CrossFit Ancaster » boot camp workout http://crossfit-ancaster.com "Achieving Results Together" Thu, 29 Jul 2010 16:58:19 +0000 en hourly 1 murray murray Fitness Boot Camp, Personal Training and Fitness Boxing No No WOD – First of 2010. http://crossfit-ancaster.com/2010/01/wod-first-of-2010/ http://crossfit-ancaster.com/2010/01/wod-first-of-2010/#comments Fri, 01 Jan 2010 15:43:07 +0000 admin http://crossfit-ancaster.com/?p=1488 Happy new year to all our clients and welcome to 2010.

Today's WOD was the first of 2010 and the first of the new decade.

Warm up – 2 rounds.

10 Shoulder openers
samson stretch
10 supermen
10 burpees
10 pull ups

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]]> http://crossfit-ancaster.com/2010/01/wod-first-of-2010/feed/ 1 WOD http://crossfit-ancaster.com/2009/07/wod-2/ http://crossfit-ancaster.com/2009/07/wod-2/#comments Fri, 17 Jul 2009 00:42:01 +0000 admin http://crossfit-ancaster.com/?p=1165 push-ups3

CROSSFIT ANCASTER BOOT CAMP WORKOUT OF THE DAY WITH PERSONAL TRAINER EVAN

1000m row (max 6 minutes)

tabata squats (4min)

900m run (6min)

tabata pushups (4min)

1 minute consecutive situps

1 minute consecutive push ups

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]]> http://crossfit-ancaster.com/2009/07/wod-2/feed/ 0 WOD http://crossfit-ancaster.com/2009/06/wod-5/ http://crossfit-ancaster.com/2009/06/wod-5/#comments Thu, 25 Jun 2009 22:40:14 +0000 admin http://crossfit-ancaster.com/?p=1144 straight-leg-sit-upCROSSFIT ANCASTER BOOT CAMP WORKOUT OF THE DAY WITH PERSONAL TRAINER EVAN

15 sets of stairs

25 strict press

1000m row

25 push ups

500m row

25 sit ups

25 box jumps

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]]> http://crossfit-ancaster.com/2009/06/wod-5/feed/ 0 WOD http://crossfit-ancaster.com/2009/06/wod-6/ http://crossfit-ancaster.com/2009/06/wod-6/#comments Wed, 24 Jun 2009 00:21:31 +0000 admin http://crossfit-ancaster.com/?p=1139 kbswingpic2CROSSFIT ANCASTER BOOT CAMP WORKOUT OF THE DAY WITH PERSONAL TRAINER EVAN

100m run

10 barbell squats

10 kettlebell swings

3 sprints

x4

post load and comments

]]> http://crossfit-ancaster.com/2009/06/wod-6/feed/ 0 WOD http://crossfit-ancaster.com/2009/06/wod-7/ http://crossfit-ancaster.com/2009/06/wod-7/#comments Tue, 16 Jun 2009 23:47:55 +0000 admin http://crossfit-ancaster.com/?p=1128 sit-up-double-undersCROSSFIT ANCASTER BOOT CAMP WORKOUT OF THE DAY WITH PERSONAL TRAINER EVAN

400m run

5 sprints with ball

10 deadlift

15 burpees

15 sandbag squats

20 situps

400m run to finish

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]]> http://crossfit-ancaster.com/2009/06/wod-7/feed/ 0 WOD http://crossfit-ancaster.com/2009/06/wod-8/ http://crossfit-ancaster.com/2009/06/wod-8/#comments Wed, 10 Jun 2009 00:11:29 +0000 admin http://crossfit-ancaster.com/?p=1117 burpees-at-boot-campCROSSFIT ANCASTER BOOT CAMP WORKOUT OF THE DAY WITH PERSOANL TRAINER EVAN

Clean and Press 10

Burpees 12

Sprints (4- 50m)
Deadlifts – 10

Box Jumps-12

K2E-10

End with a 400m Run.

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]]> http://crossfit-ancaster.com/2009/06/wod-8/feed/ 0 WOD http://crossfit-ancaster.com/2009/05/wod-11/ http://crossfit-ancaster.com/2009/05/wod-11/#comments Thu, 28 May 2009 23:55:44 +0000 admin http://crossfit-ancaster.com/?p=1100 burpees-at-boot-camp2CROSSFIT ANCASTER BOOT CAMP WORKOUT OF THE DAY WITH PERSONAL TRAINER EVAN

15 squats

15 kettleball swings

15 burpies

15 wallball

15 side to side with ball

x4

500m row to finish

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]]> http://crossfit-ancaster.com/2009/05/wod-11/feed/ 0 WOD http://crossfit-ancaster.com/2009/05/wod-15/ http://crossfit-ancaster.com/2009/05/wod-15/#comments Thu, 14 May 2009 23:44:27 +0000 admin http://crossfit-ancaster.com/?p=1083 crossfit-pushupsCROSSFIT ANCASTER BOOT CAMP WORKOUT OF THE DAY WITH PERSONAL TRAINER EVAN

800m run

8 rounds of each:

body squats

push ups

sit ups

body rows

post time and comments

]]> http://crossfit-ancaster.com/2009/05/wod-15/feed/ 0 WOD http://crossfit-ancaster.com/2009/05/wod-18/ http://crossfit-ancaster.com/2009/05/wod-18/#comments Thu, 07 May 2009 23:42:56 +0000 admin http://crossfit-ancaster.com/?p=1073 push-upsCROSSFIT ANCASTER BOOT CAMP WORKOUT OF THE DAY WITH PERSONAL TRAINER EVAN

20 burpies

12 pull ups

12 push ups

12 dead lifts

15 crunches

x3

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]]> http://crossfit-ancaster.com/2009/05/wod-18/feed/ 0 WOD http://crossfit-ancaster.com/2009/04/wod-17/ http://crossfit-ancaster.com/2009/04/wod-17/#comments Thu, 30 Apr 2009 22:43:19 +0000 admin http://crossfit-ancaster.com/?p=1063 mount-climbers-start CROSSFIT ANCASTER BOOT CAMP WORKOUT OF THE DAY WITH PERSONAL TRAINER EVAN

8 clean and press

10 barbell raises

10 dips

10 side standing side with eight crunches

250 m row

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