W.O.D. Aug 13, 2009

warm up: Plank x 1 min, Situps x 1 min, Plank x 1 min

W.O.D.

.

Lunges x 10

Push Press x 10

.

Reverse Lunges x 10

DB Row x 10

.

Lunges x 10

Squats x 10

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Reverse Lunges x 10

Burpees x 10

W.O.D. Aug 11, 2009

warm up: 50 Ropes, 10 Burpees, 10 Pushups, 50 Ropes

W.O.D.

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25 Squats

25 DB Row

25 Jump Squats

250m Rower

.

25 Lunges

25 Pushups

25 Split Lunges

250m Rower

W.O.D. August 10th, 2009

Warm up: 50 - 10 - 50 - 10 - 50

.

WOD

"Squat, Push, Squat, etc"

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20 KB Swings

40 Push Press

60 Squats

40 Lunges

20 Push ups

.

W.O.D. Aug 8, 2009

warm up: 30 Jax, 20 Squats, 10 Burpees

W.O.D.

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DB Clean and Press x 20

Pushups x 40

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Push Press x 20

Situps x 40

.

DB Swings x 20

Wall Balls x 40

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Jump Rope x 200

.

.

AMRAP

W.O.D. Aug 6. 2009

Arnprior Bootcampers: Class starts at 5:30 today!

warm up: Plank x 1 min, Pushups x 10, Jax x 30, X 2

W.O.D.

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Squats x 20

Burpee Press x 10

Jump Rope x 50

.

DB Snatches x 20/arm

Burpee Press x 10

Jump Rope x 50

.

Situps x 20/arm

Burpee Press x 10

Jump Rope x 50

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Lunges x 20/leg

Burpee Press x 10

Jump Rope x 50

.

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3 Rounds!

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Rower!

W.O.D. August 5th, 2009

Warm up: Jumping Jax x 25, Star Jumps x 25, Burpees x 25

WOD

.

45 Sec Stations of:

..

Dead lifts

Russian Twists

Barbell Clean & Press

Barbell Squats

DB Rows

...

W.O.D. Aug 4, 2009

What a week last week! With Paul away competing, and Kerri away on some vacay time, I had a busy few days...but, to finish off my week I witnessed the excitement of Bootcamp Games! With excellent effort from both the Renfrew and Arnprior teams, Renfrew came out victorious.
For our indoor W.O.D. I had each team complete 400 Squats, 300 Sit ups, 200 Burpees and 100 Turkish get ups. For TIME.
Whew!
And get this, it was a tie for time at 13 mins and 27 seconds.
Both teams finished on the dot.
After that we headed outside for the Prowler and Sled Relay Race. This was new to our Renfrew Bootcampers as they had never met the Prowler before...but apparently they had no problem with the beast because they had the winning time of 11mins and 16 seconds!! Arnprior finished closed behind for a 11 min 82 second time.
Great work Bootcampers, looking forward to doing this again....
Oh and I hate to be a pain in the a$$, but ....
ARNPRIOR BOOTCAMPS ON THURSDAYS WILL BE AT 5:30 FOR THE NEXT 6 WEEKS. (UNTIL SEPTEMBER THE 10TH).

Warm up: 10 Burpees, 20 Jax, 30 Pushups X 2

W.O.D.

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"Tango"

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Wall Balls x 20

3 Way Shoulder x 10

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Box Jumps x 20

3 Way Shoulder x 10

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Situps x 20

3 Way Shoulder x 10

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Burpees x 20

3 Way Shoulder x 10

.

.

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3 Rounds!