couch X2mins per side, stretch calves and ankles X2 min per side, Lacrosse ball upper back

Deadlift:

5 reps @ 75%

3 reps @ 85%

1 rep @ 95% -Take more singles if last set goes well.

......WOD.......

Then: Tabata (20 sec work, 10 sec rest)- Deadlift (115 ladies, 185 men)& Bar Jumps

16 rounds total, alternate exercises each round.

.Total combined reps is your score.

Mwod:  Lacrosse ball pecs on post x 2mins/side, Band internal rotation stretch x 1 min/arm, Bottom squat x 2mins

Bench press 5 @65%, 5 @ 75%, 5 x 85%
ss
Band pull aparts x 20/set
----

WOD- 4 rounds for time

Drunk lunge x10/leg
Med ball heave with long jump retrieve x 10
Tire flip x 5

Mwod:  Roll legs and back, Frog x 2 mins, Band hip stretch from rack x 2min/side
---------

Chins & Dips--6 sets of 5 reps each

---------

AMRAP

10 Floor Press
20 DB Rows (10 per)
30 KB Swings
40 Russian Twists

Mwod:  Roll upper back x 1 min, Lacrosse ball glutes x 1 min/side, lying shoulder capsule stretch x 1 min/side, Band shoulder traction x 1 min/side

SQUAT- 5@ 75%, 3 @ 85%, 1 @95%

-------Fight gone bad!-------
3 x 5 min rounds- 1 min/ station
*Reps = score*

Wall Balls
SDLHP
Box jumps (20")
Push Press (65, 95)
Row (cal's)

Saturday, Sept 1st

ANOTHER REMINDER:  9am bootcamp in Renfrew on Saturday !!


Mwod:  Roll upper back and legs, Lacrosse ball chest, Band lat/shoulder stretch from rack x 1 min/side, Frog x 2 mins

Lift:  Bench press- 3 @70%, 3 @ 80%, 3 @90%, down set with AMAP @ 55%

SS  Pull aparts x15

----

AMRAP in 15 minutes:

7 Knees to Elbows
14 Alternating DB Snatch - 40#/25#
21 Wallballs

WOD Aug 30/12

Hey Peeps,

A couple of reminders:  Starting next week (month)  we will NO LONGER be offering the 8am sessions in Arnprior.  Bootcamp is also switching from a 4 week format to monthly billing.  So no longer will there be any confusion on when a block ends etc and there will be no break weeks (becasue nobody seemed to like them).

I also want to call out anyone that has ever asked me about "when will you get some ladies shirts Paul?"  because I got ladies shirts, theyre in stock at both locations and I don't see anyone rocking them at the gym or otherwise.  You asked, I provided, now rock those shirts girls!

WE ARE CLOSED FOR THE HOLIDAY MONDAY, HAVE A GREAT LONG WEEKEND!



MWOD:  LAX ball chest/pecs X1 min/side, Outside Hip Stretch on box or bench X 2min/side, Calf Stretch X 2min/side


BENCHMARK 2.0

CHINS - 1 Set for max reps (record band used, the goal is to perform chins with no assistance)

Clean and Press (65/135) - 2 mins for max reps

Push-Ups - 2 mins for max reps

Burpees - 2 mins for max reps

DUBS - 2 mins for max reps

500m row for time

Mwod:  Roll legs and upper back,  Squat opener x 1 min/side, Band lat stretch x 1 min/ side, Bottom squat x 3 mins

Long jump throws 5 x 3 reps

------

Turkish get up skills developement x 5 mins





----


FOR TIME:
Down the ladder, Up the ladder
Complete 1 round, repeat back up

T-get up x5/arm
Box Jumps x5
Russian Plate Twists x 20

T-get ups x4/arm
Box jumps x 10
Russian Plate Twists x 20

T-get ups x3/arm
Box Jumps x15
Russian Plate Twists x20

T-get ups x2/arm
Box Jumps x20
Russian Plate Twists x20

T-get ups x1/arm
Box Jumps x 25
Russian Plate Twists x20

WOD Aug 28/2012

MWOD: LAX Ball glutes X1min/side , Couch Stretch X1min/side, Band Shoulder traction X1 min/side


Deadlift:  3@ 70%, 3@ 80%, 3+ @ 90%


WOD:  21-15-9 reps for time

Clean and Press (65/95)

Body Rows (Sub chins in arnprior if needed)

Burpees

Monday August 27,2012

MWOD: Roll upper back and legs, frog stretch x 2minutes, outside hip stretch x 2 minute/side, band hamstring x 1 minute/side

Squat 75% x 5, 85% x 3,  95 % x 1 or more

TABATA

6-8 Rounds of each, 20 seconds on, 10 seconds off

Wall balls

Dubs

Push-Ups

Squats 

Sit-ups

Mwod:  Outside hip stretch on box/bench x 1 min/side, Squat opener x 1min/side, Roll upper back and lats x 1 min each

Clean & press- 8, 5, 3, 3, 3 reps

-------------------------------------
WOD

21-15-9 reps of:

Chins
Thrusters
Pendlay rows

For time.

Mwod:  Band hip stretch from rack  x 2mins/side, Band shoulder stretch x 3 ways-30 sec/way, Stretch calves x 1 min/side

Floor press- work up to heavy set of 5 x5 reps


WOD

2-3 Rounds

AMRAP in 3 mins
Row 100 m
9 KB Swings 50/35

Rest 1 min

AMRAP in 3 mins
6 Push press 95/65
12 Sit ups

Rest 1 min

AMRAP in 3 mins
10 Split jumps
12 Wall balls

Aug 21/2012

MWOD: Couch Stretch X2 min/leg, Band Hamstrings X2 min/leg, Band shoulder traction X2 min /side


DB Snatch:  5X3 reps /arm   (work up to a heavy triple)


WOD:

50-40-30-20-10  for time

Dubs
Front Squats

Monday August 20th 2012

Roll upper back and legs, bottom squat x 3 minutes, couch stretch x 2 minutes/leg, outside hip stretch on box or bench x 2 minutes/leg

Squat: 70% x 3,  80% x 3,  90% x 3

Burpee Broad Jump Trips

5 Rounds of the triplet 

15 box jumps

8 deadlifts

5 ab wheel rolls

Burpee Broad Jump Trips

Saturday August 18/12

MWOD: Lax ball chest and armpits, band shoulder stretch x 30 sec/dir, band hamstring x 2minutes/leg, frog stretch x 2minutes

55 Chin Ups For Time!

Then...

1:30 minute stations of:

Battle Ropes

Landmines

Plank Rows

Rower

V-Ups

Box Jumps

Thursday August 16, 2012

MWOD: Stretch Calves x 1 minute/side, pre-squat hip opener x 2 minutes/side, band internal rotation stretch x 1 minute/side

Lift : Bench 3 x 70%, 3 x 80%, 3 x 90%

1 Round For Time

Squat (65%) x 5

Sprint 4 laps

Squat x 5

Sprint 3 laps

Squat x 5

Sprint 2 laps

Squat x 5

Sprint 1 lap

Mwod:  Roll upper back & legs, Frog x 2 mins, Stretch calves x 1 min/side

Squat 5x 65%, 5x 75%, 5x 85%

----

90 sec stations for total reps

Lunges
Ab wheel
Field Goals
SDLHP
Back Extensions

Mwod:  Roll upper back and legs w lacrosse ball x 1 min/side, Internal rotation stretch x 1 min/side, bottom squat x 4 mins

Clean & Jerk- 5, 3, 1, 1, 1

.......

WOD

40-25-10 reps of:

Wall balls

Chins

Dubs

Mwod: Roll legs & upper back, Band hip stretch from rack x 2 mins/side, Squat opener x 1 min/side, Chest stretch on wall x 1 min/side


Deadlifts- 5 x 65%, 5 x75%, 5 x85%

---------

Partners! 

Switch every minute while performing each pairing:

Row 1500m for time
-partner does 5 burpees

200 KB Swings for time
-partner does 5 push ups

150 Lunges for time
-partner does 10 body rows

Saturday August 11, 12

MWOD: Band lat and pec stretch from rack x 1min/side, shoulder capsule on floor x 1 min/side, lax ball pec and chest on wall or posts x 1 min/side, roll glutes

Bench - 5x 65%, 5x75% 5x85%

*New Cycle, add 5lbs to your previous working max

15 band pull aparts after each set

Then...

10-9-8-7-6-5-4-3-2-1

DB Snatch/arm
Dips
Turkish Get-ups/arm

 

Mwod:  Roll upper back and lats, Band shoulder stretch x 3 ways/30 sec each way, stretch wrists and forearms x 1 min per

Push Press- 5 x 6 reps

---------
7 Rounds for time of:

7 Cleans
7 Chins
7 Landmines/side

Congrats to new momma Crystal on the arrival of baby Zander yesterday!

:)

Saturday August 4, 2012

MWOD: Roll upper back and legs, frog stretch x 2 minutes, couch stretch x 2 minutes/leg, stretch calves x 2minutes 

Squat 5 x 10 @ 55-60%

Then... 

Abdominus

Russian Twist x 40
Lying Leg Raises x30
Jumping Jax x50
Sit-Ups x50
Ab Wheel x 15
V-Sits x20
Burpees x10

Thursday, August 2, 2012

MWOD: Lax ball glutes x 1 minute/side, outside hip stretch on bench or box x 1 minute/side, lax ball chest and shoulders, band shoulder traction x 2 minutes/side

Bench Press : 5 x 65%, 5 x 75%, 5 x 85%

Then...

 #1 - 5 Minute AMRAP

5 chins

5 push-ups

#2 - 5 Minute AMRAP

10 Wall ball 

15 KB Swings

#3 - 5 Minute AMRAP

2 Laps 

20 Situps

Mobility W.O.D- Outside Hip Stretch on Box X 2 minutes/side, Couch Stretch X 2 minutes/side, Roll Upper Back with PVC & Lacrosse Ball glutes
______________________________________________________________________
10 Rounds for Time

Deadlifts X 3 (80-85%)
D.B. Thrusters X 6
.....

Finished?  500m Row

...

Look at those legs!!!  :)

ATTENTION EVERYONE:  THIS IS A SCHEDULED BREAK WEEK...DO YOU WANT A BREAK WEEK?  OR WOULD YOU RATHER CONTINUE WITH 5 WEEKS IN AUGUST?

LEAVE A COMMENT OF YOUR VOTE.

Saturday, July 28/2012

MWod: Roll upper back and legs, band hip stretch x1min/side, t-spine extension on foam roller x20reps, Stretch Wrists and forearms on floor x2mins

Max Chins in 15mins

52 Pick Up

Diamonds- Lunges

Hearts- V-Ups

Spades- KB swings

Clubs- Dubs

Jack- 11 Reps

Queen- 12 Reps

King- 15 reps

Ace- 10 Burpees

Thursday July 26, 2012

MWOD: Bottom squat x 2 minutes, roll upper backs, lax ball chest x 2minutes, roll glutes with lax ball/roller

Bench Mark!

2 Minutes Of...

            Clean and Press (65/135)

Push-Ups

Sit-Ups

Burpees

Dubs

500m Row