W.O.D. July 22, 2009

ATTENTION ALL ARNPRIOR BOOTCAMPERS!!!
CLASS WILL BE HELD AT 5:30 ON THURSDAY, JULY 23RD!!!

warm up: Squats x 10, 3 Way Shoulder x 10, DB Row x 10, X2

W.O.D.

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50 DB Snatches (25/arm)

10 Lunges/leg

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40 Situps

10 Lunges/leg

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30 Box Jumps

10 Lunges/leg

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20 Pushups

10 Lunges/leg

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10 Burpees

10 Lunges/leg

W.O.D. July 21, 2009

warm up: 1 min Plank, 10 Pushups, 10 Situps X2

40 second Stations, 20 seconds of Jumping Jax, 1 minute Rest

W.O.D.

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1. Squats

2. Pushups

3. DB Swings

4. Landmines

5. Push Press

6. Burpees

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250m Row

W.O.D. July 20, 2009

REMINDER TO ALL RENFREW BOOTCAMPERS:
CLASSES ON MONDAY & WEDNESDAYS ARE NOW @ 5PM!!!

Warm up: 50 Ropes, 10 Burpees, 50 Ropes, 3 Way Shoulders

W.O.D.

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20 DB Rows

30 Pushups

40 Situps

50 DB Swings

100 Jump Rope

50 DB Swings

40 Situps

30 Pushups

20 DB Rows

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250m Rower

Mark jumping onto 6 mats, a green box, and a reebox set as high as it can go....

W.O.D. July 18, 2009

warm up: 50 Ropes - 10 Burpees - 50 Ropes

W.O.D.

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25 Pushups

15 Wall Balls

5 Dead Lifts

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25 Situps

15 Box Jumps

5 Dead Lifts

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25 Squats

15 DB Swings

5 Dead Lifts

July 17th, 2009

Well, last night was a doozy! We decided in Arnprior to name that W.O.D. after the bootcampers had completed 3 rounds...name courtesy of Erika and Mark.

Also, I just wanted to post up the new Renfrew Bootcamp schedule as things have changed a little.

Mondays & Wednesdays

5pm

Tuesdays & Thursdays

12 noon

6pm

Saturdays

10:30am

Check in again tomorrow morning, and Kerri will have the morning WOD up for Saturday. Have a great weekend!

W.O.D. July 16, 2009

warm up: 30 Jax, 10 Pushups, 10 Situps X 2

90 Second Stations, 45 seconds per exercise, 45 sec rest between

W.O.D.

"Are you Nuckin' Futs?!!"

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Situps/Pushups

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Squats/Box Jumps

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Push Press/Burpees

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Wall Balls/Ball Twists

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Jumping Jax/DB Swings

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250m Row

W.O.D. July 15th, 2009

Warm up: 10 Burpees, 1 min Plank, Lunges down and back x 2

"Jump the Cheeseburger"

AMRAP in 4 mins of each set

Jump rope x 50 + Push ups x 20

Jump rope x 50 + Sit ups x 20

Jump rope x 50 + Thrusters x 20

Jump rope x 50 + DB Snatches x 20

Jump rope x 50 + Squats x 20

10 Burpees, 1 min Plank, Lunges down & back x 2