W.O.D. January 12th, 2010

Good workout last night guys! Let's keep it going for the rest of the week.

Warm-up: Wipers x 20, Med Ball Twist x 50, Field Goals x 20

"LIZ KNOCKOFF"

10 Rounds for Time

Burpees x 10

Sit-ups x 10

Ropes x 100

W.O.D. January 11th, 2010

Warm-up: Squats x 20, Slams x 10, Ropes x 100, X 2

"FORCE"

(Crossfit Hardcore)

10 Rounds for Time

Deadlifts x 5

Swings x 5

Lunges x 20 (bodyweight)

Dips x 5

Horizontal Pull-ups x 5

Lunges x 20 (bodyweight)

DB/BB Push Press x 5

W.O.D. January 9th, 2010

Warm-up: Inch worm race (3 trips with 5 push-ups at the end of each trip)

"TABATA Something Else"

8 rounds of each exercise

20 seconds on, 10 seconds off

Squats

Stage Jumps

Push-ups

Slams

Burpees

Ropes

W.O.D. January 7th, 2010

Warm-up: 10 Push-ups, 10 Squats, 10 Dubs x 2

WOD

AMRAP in 25 mins

Deadlifts x 10

1 Arm DB Snatch x 10/ arm

200 Ropes

Squat x 10

Reverse Lunge x 10/leg

Jax x 50

Floor Press x 10

KB/DB Swings x 10

Burpees x 10

W.O.D. January 6th, 2010

***REMINDER: There will be no 12pm bootcamp in Renfrew on Thursday the 7th of this week.

Warm-up: Tabata Jax x 5 rounds

"Pain Storm"

(courtesy of Crossfit Hardcore)

100 Squats

90 Dubs or 200 Ropes

80 Push-ups

70 Sit-ups

60 DB Rows (30 each)

50 Thrusters

40 Lunges (20 each)

30 Box Jumps

20 DB Deadlifts

10 Renegade Rows (5 each)

W.O.D. January 5th, 2010

Warm-up: 100 ropes, 10 med ball slams, 100 ropes, 20 box jumps

"ABDOMINUS"

AMRAP 30 mins

Med Ball Throws x 10

Wall Balls x 20

Sit-ups x 50

Lying Leg Raise x 20

10 Burpees

Med Ball Twist x 50

Field Goals x 20

10 Burpees

Abs Circuit

10 Rotating Planks

W.O.D. January 4th, 2010

Warm-up: 10 Push-ups, 20 Squats, 30 Sit-ups, X 2

"CROC" (courtesy of crossfit hardcore)

5 Rounds

10 Push-ups

10 DB/KB swings

10 Turkish Get ups (5 each hand)

10 Wipers (5 each side)

Finisher: Row 250