WOD Jan 10th, 2012

Upon arrival: 2 min bottom squat position

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Work up to T-get ups x 3/arm

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5 Rounds for time

10 Burpee box jumps
15 BB push press
20 KB Swings
30 Dubs

Don't worry about the back flip guys....


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WOD Jan 9th 2012

W-Up: Super Frog X 1min per side, Loaded Foam rolling for upper back X 2 mins (use med balls, KB's, yellow plates, whatever you can hold on your chest)

Squat- work up to 3,3,3,3 @ 85-90%


Then: "Kelly" (Rowed)

5 rounds for time

400m row
30 Box Jumps
30 Wall Balls

WOD Friday Jan 6th 2012

W-UP: Foam Roll upper back X 2 mins, Stretch wrists/fingers/forearms on the wall X 2mins
(Stretch your arms with the intention of making some change. Get ready for heavy cleans)

Bench Press- work up to 4,4,4,4 (75-80%)

Then:

Every min, on the min, for 15 mins:

Barbell cleans (125/85) X2
KB Swings X5
Dubs for the remainder of each minute.

Score is the total dubs completed.

WOD Jan 5/12

W-up: Lying wall squats X 2mins, Super couch X 1min/side


Deadlift- work up to 2,2,2,2 (90-95%)

Then:

21-15-9 For time

Wall Balls

Burpees

KB Swings

WOD Jan 4/12

W/up: Roll out armpits 1 min/side, shoulder band chest stretch x 1 min/side
If your legs are sore from Monday, roll those suckers out!

CHINS 6 x 4 reps

*Challenge* Who can get one or more without a band???

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For Time

1000m Row
50 push ups
50 sit ups
50 mt. climbers
50 db snatches

WOD Jan 3/2012

W-Up: Band Shoulder traction X 1 min per side, T-spine extensions X 1min


Push Press - 4X10 reps
superset with
Band Pull aparts

Then:

5 rounds for time

10 Med ball Shrug Drops
5 barbel front squats
10 Med ball push jerks

WOD Jan 2/2012

2012! BOOM! whether you`re just starting or have been killing it for a long time, please use all the usual motivations of turning over another year. 12 months will feel like they`ve flown by unless you do some really awesome things in 2012.
I know that a lot of you can look back on 2011 and be proud of what you`ve done, so lets kick it up a notch and continue to be awesome everyday.

W-UP: Frog Stretch X 2 mins, Super Couch X 1 min per leg

Squat- 8,6,4,4,4 (Working sets at 4 reps should be 75-80% of 1RM)

Then: AMRAP 15 mins

20 Box Jumps
20 Lunges
15 Back Ext
15 Dubs

Finished: Foam roll or lax ball glutes X 2 mins per side



One of the very noteable things that you did as a UF bootcamper was raise a bucketload of money for the RVH digital mammography fund. Our burpees for boobies event went off like a rocket and in Renfrew over $1700 dollars was raised!

I think everyone should give themselves a huge pat on the back for pulling together some pledges for a notable cause and then coming in and absolutely destroying the WOD!

The Rescindx prize for the top fundraiser went to Isabelle Fraser, who raised $442 dollars!
Isabelle also donated a massage gift cert that was awarded to Marg Wilson who was the runner up fundraiser with $430 and was also runner up with the fastest time on the 150 burpee WOD with a time of 13:47.
The Neogenixx prize pack was awarded to Shona Gray (Betty Swols) for the fastest time on the 150 Burpees. Betty drilled it in 12:03!

Betty Swols 12:03 !

Isabelle $442 raised!