W.O.D October 6th 2009

W/U: 5 push-ups, 10 squats

10 push-ups, 15 squats

25 sit-up

"PROGRESSIVE"

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10 Thrusters

10 DB SWINGS

100 ropes

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15 Thrusters

15 DB Swings

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200 ropes

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20 Thrusters

20 DB swings

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300 ropes

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This WOD is NOT amrap, it is just for 1 round, BUT.....

Appropriate weights must be chosen so that it takes at least 25-30 minutes to perform this WOD.

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We will help you out choosing a good weight.

If anyone finishes faster than 25 mins, they will start over with heavier weights until the time is up.

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Push yourselves!

October 5th, 2009

Welcome back gang! We hope everyone had a good week of rest because it's time to go hard again! Couple notes from the workout this morning: the best time was 21:50 (row and warm up not included), and we also had 2 PR's on the rowing machine. WHO ELSE IS GOING TO STEP-UP TO THE PLATE TODAY?

Warm-up: 10 Burpees, 20 Squats, 10 Burpees, 20 Squats, 10 Burpees

"3 for 3" (for time)

30 Push-ups

30 Box jumps

30 DB rows

30 Lunges

30 Sit-ups

Finisher: Row 250 m

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A new piece of equipment has been added to the Arnprior gym, any guesses? (hint: if you like the rower you will love this). Have a good week!

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NOTICE: By request, we are adding a FRIDAY MORNING (9 a.m.) bootcamp, in Arnprior only.

It will be a test run for the month of October, and if attendance is good, it will go on the regular schedule.

W.O.D. Sept. 24th, 2009

REMINDER: THERE WILL BE NO BOOTCAMP NEXT WEEK. REST AND RECOVER AND BE READY TO GO FOR OCT. 5TH!!

Warm up: 50 Med ball twists, 20 Stage Jumps, 20 Squats, 50 Medicine ball twists

"Caya Masa"

Burpees x 1 min

5 Turkish get ups per arm

Jump rope x 1 min

5Turkish get ups per arm

Push ups x 1 min

5Turkish Get ups per arm

V-ups x 1min

5 Turkish get ups per arm

Lateral raises x 1min

5Turkish get ups per arm

W.O.D. Sept 23, 2009

Warm-Up: Plank x 1 min, Jumping Jacks x 1 min, Skip x 1 min

"Samsquanch"

3 Rounds for time

Push-Ups x 15

3 Way Shoulder x 15

Weighted Squat x 10

Jump Rope x 100

Shoulder Press x 15

KB/DB Swing x 15

Weighted Squat x 10

Jump Rope x 100

W.O.D. Sept 22, 2009

Warm-Up: 10 Burpees, 50 Ropes, 10 Burpees, 50 Jumping Jacks

"3 for 3"

3 Rounds for Time

30 Push Press

30 Box Jumps

30 DB Rows

30 Lunges

W.O.D. Sept 21st, 2009

Warm up: 50-10-50-10-50 Jump rope/burpees

"Barbara Ann"

4 Rounds each for time

20 DB Snatches

30 Push ups

40 Sit ups

50 Squats

W.O.D. Sept 19th, 2009

Warm up: 400 Jump ropes...for time

24-16-8
reps of

Lunges
V sits
Burpees
Front Raises

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The elusive Sherri Howarth Ladies and Gentlemen! She finally showed up to accept her gift for being Arnprior's Transformation Challenge Winner for June/July. Glad to have you back Sherri!

Here are some pics of last night's M.E. W.O.D. Good times!