W.O.D. Jan 30th 2010

Warm-up: 8 squat Jumps, 8 T-get-ups per arm, Jump Rope 1 min

"TO THE END"

25 Burpees

50 Push-ups

75 Squats

100 Sit-ups

75 Squats

50 Push-ups

25 Burpess

FOR TIME!

Just a reminder to all: we are always striving to do this work-out faster than the previous month, BUT, we must also strive to do it BETTER (quality of execution) than the previous month. 

Get your chest to the floor on the push-ups and SQUAT DEEP!

If the quality of your work is better, the quality of your results will also be better.

KICK ASS!

W.O.D. Jan 28th 2010

Warm-up: Overhead walking lunges, 15 Slams

"The Break" (Crossfit Hardcore)

AMRAP 25 Minutes

25 Burpees/ 50 Dubs (switch each round)

20 DB Snatch (10/arm)

20 Box Jumps

20 Stability Ball Leg curl

W.O.D. Jan 27th 2010

W/U: T-Get-ups X max reps in 2 mins

"52 Pick-up El-Diablo"

Spades = Push-ups

Clubs = Squats

Hearts = Jumping Jax

Diamonds = Sit-ups

ACES ARE WILD = 10 Burpees

Kings = 15 reps

Queens = 12 reps

Jacks = 11 reps

NO ROWERS TODAY!

W.O.D. January 26th, 2010

Warm-up: Inch Worm with kick

7 Rounds (Crossfit Hardcore)

200 M Row

10 Renegade Rows (5/arm)

15 Slams

25 Push-ups

50 Jax on Rounds 2, 4, 6

100 Ropes on Rounds 3, 5, 7

W.O.D January 25th, 2010

Warm up:  Ropes & Burpee intervals

"Dime a Dozen"

4 Rounds

.

12 Clean & Press Burpees

24 Pull Aparts

36 Squats

48 Sit ups

60 Jax

*Everyone must complete at least two 60 Calorie Rows instead of Jax

Oh yeah, and the vest is coming out tonight!  TEE HEE! 

W.O.D. January 23nd, 2010

Warm up:  Tabata squats & Jumping Jax

"Judy"

50 Thrusters

2 min Jump rope

40 Sit ups

1 min KB Swings

30 Push ups

1 min Burpees

20 Push Press

2 mins Jump Rope

10 Turkish Get ups/arm

.

Mel (centre) was our voted in by her other fellow Bootcampers for the title of Renfrew Bootcamper of the Month for December. 

Good Work Mel!!

W.O.D. January 21st, 2010

Warm-up: Burpees x 10, Leg Swings x 10 each way X 2

Stations X 1 min

Squats

Smashes - NEW EXERCISE!

T-bar/ BB Row

AB Rollout

Deadlift

Wipers (no ball)