June 29th, 2009

Hello All,



Just a reminder that we are taking a BREAK this week from some WOD's. This doesn't mean that you can't get outside and enjoy some fantastic weather doing fun outdoor stuff!

Have a great week off, and we will see you all again next Monday, July 6th.

Have a great Canada Day!!!

W.O.D. June 27, 2009

warm up: Plank x 1 min, 50 Ropes, 10 Pushups, 15 Squats X 2

W.O.D.

"25-WhAt!?!?"

.

Thrusters

D.B. Snatches/arm

Swings

Wall Balls

Pushups

Situps

.

AMRAP

W.O.D. June 25, 2009

Arnprior Bootcamp will be starting at 5:30 today!

warm up: Plank x 1 min, Pushups x 1 min, Burpees x 1 min X 2

Between Left reps: Squats x 15
Between Right reps: Situps x 15

W.O.D.
.
" Left Side / Right Side "
.
.
1 arm D.B. Push Press x 15
.
1 arm D.B. Snatch x 15
.
Turkish Getup x 15
.
1 arm D.B. Row x 15
.
3 Rounds for Time
.
250m Rower

"TABATA SOMETHIN' ELSE"

W-Up: Front Planks X 1 min, Stage Planks X 1 min, Side Planks 30 sec/each side,

WOD

20 secs "ON"

10 secs "Rest"

8 Rounds per movement

SQUATS

SIT-UPS

BOX JUMPS

1 ARM PUSH PRESS

BURPEES

DB SIDE RAISES

W.O.D. June 23, 2009

Finally, a post thats on time...
IMPORTANT NOTICE FOR ARNPRIOR BOOTCAMPERS: CLASS WILL BE HELD AT 5:30PM ON THIS THURSDAY, JUNE 25TH!!!!

warm up: 50 ropes, 10 Burpees, 50 Ropes, 10 DB Snatches/arm, 10 DB Row/arm X 2

W.O.D.

"Lunge Buffet"

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Weighted Lunges down

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15 Pushups

.

15 DB Clean and Press

.

Weighted Lunges back

.

15 DB Swings

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15 Push Press

.

.

AMRAP

Finisher: Prowler sprints

Hard-working Renfrew crew after a great WOD.

Another late post....This one was not exactly my fault as I was kept on the phone for 30 mins!!! with a telemarketer...Who gives these people the right to use up my precious time? Seriously. I have blog posts to make.

Warm up: Sit ups x 20 + Push ups x 10 + Squats x 20 x 3 rounds

"Points Game"

AMRAP in 25 mins

2 Points: 500m row

25 Burpees

Sandbag Clean & Press x 10

DB Snatches x 10/ arm (over 20lbs)
Turkish Get ups x 10/arm
50 DUB'S

1 Point: 250m row
15 Burpees
Sandbag Clean & Press x 6
DB Snatches x 10/arm (less than 20lbs)
Turkish Get ups x 6/arm
15 DUB'S

Bonus Points: 5 points for fastest row, 5 points for heaviest weight lifted, 5 points for the most rounds completed

“The journey of a thousand miles begins with a single step.”
-Lao Tzu

W.O.D. June 20th, 2009

Sorry about the late post....

Warm up: Tabata squats x 5 rounds

W.O.D.

"Saturday's Alright"

3 rounds

Ab roller/Knees to Elbows x 20

20 Med ball twists
*

Horizontal Pull ups x 10

20 Med ball twists

*

K.B. Swings x 20

20 Med ball twists

*

Step ups x 10/leg

20 Med ball twists

*

Dead lifts x 10

20 Med ball twists