Remember Renfrew crew, class time is at 9:30am tomorrow morning!

MWOD:  Make sure to do this, it will help your WOD!
Roll upper back and lats, Frog x 2 mins, Low band shoulder/lat stretch x 1 min/side, Stretch wrists & forearms x 1min, Bottom squat x 1 min

Front Squats 5 x 5 reps-work up to heavy set
ss
15 Pull Aparts
....

Tabata Mash up-
20 sec on/10 off alternating between each couple:

6 Rounds of each
Row
BB Push press

Rest 2 mins

6 Rounds of each
Box Jumps
Back Extensions

MWOD: Couch stretch x1min/side,  Band shoulder traction x 1min/side,  Band internal rotation stretch for shoulders x1min/side
------------------------------------------------------------------
Lift: Deadlifts 65% x 5,  75% x 5,  85% x 5+

WOD: Abdominus

Russian twist x 40
Lying leg raise x 30
Jumping Jacks x 50
Situps x 50
Ab wheel x 15
V-ups x 20
Burpees x 10

* Sat Sept. 22nd Class is at 9:30am

I had a request for an old WOD, so I pulled this one out of the Oct 2010 archives.  Hope you like it!

 

Mwod:  Roll legs and upper back, Band hamstring from rack x 2 mins/side, Lacrosse ball to glutes, chest ,and shoulders.

 

"Judy"

 

50 Thrusters

2 mins Dubs

40 Wall Ball Sit ups

2 mins KB Swings

30 Pull Aparts

2 mins of Turkish Get ups

20 1 arm Push Press (10 per)

2 mins Dubs

****

Bring a sweater for some prowler time tonight!

WOD Sept 18/2012

MWOD:  Roll Quads 2mins/side (put some effort and focus into this),  Roll Lats 1min/side, Bottom squat X2 mins

SKILL:  Arnprior- Med ball squat cleans , Renfrew- HSPU  5 mins skills developement

Lift:  Squat- 3 @70%, 3 @80%, 3 or more @90%

WOD:  (Courtesy of Crossfit O-town)

7 min AMRAP
7 Body Rows  (prior sub barbell rows)
7 Wall Balls

2 min rest

5 min AMRAP
5 DB Snatch RH (30+/40+)
5 DB Snatch LH

2 min rest

6 min AMRAP
6 Front Squat (45/65)
6 Burpees

W-Up: Roll Upper Back X 1min, Shoulder Capsule Stretch (Lying on your side on the floor) X1 min per side, Super Couch X1 min per side


WOD: "LYNNE LITE"

5 Rounds for max reps of:

-0.5 Bodyweight Bench Press (Half your bodyweight on the bar, 0.75 BW for Men)

-Body Rows/Chins
.....

Keep track of reps on each round of each exercise.

....

Finished?  Tire flip race

Mwod:  Super couch (back foot on bench, band from rack) x 2mins/side, Lacrosse ball chest and upper back,  Lacrosse ball glutes x 1 min/side

Skill:  Deadlift-focus on starting position

5 Rounds for time

12 Deadlifts-185/115
6 TGU's- 3/arm
3  Burpees

Finished?  100 Pull aparts

MWOD: Lacrosse ball pecs on post x 2 min/side
Outside hip on bench x 1 min/side
Calf stretch x 1 min/side
---------------------------------------------------------
Skill: Wall balls (let's get it right)

WOD: 500m row
50 wall balls
400m row
40 wall balls
300m row
30 wall balls
200m row
20 wall balls
100m row
10 wall balls


Bootcamper of the Month is Judy! Congrats! Her constantly positive attitude and eagerness to try anything has helped her make massive improvements and recently pulled a 115lb DL at 105lbs bodyweight.  Not to mention that Judy is 61 years young!

 

Wall Ball Tutorial below...