MWOD: Brand tri/lat Stretch x 2 minutes/side
             Outside hip Stretch on box x 2 minute/side
             Smash triceps and forearms on bar x 1 minute/side
             Roll upper back and lats x 2 minute

LIFT: Deadlift 3 x 70% 3 x 80% 3 + x 90%


WOD:

15-12-9-12-15

Row For Cals
Toes to bar
Tire Flips
Chin ups

MWOD: Roll legs and upper back x 2 mins each, 
             Pre-squat hip opener x 1 min/side, 
             Outside hip stretch on box x 2 mins/side, 
             Lacrosse ball chest & upper back x 1 min per.
              
               
Thanks again to The WOD Shop

Buck Furpees
Max rounds in 20 minutes
5x Thruster (95#/75#) 
10x Pull-ups 
15x Burpees 
(-Submitted by Dean Hargis


Football Gone Bad
3 rounds, 1 minute each for max reps
Squats
Box jumps (20 inch)
Push-ups
Dubs
Calorie row
REST 

Nov 27, 2013

MWOD: Band hamstring stretch x 2 minutes/side
             Outside hip stretch on bench x 2 minute/side
             Band shoulder traction x 1 minute/side
             Couch stretch x 2 minutes/side

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

WOD: Thanks to: "the WOD shop" and Smash Box for wanting to use KB'S

Scooter- Start KB swings lighter and go heavier as the reps go down
For time
35x KB swing
25x KB swing
15x KB swing 
10x Sumo deadlift high pull
5x Deadlift 70%
35x KB swing 

Nov 26/13

MWOD:  Row 200m easy
               Pre Squat hip opener x 1 minute/side
               Frog Stretch x 2 minute
               Band Tri/lat stretch x 2 minute/side
               Bottom Squat x 2 minutes

LIFT SQUAT: 3 @ 70 %, 3 @ 80%, 3 @ 90%

WOD:  DB COMPLEX X 6 ROUNDS 
  *No rest between exercises*  
6 Lunges/leg 
6 Alternating DB snatch/side  
6 Thrusters 
6 DB rows/arm  
6 RDLS Rest 30 sec

Schedule from Nov. 27th - Dec. 10th

Arnprior - Monday & Wednesday at 6pm
               - Saturday at 9am

Renfrew - Tuesday & Thursday at 12pm and 6pm
...................................................................................................

MWOD:  1) Band hamstring from rack - contract/relax x 20/leg
                2) Roll upper back & tspine extensions x 10
                3) Band lat/shoulder stretch from rack x 1min/side
                4) Stretch wrists and forearms on floor x 1 min
.....

SKILL:  Clean & Jerk x 5 mins
.....

LIFT: 15 mins :  Work up to heavy set of: 1 clean, 1 push press, 1 split jerk
.....

WOD:   Thanks to Crossfit Otown for this one!

For 16 Minutes Preform The Following:

     Even Min - 6 Clean 75/115

     Odd Min - 12 Wall Balls 

Nov 21/13

MWOD: Band Pec stretch x 1 minutes/side
               Lax ball pecs on wall x 2 minutes.
               Bottom Squats x 3 minutes
               Band Tri/lat stretch x 1 minute/side

LIFT: Overhead Squats 2 x 5
          Power Snatch 2 x 5
          Squat Snatch  5 x 3

WOD: Thanks to Crossfit Calgary for this one
1 round for time:
10 SDLHP - 95#/65#
1 Push Press - 95#/65#
9 SDLHP
2 Push Press
8 SDLHP
3 Push Press
7 SDLHP
4  Push Press
6 SDLHP
5 Push Press
5 SDLHP
6 Push Press
4 SDLHP
7 Push Press
3 SDLHP
8 Push Press
2 SDLHP
9 Push Press
1 SDLHP
10 Push Press

Mwod:  Roll upper back & legs, Band hip stretch from rack x 2mins/side, Roll upper back w ball on floor, T spine ext over roller x 10

2 ct pause DL 5 x3 reps

WOD:

1 round for time:

21 Front squats (135/95)
9 Burpee box jumps

15 Front squats
15 Burpee box jumps

9 Front squats
21 Burpee box Jumps

MWOD: Row 200m easy
             Bottom Squat x 3 minutes
              Pre Squat  Hip-opener x 2 minute/side
             Stretch Calves and Ankles x 2 minute/side

LIFT: 2 ct pause squat 5 x 3reps

WOD: CASA MAYA
1 Minute Each For QUALITY reps
Burpees
Situps
Hand Release Push-ups
Jump Squats
DB Side Raises
       

Mwod:  Row 2 mins easy, Roll upper back & lats, Roll chest & shoulders w ball on rack, Couch x 2mins/side, Band lat stretch x 1min/arm


Lift:  DB Bench 4 x8 reps  ss Chins x 5 per set


WOD:  3 ROUNDS FOR TIME:

40 Walking lunges (30/45)
30 Jax
20 Pull Aparts
10 Renegade Rows (20/30)

Nov 14,2013

MWOD: Roll forearms + Triceps on bar sleeve  x 1 minute/side
              Stretch wrists and forearms x 2 minutes
              Bottom Squat x 2 minutes
              Stretch Calves and Ankles  x 2minutes/side

LIFT: Squats Cleans x 20 minutes
x2 x2 x2 x2....  Practice and Work up

10 Rounds for Times!
100m row
5 Hand release push-ups

NO BOOTCAMP SATURDAY NOV 16th!!!

Mwod:  Roll legs including calves and adductors, Bottom squat x 1min, Band hip stretch from rack x 2mins/side, stretch calves x 1 min/side

2 ct pause squat 4 x 4 reps

"Annie”
50,40,30,20,10 rep rounds for time:

 DUBS
Sit-ups

Nov 12 2013

Mwod: Roll upper back and shoulders x 3 minutes
            Bottom Squat x 3 minutes
            Band Shoulder Traction x 2 minutes/side
            Band Pec Stretch x 2 minutes/side


Skills: Cleans x 6 minutes

Lift: 2 ct pause bench 5 x 4 reps

WOD:
3-5-7-9-7-5-3
DB Clean and press( 25/45)
Burpees
Body Rows

Mwod:  Roll upper back and legs, Row 2 mins easy, Couch stretch x 2mins per, Outside hip stretch x 1min per, Roll chest  & shoulders w ball on rack


2 ct pause DL work up to 3 x 5 reps

WOD:

WOD For Time:  18 min limit

100 Wall balls
  75 Pull Aparts
  50 Back Extensions
  25 Weighted sit ups
Remainder of time limit with Dubs:  How many can you get?

Saturday November 9/13

MWOD: Band hamstring stretch x 2minute/side
               Super frog with plate x 2 minute/side
               Couch stretch x 2 minute/side
                Band Ballerina stretch x 1minute/side

52 PICK UP!

Clubs- Box Jumps
Spades - Split Jumps
Diamonds - DB Push Press
Hearts - DB Snatch  

King -16 reps
Queen- 14 Reps
Jack - 12 reps

Ace- Burpees x 5
Joker - Row 250m

Mwod:  Roll triceps and forearms on bb sleeve, Band lat/tri stretch x 1min/side, Roll upper back and lats, Tspine ext over roller x 10, Couch stretch x 2mins/side


Military:  5 @75%, 3 @85%, 1 or more @ 95%
ss 15 Pull aparts each set

Wod:

50 Chins for time (CHIN OVER THE BAR NO EXCEPTIONS!)

*in between each set of chin ups perform 10 OH lunges (25/45)

MWOD: 1) Pre - Squat Hip Opener x 1 min/side
               2) Band Hamstrings x 2 mins/side
               3) Self Calf Smash x 1 min/side
               4) Roll Upper Back + Lats x 2 mins

SQUAT: 5 at 65%, 5 at 75% and 5 or more at 85%

WOD:     EMOTM x 12 mins

                RDL x 4 (65% of D/L WM)
                V-Up x 4

Mwod:  Roll upper back & lats x 2mins, Roll chest & shoulders w ball on rack x 1min, Band lat stretch x 1 min/side, Super frog w plate x 2mins/side
...........

Bench:   5 @ 65%, 5 @ 75%, 5 @ 85%
.....................

Happy Birthday John (NJ)!!!

JOHN'S FILTHY 50

50 Cal Row
50 Push ups
50 Thrusters (25/45)
50 Lunges (25/45)
50 Side Raises
50 Body rows
50 BURPEES

MWOD: 1) Row 200m Easy
                 2) Frog Stretch x 2 mins
                 3) Lax Ball Glutes x 2 mins/side
                 4) Smash Pecs with Lax Ball on Post x 1 min/side
 
LIFT:    2ct Pause Deadlift      4 sets x 4
 
WOD:    15 min AMRAP
               
               - 20 Body Rows
               - 20 KB Swings
               - 20 Lying Leg Raises
               - 20 Box Jumps