W.O.D January 31/11

Warm-Up: 12 cossack squats, 200 Ropes

"PAIN TORNADO"

100 Lunges
90 Sit-Ups
80 Jumping Jax
70 Squats
60 Push-Ups
50 K.B Swings
40 D.B Dead Lifts
30 Push Press
20 Box Jumps
10 Burpees

January 20th Benchmark Results

Renfrew Benchmark Scores

Isabelle- 34 push-ups, 63 sit-ups, 27 Burpees, 25lb T-Get Ups, 43 Dubs,

2:18.4 Row

*

Patti- 16p, 36k, 56 sit-ups, 25 Burpees, 25lb T-Get Ups, 29 Dubs, 2:12.3 Row

*

Katie P- 24m, 54 sit-ups, 21 Burpees, 8lb T-Get Ups, 13 Dubs, 2:09.8 Row

*

Marg- 40 push-ups, 51 sit-ups, 29 Burpees, 30lb T-Get Ups, 48 Dubs,

2:16.4 Row

*

Kristy- 47k, 63 sit-ups, 25 Burpees, 30lb T-Get Ups, 26 Dubs, 2:01.5 Row

*

Melissa- 57 push-ups, 61 sit-ups, 39 Burpees, 25lb T-Get Ups, 100 Dubs,

2:02.5 Row

*

Cristal- 23p, 25k, 75 sit-ups, 37 Burpees, 45lb T-Get Ups, 125 Dubs, 1:50.0 Row

W.O.D January 21, 2011

Warm-Up: 10 Lying Leg Raises, 1 minute Front Plank, 10 Lying Leg Raises

"Lot's To Do!"

15 Body Rows
20 Box Jumps
15 Field Goals
250 Ropes

20 Front Plate Squats
15 Renegade Rows
20 Russian Twists
250 Ropes
AB Circuit (10/direction)

Then... Cardio Twist... for 3 Rounds:

45 sec. Burpees
15 sec. REST
30 sec. Star Jumps
15 sec. REST
45 sec. Band Pull A-Parts
15 sec. REST
30 sec. K.B (or D.B) Swings

BENCHMARK!!!!

Come test your skills peeps!

See how much you've improved your performance in the last 4 weeks.

W.O.D Jan 20, 2011

Warm-Up:
Mountain Climbers x20, Band Pull-A-Parts x15, Ropes x100

ARE YOU READY FOR BENCH MARK DAY???

WOD Jan 19/2011

W-Up: 50-10-50 (Ropes-push ups- Ropes)

"Abdominus"

Med Ball Twist x 50
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

AB Circuit
10 Rotating Planks

W.O.D Jan 18, 2011

Warm-Up: 5 Rounds TABATA Thrusters (20 sec. on and 10 sec. off)

"DOUBLE UP"
Start with 5 reps. for each exercise on the first round, and work your way up to a high rep!
Time Limit: 30 minutes.
5, 10, 15, 20, 25, 30, 35, 40, 45, 50 etc.

5 Wall Balls
5 Plate Rows
5 Dubs
5 Med. Ball Crunch+Toss
5 Lunges (with weights!)