W.O.D. December 19th, 2009

ATTENTION ALL RENFREW BOOTCAMPERS:

CLASS WILL BE AT 9AM SATURDAY MORNING

LET'S WISH JULIE AND JEN LUCK AT THE PUSH/PULL...

THEY ARE GOING TO KICK ASS!

Warm up:  20 squats, 20 Dubs, 20 Push ups, 20 Jumping Jax

Triple Team Stations

750m Row

.

750m Jump Ropes

.

Turkish Get ups x 3 mins

.

Lunges x 3 mins

W.O.D. Sept 19th, 2009

Warm up: 400 Jump ropes...for time

24-16-8
reps of

Lunges
V sits
Burpees
Front Raises

.

.

The elusive Sherri Howarth Ladies and Gentlemen! She finally showed up to accept her gift for being Arnprior's Transformation Challenge Winner for June/July. Glad to have you back Sherri!

Here are some pics of last night's M.E. W.O.D. Good times!

W.O.D. May 5th, 2009

Apparently while Paul and I were away, a new crop of Bootcampers joined in on the fun. I wanted to send props out to our "newbies" that appeared out of nowhere and totally kicked some serious Bootcamp ass! Both Katie and Hannah have had W.O.D's named after them last week. You might remember them....

Way to go girls, keep it going strong.

Hannah

Katie

Warm up: Sandbag relay

W.O.D.

"Conky"

50 Star Jumps

25 Push ups

50 Sit ups

25 Stage Jumps

50 Jumping Jax

25 Sandbag Shoulders

50 Squats

25 Clean & Press Burpees

50 Jump rope

25 Field goals

50 Thrusters

25 Burpees

Here's a trio that are still all smiles even after a gruesome W.O.D. and a 500m row for a finisher.

Margaret's Transformation Pic's & W.O.D. April 29, 2009

Ok, so I fooled the Bootcampers in Arnprior last night....they were ready for "Crazy not Lazy" and I shot "Painstorm" at them. What a great surprise!
Well, today there will be no secrets.

I promise.

But, before I get to the W.O.D. I wanted to post up a couple of pic's.

Below is our Renfrew Transformation Challenge Winner, Margaret Wilson.

Margaret made some signifcant losses, but also make some awesome strength gains as well. She is still working hard, so her results just keep on coming.

Margaret Before

Margaret After 8 weeks

Keep going strong Margaret!

Now for the W.O.D. .....

Warm up: Jump ropes x 1 min, Star Jumps x 1 min, Burpees x 1 min

"Katie"

10 Rounds for Time

10 Thrusters

10 Dead lift High Pulls

10 Dips

Look! The Flannel Pants are back!!!

W.O.D. March 23rd, 2009

Just letting everyone know that this is the last week of the

Transformation Challenge.

Make sure that you get in as many classes as you can, as next week is a week of rest before the April camp starts. Work hard everyone!

Warm up: 50-10-50 for time

W.O.D.

"Push, Squat, Push"

4 Rounds for Time

20 DB swings

40 Push Press

60 Squats

40 Lunges

20 Push ups

W.O.D. March 16th, 2009

Well, I want to thank Kerri for the WOD on Saturday.

For all of those who missed Saturday's class, you missed a great class.

It was Marie's Bon voyage class, but we all know she is going to be following the blog, and bustin' out some Bootcamp WOD's on the beach....

Warm up: Squats x 15 + Push ups x 15 x 3 rounds

W.O.D.

"Lisa P."

Reps for Max Points

Jump Rope

Burpees

Sit ups

DB Swings

Turkish Get ups

DB Snatch

In each 2 min block, each camper mush get as many reps as possible with the given exercise.

If you so choose, you may add a 500m row for 100 additional points.

Saturday's class - Awesome work girls!

W.O.D. March 11th, 2009

Warm up: 10 Squats + 10 Jump squats x 3 rounds

W.O.D.

"Fuchsia"

4 Rounds

100 Jump ropes

20 Lunges

15 One arm Push Press

20 Push ups

15 Burpees

Lena's super squats. Very nice.

W.O.D. March 5th, 2009

Warm up: Tabata Jump rope & 250m row

W.O.D.

"Doo-a-Ditty"

5 Rounds

30 Wall Balls

30 Stage Jumps

A Lisa sandwich...

W.O.D. March 4th, 2009

Warm up: Box Jumps, Ball Slams & Jump rope

W.O.D.

"Liz"

10 Rounds of...

Burpees x 10

Sit ups x 10

Thrusters x 10

For Time.

Beautiful Wall-ballin' Julie.

"The door of opportunity won't open unless you do some pushing." Anonymous

W.O.D. February 2nd, 2009

Hey everyone.
Sorry I haven't been in action since last week....I heard that our fill-in instructor did a great job keeping you all going through the "tabata somethin else" W.O.D.
Let's keep on rolling with this!

Warm up: 10 Push ups & 10 squats x 3 rounds

W.O.D.

40 Thrusters

200 Jump rope

30 DB Snatch(15/arm)

200 Jump rope

20 Push Press

200 Jump rope

10 Burpees

Finish with weighted Ab curcuit

“We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.-Jesse Owens

W.O.D. January 28th, 2009

Warm up: 100 jump ropes, 30 sit ups, 100 jump ropes

"Cindy"
Complete as many rounds as you of:

5 Burpees
10 Push-ups
15 Squats

Finisher: 500m row & practice your Dub's

This now in! Renfrew Ultimate Fitness will be hosting two new Bootcamp class times. Starting the next camp, Feb 2nd, we will be running a Wednesday @ 6pm, and a Saturday @ noon. This will give you no excuses to get all of your classes in.

See you next week!

"The Buddy System"

Since todays camps are "bring a friend" camps, we will be working in teams of 2. And you veteran campers will get a chance to help your friend out and get an awesome work out at the same time.

AMRAP

(1 minute stations, 45 second rests)

Push-ups

Squats

Clean and press

Turkish Get-ups

Medicine ball twists

Jump Rope

.

"IRELAND"

4 Rounds for Time

15 Thrusters

20 Push-ups

30 Kettle Bell Swings

Overhead Lunges X Down & Back (the long way)

40 Sprinter sit-ups

.

Here's a video that will have you practicing your DUBS all night long. Keep tryin' till you get it right!

WOD Thursday November 27th

Hey Kids, it's Paul here filling in for Sarah on today's post.
I just wanted to let you all know that I tackled "to the end" last night and pumped it out in 18:55. Now before you start making fun of me for that time, let me remind you that I do my burpees with a full push-up and now I'm gonna be expecting that you guys start working on doing them that way as well.

Let's kick things up a notch heading into the Christmas Party Season. (And stay tuned here for eating ideas and how to avoid packing on un-wanted pounds)

Stay Strong
Paulv

WOD

"SNOWPLOW"

75 Second Stations (1 minute rests between rounds, not stations)

Mule Kick combo

Deadlift

Dips

Jump rope (everyone must attempt at least 3 dubs)

Hit 'em where it hurts!

Wednesday, November 19th W.O.D. (Arnprior)

Compliments of Crossfithardcore

"Finesse"

Push ups - Med ball slams - Box Jumps

Round #1- 5 reps- 15 reps- 25 reps

Round #2- 25 reps- 15 reps- 5 reps

Round #3- 5 reps- 15 reps- 25 reps

Finisher 50-10-50 (Ropes-Burpees-Ropes)