Ultimate Fat Loss Bootcamp

2012-01-31T08:19:00.000-08:00

W-UP: BOTTOM SQUAT X2MINS, ROLL GLUTES X1MIN/SIDE, HIP CAPSULE STRETCH X1MIN/SIDE

SKILL: CLEAN PROGRESSION W/MEDBALL, CLEAN PROGRESSION W/ STICK

LIFT: CLEAN AND PRESS
5,3,2,2,2

THEN:

30-20-10 FOR TIME

OVERHEAD SQUAT
BODY ROWS
BOX JUMPS

WOD Jan 30th 2012

2012-01-30T10:48:00.000-08:00

W/up upon arrival:
Band Hamstring stretch x 1 min/side,
Super frog (with plate) x 1 min/side,
roll upper back
.

For Time
DL's x 8-------------10 Push ups
DL's x 8-------------15 DB Thrusters
DL's x 8-------------20 Wall Ball Sit ups
DL's x 8-------------25 KB Swings
DL's x 8-------------30 Rope Slams

Finished? Team row for set time. Accumulated Cal's.

.

WOD Jan 28/12

2012-01-27T13:32:00.000-08:00

Upon Arrival: Band shoulder stretching, roll upper back, couch x 1 min/side

CHINS 5 x 6 reps s.s BAND DIPS 5 x 6 reps

.....................................................................................................
3 rounds for time

20 TGU's
30 RDL's
40 Russian Twists
50 OH Squats (stick/body bar)

2012-01-26T10:49:00.000-08:00

W-UP: TABATA JAX X 4 ROUNDS

BENCHMARK

clean & press dubs pushups burpees situps 500m row

WOD Jan 25/12

2012-01-25T11:43:00.000-08:00

W/up: Roll armpits and upper back, rack band hip stretch x 1 min per side

BENCH 4 x 5 reps

AMRAP "Lunge buffet"

Lunges down
20 Mt climbers
10 V ups
Lunges back
DB snatch x5/arm
10 Star Jumps

WOD Jan 24, 2012

2012-01-24T11:08:00.000-08:00

W/up: 20 OH squats, 2 min frog stretch, 20 OH squats
(with broomstick, pvc or body bar)

SQUATS work up to 3 x8 reps @ 70%

...........................................

AMRAP IN 5 MINS
5 Burpees
10 Body rows/Plate Rows

Rest 1 min

AMRAP IN 5 MINS
10 Push ups
25 Dubs

WOD Jan 23rd 2011

2012-01-23T06:19:00.000-08:00

W-Up: Foam Roll Glutes X 1 min per side, Hip capsule stretch X 1 min per side, Stretch calves and ankles X1 min per side

Sumo Deadlift High Pull Skills Work
(PVC Pipe/body bars)

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

W.O.D Saturday January 21, 2012

2012-01-20T15:53:00.000-08:00

W/Up: Couch Stretch, Bottom Squat Position for 1 min, Band Dislocates, Band Pull Aparts, Foam Roll any sore spots for 2 min

100 - Lunges
90 - Sit-ups
80 - Squats
70 - Push-Ups
60 - V-Sits
250m Row
50 - Russian Twists
40 - RDL's
30 - Clean & Press
20 - Wall Balls
10 - Burpees
Finish with a 250m Row

2012-01-19T11:36:00.000-08:00

W-UP: STICK DISLOCATES X 20, HIP CAPSULE STRETCH X1MIN/SIDE

BARBELL THRUSTERS
4X6

FOR TIME

30-20-10

D.B LUNGES
D.B PUSH PRESS
WALL BALLS

WOD Jan 18/12

2012-01-18T11:41:00.000-08:00

W/up: Roll armpits and upper back, shoulder capsule stretch, hamstring stretch x 1 min/side

CHINS - Max reps in 20 mins

----------------------------------------------------------------------------------------------
WOD- For time

50-10-50 (50 dubs or 150 ropes-10 Burpees-50 dubs or 150 ropes)
Lunges x 15/leg
Wipers x15

50-10-50
Renegade Rows x12
V-Ups x12

50-10-50
Swiss ball roll ins x 10
Field Goals x10

2012-01-17T08:31:00.000-08:00

W-UP: PICK YOUR MOST MANGLED BITS AND FOAM ROLL FOR 2 MINS

SKILL- MED-BALL SQUAT-CLEAN PRACTICE

AMRAP-2O MINS

BARBELL CLEAN AND PRESS X6
150M ROW
PLATE ROWS X12

WOD Jan 16/12

2012-01-16T05:30:00.000-08:00

W-up: 1 min bottom squat, Frog Stretch X 1 min, Foam roll everything X 4 mins

Squat- work up to a max single

Bench- Work up to a max single

Deadlift - Work up to a max single

WOD Jan 14/12

2012-01-13T17:33:00.000-08:00

W-up: Band Hamstrings 1 min per side, roll upper back X 2mins

SATURDAY SIZZLER

21-15-9-15-21 (for time)

Push-ups

Sit-ups

500-300-150-300-500 m row (after each round)

ex: 21 p-ups, 21 sit-ups, 500m row
15 p-ups, 15 sit-ups, 300m row
9 p-ups, 9 sit-ups, 150m row

Blast or Dust!

2012-01-12T12:57:00.000-08:00

W-UP: SUPER COUCH X1 MIN/SIDE, BAND HAMS X1 MIN /SIDE, LACROSSE OR FOAM ROLL GLUTES X1 MIN/SIDE

DEADLIFTS
*WORK UP TO 4RM*
*PUSH YOURSELF*

THEN...

21-15-9

FOR TIME

CHINS
WALL BALLS

WOD Jan 10/12

2012-01-11T07:18:00.000-08:00

W-up: Foam roll armpits X 1min per side, Band shoulder traction X 1min/side.

Bench Press- 4X8 reps

Then: Tabata Something

Burpees

Squats

Sit-ups

Rower

WOD Jan 10th, 2012

2012-01-10T11:47:00.000-08:00

Upon arrival: 2 min bottom squat position

-------------------------------------------------------

Work up to T-get ups x 3/arm

-----------------------------------

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....

.

WOD Jan 9th 2012

2012-01-09T06:27:00.000-08:00

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

2012-01-06T05:44:00.000-08:00

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

2012-01-05T08:18:00.000-08:00

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

2012-01-04T10:47:00.000-08:00

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???

................................................................................................
For Time

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

WOD Jan 3/2012

2012-01-03T08:47:00.000-08:00

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

2012-01-02T05:40:00.000-08:00

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!

W.O.D December 22, 2011

2011-12-22T13:11:00.000-08:00

Warm-up: Super couch stretch x 1 min/leg
Stretch wrists and forearms x 1min/arm

Burpees for Boobies!!

150 Buprees for time!

WOD Dec 21/2011

2011-12-21T09:01:00.000-08:00

W-up: Foam roll Upper Back X 2mins, T-spine extensions on foam roller.

Lift: Bench 4X8

Then: 15 mins AMRAP

Barbell Cleans X8 (65/115)
250m Row

WOD Dec 20/2011

2011-12-20T08:07:00.000-08:00

W-Up: TO BE PERFORMED UPON ARRIVAL!
Band shoulder traction 1 min/side
Roll triceps on a barbell sleeve X 1 min/side

Skill: Med ball Squat Clean

Lift: Military Press 3X5 (work up to 3 heavy sets of 5)

WOD: 7 rounds for time

Chins X6

Push-ups X6

Burpees X6

Record your results! Either in your training log or in the comments section on here.

WOD Dec 19/11

2011-12-19T10:58:00.000-08:00

W-up: TO BE PERFORMED UPON ARRIVAL, IF YOU'RE LATE, YOU WILL MISS THIS PORTION OF THE WOD.
Frog Stretch X 1 min, Foam roll glutes X 1 min per side, bottom position squat X 1 min

Squat

Work up to 4 sets of 2 reps (approach 90-95%)
(all 4 work sets should be difficult relative to your ability, work your ass of for a bigger and better squat)

Then:

Crossfit benchmark WOD "Karen"
150 wall balls for time

-must be a FULL squat, and ball must hit the tape for the rep to count-

***POST TIMES AND SQUAT LOAD IN COMMENTS ***

W.O.D Saturday December 17th

2011-12-17T07:11:00.000-08:00

W-up: Front plank X 45 sec. 10 sit-ups, side plank 30 sec. 10 sit-ups, side plank X 30 sec. 10 sit-ups

"Saturday Morning"

50 BW squats
40 D.B Push press
30 Push-ups
20 v-sits
10 burpees
100 Jax
10 burpees
20 v-sits
30 push-ups
40 D.B Push press
50 weighted lunges

WOD Dec 15/2011

2011-12-15T08:20:00.000-08:00

ONLY 1 WEEK UNTIL BURPEES FOR BOOBIES! SHAKE DOWN THOSE LAST FEW PLEDGES SO WE CAN HAVE BETTER BREAST CANCER SCREENING IN RENFREW AND ARNPRIOR.

W-up: (perform upon arrival) Foam roll lats (arm pits) 1 min per side,
Wrists and finges (against the wall) 1 min per side.

Chins 5X5

superset with

BB/DB Front Squat 5X10

Then: 1 Min Stations (30 sec to move to next station)

Rower (meters)
Box Jumps (reps)
Battle Rope slams (reps)
GHR Sit-ups (reps)
Landmines (reps)
Wall Balls (reps)

WOD Dec 14/11

2011-12-14T09:08:00.000-08:00

W-up : (To be performed upon arrival) Couch stretch 1 min per side, Frog stretch X 2 mins

2 Rounds for Time

Clean and Press X 8 ------ Box Jump X 8

Clean and Press X 8 ------ T-get-ups X 16

Clean and Press X 8 ------ BW Squat X 32

Clean and Press X 8 ------ Med Ball twist X 64

Finished?

Battle Ropes

WOD Dec 13/11

2011-12-13T08:13:00.000-08:00

W-Up: Band Shoulder traction 1 min per side
(If you arrive early, and you all do, perform the board warm-up as soon as you arrive)

Bench Press

5X5

superset with band pull aparts X20 after each loaded set.

Then:

52 pick-up (for time)

Spades = DB Snatch

Clubs = Squats

Hearts = Push-ups

Diamonds = Sit-ups

Ace= 10 Burpees

King = 15 reps

Queen = 12 reps

Jack = 11 reps

WOD Dec 12/11

2011-12-12T13:26:00.000-08:00

W-up: Couch Stretch X 45 sec /side, Bottom Squat X 2mins

Squat

4X10

superset with

Front Planks X 45 sec

Then:

5 Rounds for time

5 handstand trips up the wall

10 Turkish get-ups

15 DB RDL

20 Dubs

WOD Dec 8th 2011

2011-12-08T08:21:00.000-08:00

BURPEES FOR BOOBIES IS FAST APPROACHING! ARNPRIOR PEEPS NEED TO GET THEMSELVES SOME PLEDGE SHEETS AND GET IN THE SWING OF THIS GOOD CAUSE.

EMAIL sarah@ultimatefitnessgyms.com AND REQUEST A PLEDGE SHEET. ALL FUNDS RAISED IN ARNPRIOR WILL BE GIVEN TO THE PARTNERS IN CARING FOUNDATION TOWARDS DIGITAL MAMMOGRAPHY EQUIPMENT AND IN RENFREW ALL FUNDS WILL BE PASSED ON TO THE COUGARS CONQUERING CANCER TOWARDS DIGITAL MAMOGRAPHY EQUIPMENT.

W-Up: T-get ups X 5/side, overhead squat practice

Deadlift
8,6,4,2,2

Then;

1 Wall ball
1 Push-up

2 Wall Balls
2 Push-up

3 Wall Balls
3 Push-ups

How many rounds can you get in 15 mins?

WOD Dec 7th 2011

2011-12-07T11:54:00.000-08:00

W-up: 3 way shoulder circuit X10/dir, Bottom squat X1 min

Chins
4X8

superset with Bench Dips X20

then:

4 rounds for time

400m row

15 DB snatch per arm

10 Burpees

BURPEES FOR BOOBIES THURS DEC 22nd 2011 at BOTH UF LOCATIONS

WOD Tues, Dec 5th

2011-12-06T13:32:00.000-08:00

Warm up: Toe drop drill & handstand practice

BENCH PRESS 5 X 8 REPS

-----------
AMRAP

20 Dubs
10 KB Swings
10 Push Jerks

Canadian Olympic Weightlifter, Christine Girard Clean & Jerk's 131kg (288lbs)!

WOD dec 5th 2011

2011-12-05T12:30:00.000-08:00

W-Up: Frog Stretch X 1 min, Bottom position squat X 1 min

Squats

8, 5, 3, 1, 1 (perform singles at 90-95%)

Then;

"TABATA Somethin Else"

8 Rounds: 20 Sec On, 10 Sec Off

Squats
DB Side raise

Sit-Ups

Star Jumps

D.B/K.B Swings

WOD Dec 1st 2011

2011-12-01T08:52:00.000-08:00

W-Up: 1 min bottom squat, 2 mins Dubs for reps or practice

CHINS
5X6

Then:

"Liz"10 Rounds
Push ups x 10
Sit ups x 10
Thrusters x 10

2011-11-30T12:26:00.000-08:00

Warm up: Hip flexor band stretch & couch stretch 2 mins each

DEAD LIFTS 4 x 6
ss.
Lying Leg Raises x12

and then...2 minute stations with 1 min. rest!
K.B Swings
Box Jumps
Floor Press
Field Goals
Rower

WOD Nov 29/11

2011-11-29T08:39:00.000-08:00

Warm-up: 20 Sit-ups, 20 Russian Twists

21-18-15-12-9-6-3

Barbell Clean and Press
Barbell Squats
Push-ups

For time

Finished? Row 500m

WOD 28/2011

2011-11-28T11:16:00.000-08:00

W-Up: Bottom Position Squat 2 mins

Filthy Fifty

(HAPPY BIRTHDAY MARG)

50 Dubs (400 singles)
50 Thrusters
50 KB Swings
50 DB Snatch (25/arm)
50 Push-ups
50 Sit-ups
50 Squats
50 Burpess
50 Dubs (400 singles)

1 Round for time

2011-11-24T10:40:00.000-08:00

W-up: Super couch 2 min/side, Front plank 1 min, Side plank 1 min/side

Bench
8,5,3,3,3

ss

Face pulls x 15

Then...

1000m row
100 KB swings
100 dubs

(for time)

2011-11-23T08:55:00.000-08:00

W-Up: 50-10-50 (Ropes-Burpees-Ropes), Stretch Calves and heel chords 1 min per side

3 Rounds for time (POST TIMES IN COMMENTS)
**

5 TGU's
10 Mountain Climbers
15 Squats
20 Sit ups
25 Jax
*
10 TGU's
20 DB Rows
30 Wall Balls
40 Lying Leg Raises
50 Jax
*
20 TGU's
40 DB Rows
60 Squats
80 Sit ups
100 Jax

WOD Nov 22nd 2011

2011-11-22T08:08:00.000-08:00

W-UP: Diesel crew feelgood shoulders

Power Cleans
4X8

Then:

1 Min Stations (for max reps at each station)

T-Get-ups

Rower (cals)

Box Jumps

KB swings

Bench Dips

Jump Rope

Here is the deadlift I was telling you girls about.

WOD Nov 21 2011

2011-11-21T09:47:00.000-08:00

warm-up: 1min bottom squat
1min adductors stretch

Squat; 3,3,3,3,3 (80%)

Then: 15 min AMRAP

7 1 arm D.B thrusters right arm ( 25lbs minimum)
7 1 arm D.B thrusters left arm ( 25lbs minimum)

14 Lying leg raise

21 Band pull-aparts

2011-11-19T05:17:00.001-08:00

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

WOD Nov 17/11

2011-11-17T06:03:00.000-08:00

"CAPTAIN UPPER BODY"

w-up: 100m row

Bench Press
8,5,3,1,1,1

superset with face pull X20 after each set

Then: 21-15-9 (for time)

Barbell Thrusters (45/65)

Band chins (mod: Body rows)

V-ups

WOD Nov 16/11

2011-11-16T12:22:00.000-08:00

Warm up: Jump-Up Groiners x10, Ropes x100, Push-Ups x10

"DIRTY DOZEN"
3 Rounds for time

12 Clean+Press Burpees
24 Med. Ball Twists
36 Step-Ups
48 Russian Plate Twists
60 Star Jumps

WOD Nov 15/11

2011-11-15T07:36:00.000-08:00

Warm-Up: 3 Way Shoulders (10/direction), 20 B.W Squats, 10 V-ups

"EYE OF THE TIGER"
2 ROUNDS

100 Ropes
5 Push-Ups
100 Ropes
10 Sit-Ups
100 Ropes
15 Jump Squats
100 Ropes
20 T.G.U's (10/arm)
100 Ropes

Finisher: Battle Ropes x 3

WOD Nov 14/2011

2011-11-14T10:30:00.000-08:00

"HOLY SQUATS BATMAN!"

W-up: cossacks X10, thrusters X10, burpees X10

Squats 5x3
ss
box jumps X8

Then....

FOR TIME

150m row
15 push-ups
30 squats

150m row
20 push ups
40 squats

150m row
25 push ups
50 squats

Finisher: Machine guns

2011-11-12T05:23:00.000-08:00

W/U: 100 Ropes, 20 box jumps, 15 sit-ups
.
"CHELSEA"
(courtesy of Crossfit Hardcore)
.
(1 round every minute for 25 minutes)
.
5 Lying Leg Raise
10 Push-ups
15 Squats
.
(if you fail out before 20 minutes = 25 burpees)

WOD Nov 10/11

2011-11-10T08:30:00.000-08:00

"Thinking of Sarah"
(We are all proud of you!)

Warm up: Max Chins - UNASSISTED!! Test yourself! Bands are like diapers, gotta grow outta of'em some time:)

Clean and Press
5,5,3,3,3

Then: 5 rounds for time

200 m row

30 (15 per leg) Weighted Lunges

20 bench Dips

Finished? Couch stretch and foam roll

WOD Nov 9th 2011

2011-11-09T07:36:00.000-08:00

HUMP DAY
(As in Wednesday, perverts)

Warm-Up: T-Get Ups x5/arm, Burpees x10, Cossack Squats x20 (total)

Dead lifts 4x5
ss.
Jump Jax x20

and then...

4 Rounds
Field Goals x20
Rolling planks x25
100 Ropes
Sit-Ups x20
BW squats x25

Finished? 250m row. Beat your last time!

WOD Nov 8th/11

2011-11-08T07:06:00.000-08:00

YOU GOT TO KNOW WHEN TO HOLD THEM.

W/U: 10 DB Snatch per arm

20 Band Pull aparts

20 Wall Ball sit-ups

WOD: 5x10 DB floor press

s.s

5x10 renegade rows

THEN

52 pickup (for time)

Spades = Wall balls

Clubs = Body rows

Hearts = MTN Climbers

Diamonds = V-ups

King = 15 reps
Queen = 12 reps
Jack = 11 reps

WOD Nov 7th 2011

2011-11-07T10:05:00.000-08:00

GOT GLUTES?

Warm-up
10 long jump medball throws, 3 way jax (10 each way)

Squats
8,5,3,1,1,1

superset with
Medball twist X20

Then: 3 rounds for time

8- box jumps

16- 1 arm DB clean and press

32 KB/DB swings

2011-11-05T05:12:00.000-07:00

W-up: 25 dubs, Shoulder circuit X10, 25 bw squats

"Frost Hammer"

BB Bent over row X6
BB Clean & Press to Front squat x6----X3 rounds
Push press x6
Back Squat x6

Overhead plate lunge x6/leg
Plate Clean & Press x6----------X3 rounds
Plate Front Squat x6
Plate Russian twist x6

WOD NOV 3rd 2011

2011-11-03T08:42:00.000-07:00

W-up: Hand Stand Practice, Front plank X 1min

Deadly NOV

AMRAP 25mins

DL x5 + 10 Burpees
DL x5 + 20 T Get Ups
DL x5 +30 Push Press
DL x5 + 40 Sit Ups
DL x5 + 50 Squats

Post Round completed in Comments.

WOD Nov 2nd, 2011

2011-11-02T07:06:00.000-07:00

Uf Members Show

Warm up: 3 way shoulders x 10 per
5 long jump med ball throws x 2 rounds

Bench press
4 sets x 6 reps
s.s.
pull aparts x 15

Tabata this! 20 secs on, 10 secs rest x 8 rounds

Rower
Burpees
Band good mornings
Wall balls
Side raises

WOD Nov 1st/11

2011-11-01T08:37:00.000-07:00

What better way to start the month than with SQUATS!

W-up: Band distracted Wall squat 2 mins

Squats

5,3,3,1,1,1 (Use 90% for the singles)

Then:

10-9-8-7-6-5-4-3-2-1

Pwr Cleans

T-get-ups

Body Rows

WOD October 31st 2011

2011-10-31T12:13:00.000-07:00

W-up: 1.5 mins bottom spooky squat position

Halloween Push Press/Jerk

8,8,5,5,3,3

Then: AMRAP

10 Chin-ups

10 DB Snatch per arm

20 Band Pull aparts

20 Wall Ball sit-ups

WOD Oct 29/2

2011-10-29T05:47:00.000-07:00

w-up: Toe Drop Drill 1X10, Handstand practice

Deadlift

5X5 @ 75% (of 1Rm)

Then:

AMRAP

Lunges X 10/leg

Back Ext X 15

Weighted sit-ups X10 (5/10lbs)

2011-10-27T11:14:00.001-07:00

W-up- TABATA Jax X 4 rounds

BENCHMARK

Camper Clean & Press Dubs Pushups Bur-pees Situps 500m row

All stations are 2 minutes with a 2 minute rest between

2011-10-26T05:44:00.000-07:00

warm-up: Bench Press
5x5

Then: 1 Round for time

25 WHAT!

25 Pull a parts
25 Push-ups
25 V-ups
25 Thrusters
25 Step-ups/leg
25 D.B snatch/arm
25 SLDL
25 Cal row

Finished? 2 min/side hip mobs

WOD Oct 25/2011

2011-10-25T08:45:00.000-07:00

W-Up: Shoulder capsule stretch X 1 min per side

Clean and Press

8,8,5,5,3

Then:
"SWAYZE TRAIN"
.
1 min Jump Rope
30 sec Rest
.
1 min Push-ups
30 sec rest
.
1 min Jump Rope
30 sec Rest
.
1 min Squats
30 sec Rest
.
1 min Jump Rope
30 sec Rest
.
1 min Burpees
30 sec Rest
.
3 Rounds For time

Post times and weights lifted in comments

WOD October 24 2011

2011-10-24T06:04:00.000-07:00

Warm-up: Toe drop drill 2x10
Calf Stretch x 1min/side
Super couch x 1 min/side

Squats
5x3reps

Then: 1 round timed

400m row
300 Dubs
100 KB swings

Post time in comments

2011-10-22T05:22:00.000-07:00

W-up: Thrusters x10, sit-ups x10, push ups x10

Power cleans 5x5
ss
Med.ball twist x30

Then...AMRAP 25mins

T.G.U's x10(heavy)
Step-ups x10 (weighted)
D.b row x10(heavy)
Dubs X20

WOD OCT 20, 2011

2011-10-20T08:09:00.000-07:00

Warmup - Handstand Practice

Deadlift
5x5

ABDOMINUS
Field Goals x20
Med. Ball twists x50
Lying Leg Raises x20
Jumping Jax x50Wall Balls x20
Sit-Ups x50
Med. Ball Twists x20
V-Sits x20
Burpees x10

WOD October 19 2011

2011-10-19T06:05:00.000-07:00

Warm-up: Toe drop split 2x10

Push Press
8,5,3,3,3

Then: Lunge buff-ay AmRap

Overhead lunge down, 20 mountain climbers, 10 sit-ups

Regular lunge back, 10 push-ups, 10 dumb bell rows (self supported)

WOD Oct 18/2011

2011-10-18T08:34:00.001-07:00

W-up: Toe Drop Drill, w/DB 2 X10

Squat

5 sets of 2 @ 85%

Then:

Prowler- max trips with time remaining

WOD Oct 18/2011

2011-10-18T08:34:00.000-07:00

W-up: Toe Drop Drill, w/DB 2 X10

Squat

5 sets of 2 @ 85%

Then:

Prowler- max trips with time remaining

WOD Oct 16 2011

2011-10-17T05:38:00.000-07:00

W-up: YTWL's x10/per

Bench Press
5x5

Then: 21-15-9-6-3

Bar Bell Clean+press
Bar Bell Front squat
V-ups

WOD Oct 13/11

2011-10-13T08:40:00.000-07:00

W-Up: Long jump throws 3X3

Chins
3X3

AMRAP 20mins

Power clean x5 + 10 Burpees
Power clean x5 + 20 T-Get ups
Power Clean x5 +30 MTN Climbers
Power Clean x5 + 40 Sit Ups
Power Clean x5 + 50 Squats

WOD Oct 12/11

2011-10-12T05:51:00.000-07:00

BOOTCAMP GAMES THIS SATURDAY IN RENFREW 10:30AM
(There will be no session in Arnprior, if you plan on training, you are expected to attend)

w-up: 100m row

Bench Press
8,5,3,1,1,1

superset with face pull X20 after each set

Then: 21-15-9 (for time)

Barbell Thrusters (45/65)

Band chins (mod: Body rows)

V-ups

WOD Oct 11/2011

2011-10-11T08:31:00.000-07:00

Squats
8,5,3,1,1,1

superset with
Medball twist X20

Then: 3 rounds for time

8- box jumps

16- 1 arm DB clean and press

32 KB/DB swings

Finished? Prowler

WOD Thanksgiving style!

2011-10-08T07:10:00.000-07:00

Couch stretch x 2 mins per side, lacrosse ball x 1 min per cheek.
.
Dead-Thrubbin'
***
25 Thrusters
5 Dead lifts
50 Dubs
*
20 Thrusters
5 Dead lifts
40 Dubs
*
15 Thrusters
5 Dead lifts
30 Dubs
*
10 Thrusters
5 Dead lifts
20 Dubs
*
5 Thrusters
5 Dead lifts
10 Dubs

Time? Prowler action.

WOD Oct 6th, 2011

2011-10-06T10:53:00.000-07:00

POWER CLEANS

5 x 5
.........................

1 min stations x 2 Rounds for max reps

Wall Balls
Rope Slams
Russian Twists
Star Jumps
Leg Raises

WOD Oct 5, 2011

2011-10-05T05:25:00.000-07:00

1 Round For Time
Smash it!

D.B Clean & Press x 8
Jax x 16
Mountain Climbers x 32
150m Row

Push -Ups x 8
Lunges x 16
Squat x 32
250m Row

D.B Clean & Press x 8
D.B Row x 16/arm
Sit-Ups x 32
500m Row

Finished? Spend 5-10 mins managing business. Ex: Couch stretch, rolling, band hip stretch, calf stretch, band shoulder stretching. Get supple!

WOD Oct 4/11

2011-10-04T08:34:00.000-07:00

W-UP: Forearm/wrist stretch 1 min (both arms at once), Toe Drop Drill 2X10

Bench Press
3,3,3,3
superset with band pull aparts X25 after each set

Then: For time

10-9-8-7-6-5-4-3-2-1

DB Snatch

Turkish Get-ups

WOD Oct 3/2011

2011-10-03T13:45:00.000-07:00

W-up: Calf stretch 2 mins per side (1 min straight knee, 1 min bent knee for some heel chord love)

Squats
3,3,3,3,3

15 mins AMRAP

KB/DB Swings X15
Box Jumps X15
V-up X15

Please Post rounds and squat loads in comments

WOD Sept 29/2011

2011-09-29T08:42:00.000-07:00

W-Up: Bottom Squat X 1 min, Super Couch X 30sec/side

Chins

4X6 reps

superset with:

Bench Dips

4X6

Then:

3 rounds for max reps

1 min Row for cals
1 min Push-ups
1 min Wall Balls
1 min Pull aparts
1 min Sit-ups
1 min Rest

WOD spet 28/11

2011-09-28T06:45:00.000-07:00

Warm-up -Toe drop drill 3x3, Bottom squat x 1 min

Squat 5x3

Then: 5 Rounds of

5 Reverse burpees
10 Sit-ups
15 Jump up Groiners

2011-09-26T05:41:00.000-07:00

W-up: 3 way shoulders x10/dir, wall ball abs x 15, 50-10-50

Bench press 8,8,5,5,3
ss
Band pull aparts x20

Then...

Rope-a-dope

100 ropes
5 push-ups
100 ropes
10 sit-ups
100 ropes
15 jump squats
100 ropes
20 T.G.U,s (10/arm)
100 ropes

WOD Sept 24, 2011

2011-09-24T05:35:00.002-07:00

Warm-Up: Shoulder Circuit x10/direction, T-Push Ups x10, Cossack Squats x10/leg

BB Push Press 5 x 10
ss.
Burpees x8

and then...

3 ROUNDS
20 Dubs
20 Russian Plate Twists
20 Plate Rows
10 Wipers

WOD Sept 24, 2011

2011-09-24T05:35:00.001-07:00

Warm-Up: Shoulder Circuit x10/direction, T-Push Ups x10, Cossack Squats x10/leg

BB Push Press 5 x 10
ss.
Burpees x8

and then...

3 ROUNDS
20 Dubs
20 Russian Plate Twists
20 Plate Rows
10 Wipers

WOD Sept 21/11

2011-09-22T08:26:00.000-07:00

W-Up: Lying/Wall Squat Stretch X 1min, Jump up groiners X10

Squat
5X5

superset with Box Jumps X5

52 Pick-up (for time)

Spades = Wall balls

Clubs = Body rows

Hearts = MTN Climbers

Diamonds = V-ups

King = 15 reps
Queen = 12 reps
Jack = 11 reps

Post Squat loads and WOD times in comments

http://www.mobilitywod.com/2011/09/episode-317365-your-body-just-keeps-putting-up-with-your-crap.html

WOD sept 21/11

2011-09-21T05:51:00.000-07:00

W-up: Toe Drop Drill 2X10, Calf stretch 1 min per side

Clean and Press
5X5

Super Couch hip stretch after each set, 30 sec per side

Then:

AMRAP

Add 1 rep per round

1 T-get-up
1 Body Row

Post loads and rounds on comments

WOD Sept 20/2011

2011-09-20T08:14:00.001-07:00

ANNOUNCEMENT!!!!

2011 BOOTCAMP GAMES

SATURDAY OCT 14TH 2011 AT THE RENFREW LOCATION

ACTION STARTS AT 10:30

WOD DETAILS COMING SOON

WHATEVER YOU HAVE GOING ON THAT DAY......CANCEL IT. THIS IS THE BIGTIME!

W-Up: Bottom Squat 1min 30sec, Stretch Calves 1 min per leg

Deadlift

5,5,5,5,5

superset with: Toes to bar X6

Then:

2 rounds for time

Prowler Trip (Down and back)
Lunge lap of building (Renfrew), Lunge from Dumpster to street and back (Arnprior) (with weight)

Post load and time in comments

Blog post and video

WOD Sept 19/11

2011-09-19T07:51:00.000-07:00

W-Up: Toe Drop Drill (power position) 2 X10, Hollow Rocks X10

Bench Press
8,8,5,5

superset

Band Pull aparts X20

Then:

3 rounds for time

30 KB Swings
20 Push-ups
1 lap (Arnprior) or 2 laps (Renfrew)

Post times and top sets on bench press in Comments

2011-09-16T05:42:00.001-07:00

Warm up: 100 Ropes, Crunch & Toss x 20, Ropes x 100 , Crunch & Toss x 20

52 Pick Up El Diablo

Diamonds- Push ups

Hearts- Sit ups

Spades- Squats

Clubs- Dub's (they rhyme!)

Jack- 11 reps

Queen- 12 Reps

King- 15 reps

Ace- Burpees x 10

Joker- (Arn)Turkish Get ups x 10/arm, (Ren) Row x 250m

2011-09-15T12:12:00.000-07:00

W-up: cossacks X10, thrusters X10, burpees X10

Squats 5x3
ss
box jumps X8

Then....

FOR TIME

1 lap
15 push-ups
30 squats
1 lap
20 push ups
40 squats
1 lap
25 push ups
50 squats
1 lap

WOD Sept 14/2011

2011-09-14T11:05:00.000-07:00

W-up: Jump up groiners X10, 3 way shoulder circuit X10/direction, 50-10-50 (ropes-burpees-ropes)

ABDOMINUS

Field Goals x20
Med. Ball twists x50
Lying Leg Raises x20
Jumping Jax x50
Wall Balls x20
Sit-Ups x50
Med. Ball Twists x20
V-Sits x20
Burpees x10

2 rounds

Finisher:

AB Circuit (10/direction)

WOD Sept 13/11

2011-09-13T10:00:00.000-07:00

W-up: Toe Drop Split drill 3X10

Clean and Press
5,5,3,3,3

Then: 5 rounds for time

2 laps (or 200m row if its raining)

20 KB swings

20 Bench Dips (Yes, 2 nights in a row, grow some triceps and/or get rid of the bingo wings)

Post time in comments

WOD Sept 12/11

2011-09-12T07:38:00.000-07:00

W-up: Toe Drop Drill (yes, again, until we achieve mastery of the skill)

Band Chins

6X 4 reps

Then: 4 rounds for time

7 Overhead squat
9 Clean and press burpees
11 Bench dips

Please post your times in the comments section of this blog

2011-09-08T06:24:00.000-07:00

September 8

Warm Up:
20 Dubs, 10 Squats, 10 Push Ups, 10 Sit Ups
x2 rounds
-----------------
Turkish Getups x 3 sets of 3 each arm
Work up to heavy set of 3
----------------

AMRAP
Lunge Buffet

Lunge Down
10 Burpees
10 V-ups

Lunge Back
DB Snatch x 5 per arm

WOD September 7

2011-09-07T06:47:00.000-07:00

Push Press
8,8, 5,5, 3,3 reps

AMRAP

10 Body Rows
12 DB Rows
20 Band Pull Aparts
40 Med Ball Twists

WOD for Sept 6th, 2011

2011-09-06T13:59:00.000-07:00

Warm up: 10 jump up groiners, 10 cossack squats, 10 jump squats

SQUATS
8, 8, 5, 5, 3 reps

s.s

Decline Sit ups x 15

-------------------------------------------------------------

6 Rounds
1 min/ 30 sec rest stations of

Power Cleans
Box Jumps
Push ups (new standard)

.

2011-09-02T05:37:00.000-07:00

W-up: 100 jump ropes, 12 turkish get-ups, 100 jump ropes

"TO THE END"
FOR TIME

25 Burpees
50 Push-Ups
75 Squats
100 Sit-Ups
75 Squats
50 Push-Ups
25 Burpees

WOD Aug 31/2011

2011-08-31T05:45:00.000-07:00

W-up: 3 way shoulders X 15/direction, T-spine extensions (on PVC roller) X10

Bench Press
5,5,3,3,1 reps

Superset with band pull aparts X20 after each set

Then:

AMRAP

20 Dubs
20 V-ups
20 Wall balls

WOD Aug 29/11

2011-08-29T05:43:00.000-07:00

"Test Tickle"

Squat for max reps (1 set) (women-95lbs/men-135lbs)

Push ups for max reps (2 mins) (must lift both hands off floor at the bottom of each rep)

Barbell clean and press for max reps (2 mins) (women-65lbs/men 135lbs)

T-Get-ups for max reps per arm (1 min/arm) (women 20lbs/men 30lbs)

Dubs for max reps (2 mins)

2011-08-27T05:08:00.000-07:00

Warm-Up: V-Ups x 10, T-Gets x 5/arm, Burpees x 10

"PROWLER, OH PROWLER!"

AMRAP 20 min.

~*Prowler Sprint*~
Push-Ups x10
Sit-Ups x15

Finisher: 2 ROUNDS
Front Plank 45 sec.
Lying Leg Raises x10

Side Plank 30 sec.
Lying Leg Raises x10

Side Plank 30 sec.

W,O.D August 26, 2011

2011-08-26T05:35:00.000-07:00

Warm-Up: 20 Cossack Squats, 20 Lying Leg Raises, 3-Way Shoulder Circuit

"Fury Whip"

40 Mountain Climbers
20 Box Jumps
100 Ropes

40 D.B Push Press
20 Burpees
150 Ropes

40 Sit-Ups
20 D.B Snatch
200 Ropes

40 Squats
20 T-Ups
250 Ropes

40 Jump Jax
20 Push-Ups
300 Ropes

W.O.D August 25, 2011

2011-08-25T08:17:00.000-07:00

Warm-Up: 20 (total) cossack squats, 20 Jump Jax, 20 Band Pull Aparts, 100 Ropes

"DEADLY"
AMRAP

DL x5 + 10 Burpees

DL x5 + 20 T Get Ups

DL x5 +30 Push Press

DL x5 + 40 Sit Ups

DL x5 + 50 Squats

Finisher: 3 Rounds
45 sec. Front Plank
8 Lying Leg Raises