W.O.D. August 26th, 2009

Warm up: Push ups x 10, Squats x 20, Jump Squats x 10, Squats x 20, Burpees x 10

"Dubious"

(Care if Crossfit Hardcore-with some modification)

4 Rounds for time

25 Dubs

10 Push Press Left Arm

15 DB Snatch Left Arm

10 Dips

10 Push Press Right Arm

15 DB Snatch Right Arm

25 Dubs

W.O.D. Aug 25, 2009

warm up: Plank x 1 min, 50 Ropes x2

W.O.D.

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"Pain Tornado"

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100 Lunges

90 Situps

80 Jax

70 Squats

60 Pushups

50 DB Swings

40 DB Dead Lift

30 Push Press

20 Box Jumps

10 Burpees

.

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Have fun!

Renfrew Has a Winner!

The numbers have been crunched and the pics evaluated.

The Renfrew side of the Transformation Challenge for JUNE/JULY had finally crowned it's BIGGEST LOSER!

Congrats Marie Connaughan!

Marie Lost a total of 2"

And will be enjoying her SWEET prize pack.

The Hard work is paying off big time!

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WE WILL BE ANNOUNCING THE ARNPRIOR WINNER VERY SOON, STAY TUNED.

W.O.D. Aug. 20, 2009

warm up: Pushups x 10, Stage Jumps x 10, Ball Twists x 50

W.O.D.

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"Kosmo"

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Jump Rope x 300

Squats x 30

.

Jump Rope x 250

Situps x 25

.

Jump Rope x 200

Pushups x 20

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Jumpe Rope x 150

Push Press x 15

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Jump Rope x 100

Lunges x 10/leg

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Jump Rope x 50

Burpees x 5

W.O.D. Aug 19th 2009

W-up: 100 jump ropes-25 Lying leg raises-100 jump ropes

"5 Rounds"

10 DB Pwr Snatch

10 Burpees

10 Push Press

10 Box Jumps

10 Sit-ups

W.O.D. Aug. 18, 2009

warm up: Pushups x 20, Situps x 15, Burpees x 10

W.O.D.

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"Boom Box"

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Squats x 15

VSits x 20

Thrusters x 15

Vsits x 20

Wall Balls x 15

VSits x 20

Clean and Press x 15

VSits x 20

W.O.D. Aug 15th 2009

Warm Up: Sand Bag Relay - lunges down with sandbag on right shoulder, lunges back with sandbag on left shoulder then 5 clean press.

W.O.D.

"Fury Whip"

40 DB Snatches (20/arm)
20 Box Jumps
100 Jump Ropes

40 Push Press (20/arm)
20 Burpees
150 Jump Ropes

40 Sit Ups
20 Ball Slams
200 Jump Ropes

40 Squats
20 Get Ups (10/arm)
250 Jump Ropes

40 Jumping Jax
20 Push Ups
300 Jump Ropes


Enjoy the rest of this AWESOME weekend!