New Year's Eve Tabata!!!

8 Rounds of Each, 20 Seconds of Work, 10 Seconds of Rest):

Dunks
Pushups
Nasties
Curls
Burpees

Friday WOD

400m Run X's 1
-----------------------
10 Burpees
20 Butterfly Sit Ups
30 Squats
40 Mountain Climbers
50 Jump Ropes
X's 10 rounds

The Sara WOD

RX 15-1 Mod 10-1

Burpees
Slamballs
Weighted Lunge Sets
Run w/ball

Wednesday WOD

25-20-15-10-5 ,1 Mile Run RX
20-15-10-5 ,1/2 Mile Run (m)
Burpees
Butterfly Situps
Back Squats
Curls
Thrusters

Tuesday WOD

1 Lap w/KB then 6 burpees x's 4 rounds (m) 2 rounds
100 Gobblers
1 Lap w/KB then 6 burpees x's 4 rounds (m) 2 rounds
100 Jump Ropes
1 Lap w/KB then 6 burpees x's 4 rounds (m) 2 rounds
100 KBS
1 Lap w/KB then 6 burpees x's 4 rounds (m) 2 rounds

Kelly WOD

400m Run
30 Wall Balls
30 Box Jumps
RX x's 5
Mod- x's 3

Christmas Eve WOD

24 of  Each AMRAP 25 min

Chest to ground push-ups
High jumps
gobbleR
I heart burpees
Slam balls
Thrusters
Mountain climbers
Angry gorillas
wallballS

Friday WOD

100 Jump Ropes
25 KBS
25 SDHP
25 Pull Backs
200m Run
RX x's 6
Mod x's 4

1000 Ways To Live WOD

100 Burpees
100 Jumpin Jacks
100 Weighted Lunges
100 Weighted Twist
100 Mountain Climbers
100 Jump Ropes
100 Slam Balls
100 Side Jumps
100 Weighted Squats
100 Box Jumps

Wednesday WOD

25 Wall Balls
30 Sec Squat Hold
50 Push Press
30 Sec Squat Hold
25 Burpees
30 Sec Squat Hold
25 Wall Balls
30 Sec Squat Hold
50 Long Jumps
30 Sec Squat Hold
25 Burpees
30 Sec Squat Hold
RX x's 2 Mod x's 1

MURPH WOD

RX
1 Mile Run
100 Burpees
200 Push-ups
300 Squats
1 mile run
Mod- 1/2 of Above

12 Days of Christmas

RX 12-1/ Mod 10-1
Nasty Sets
Thrusters
Curls
R & L Woodchoppers
Burpee Bar jumps

Extra Sunday WOD

5 Rounds:
10 Burpee Box Jumps (yep, that jump on the burpee is a jump onto the box!)
15 SDHP
20 Soul Surfers
400m Run Each Round

Saturday Partner W.O.D.

1 Partner Works, other Partner Rests
400m Run
100 Box Jumps 4 Laps w/KB (alternate KB w/Partner)
100 KBS 4 Laps w/KB
100 Slam Balls 4 Laps w/KB
100 Thrusters 4 Laps w/KB
100 Burpees 4 Laps w/KB
400 Run with KB

The "Little" WOD

400 m Run Buy-In
21-18-15-12-9-6-3-1 RX
21-15-9-3 Mod
Slam Balls
Weighted Lunge Sets
Side Jumps
Jump Ropes
Waiter Carry
400m Run Buy-Out

15 Minutes of Work WOD

1 Minute of Work and 1 Minute of Rest x 3 Rounds of each:
Jump Ropes
SDHP
KBS
Gobbler
3 Consecutive Minutes-Jump Ropes

Wednesday WOD

10-20-30-40 RX
05-10-15-20 Mod
Thrusters
Burpee Bar jumps
1 Min Wall Sit
1 Min Hand Stand Hold (Pull-Ups If Able or Jumpin Pull Ups)

Baseball Funz W.O.D.

1st Base 10 Soul Surfers
2nd Base 20 Weighted Lunges
3rd Base 30 Slam Balls
Home Plate 40 Ball Taps
AMRAP 25 minutes

Today We Did Jello Shotz!!

What a great day for a fun game of jello shotz!

We "Heart" You....Channel WOD

If you've never been to aMAZEn Bootcamp, then you are missing out on lots of awesome things, but especially our AMAZING trainer and owner of aMAZEn Boot Camp- Channel Maze! We love her so much we created a day and WOD just to honor her. Her heart is bigger than Texas and her love for each of us is even bigger!! She truly loves each and every one in our Boot Camp "Family". Here are some pics from our "Tabata" WOD in honor of Channel.  WE GOT THIS !!

WE LOVE YOU!!

We love Channel Maze!!!

Friday Partner WOD

400m Run
100 Partner Wall Balls
100 Burpees
100 Slam Balls
100 Burpees
500 Jump Ropes
400m Run

Spotlight Bootcamper WOD...Lori "MOOCH" !

49 Slam Balls
Suicide MOOCH
49 Lunge Sets
Suicide MOOCH
49 Weighted Situps
Suicide MOOCH

M: 21 Dunks
O: 21 Burpees
O: 21 Burpees
C: 21 Push-ups
H: 21 Superman

Rockin' WOD Today Lori !!! We love you!!

Wednesday WOD

10 KBS
10 SDHP
10 Bod's
10 Gobblers
10 Mountain Climber Sets
Shuffle 1 Lap w/KB
x's 10 RX
x's 5 Mod

Tuesday WOD

21-18-15-12-9-6-3-1
(mod 18-12-6-1)

Push Press
Curls
Burpees Bar Hops
3 Laps Every Round

Are You Ready For Some Football??!!

Monday Night (and day) Football:
18 minutes - Count Your Burpees
Partner 1 Burpees
Partner 2 Medicine Ball Down and Back, switch with Partner 1
Wall ball Throws (6 min)
Underhand Throws (6 min)
Waiter Carry (6 min)

NO CLASS TODAY- Holiday Hunger Run 5K !!

Thanks For an aMAZEn 5K Today!!! Bigs Hugs!!!

Friday WOD

100 Jump Ropes Beginning of Each Round

50-40-30-20-10
Wall Balls
Push Ups
Weighted Sit Ups

We Played BINGO Today!!!!

Glenda WOD

Our WOD today was in honor of our spotlight bootcamper Glenda!! You Rock!

34 Slam Balls
34 Superman
34 Side Jumps
34 Front Weighted Squats
34 Burpee Jump overs
RX x's 3
Mod x's 2

We heart you Glenda!!

Tuesday WOD

100 KBS
100 SDHP
100 BODS
5 Burpees On The Minute
Run 1 Mile
mod 1/2

Chipper WOD

10 Burpees
100 Push Press
10 Burpees
90 Mountain Climbers
10 Burpees
80 Back Squat
10 Burpees
70 Butterfly
10 Burpees
60 Thrusters
10 Burpees

50 jump ropes

10 burpees

40 weighted lunges

10 burpees

30 table top planks

10 burpees

20 dunks

10 burpees



mod: 1/2

Saturday WOD

25 Minutes AMRAP:
10 KBS
15 Ball Slams
20 Air Squats
1 Suicide

Huff and Puff After You've Stuffed!!

50 push press, 10 burpees, 200 m run
40 push press, 20 burpees, 200 m run
30 push press, 30 burpees, 200 m run
20 push press, 40 burpees, 200 m run
10 push press, 50 burpees, 200 m run

Turkey Day Fun!!

Count Your Blessings (30 minutes AMRAP):

Start at 1, add 1 each round:
Buttered Biscuit Burpees
Sweet Potato Slam Balls
Turkey Gobbler Squats
Brown Gravy Butterfly Situps
Run 100m each round

Tabata Wednesday!

20 Sec Work; 10 Sec Rest
Dunks
Push Ups
Split Squat Jumps
Curls
Burpees

Medicine Ball Tuesday

20 Minute AMRAP:
10 Burpee Ball Jumps
10 Ball Hops
10 Ball Slams
10 Rt Wood Chopper
10 Left Wood Chopper
Waiter Carry

Monday WOD

50 KBS
Run 400m
50 Air Squats
Run 400m
50 SDHP
Run 400m
50 Burpees
Run 400m

Saturday WOD

4 Corners AMRAP 25 minutes:

Jump Ropes
Burpees
Box Jumps
Mountain Climbers

Friday W.O.D

400m Run
21 SDHP
14 Burpees
7 Box Jumps
Rx x's 5
Mod x's 3

Thursday WOD

10-20-30-40 Rx
5-10-15-20 Mod

Thrusters
Burpees
Curls
Run 5 Laps

Wednesday W.O.D.

20 KBS
20 Gobblers
20 SDHP
20 Jumpin Jacks
AMRAP 15 min

Tuesday WOD

10 Burpees
20 Butterfly Situps
30 Squats
40 Mountain Climbers-each leg counts
50 Jump Ropes
RX  x's 10
Mod x's 7

Monday WOD

25 Wall Balls
50 Slam Balls
25 Burpees
25 Wall Balls
50 Weighted Lunges- each leg counts
25 Burpees
RX x's 2 rounds
Mod x's 1

KINDA KELLY

400m Run
40 Slam Balls
40 Box Jumps
RX x's 5 Rounds
Mod x's 3 Rounds

Friday Partner WOD

400m Run
150 Wall Balls
150 Push Press
150 Slam Balls
150 Burpees
400m Run

Happy Birthday Mike and Keith!!

S.O.S. WOD

7 Burpee High 5's
38 SDHP, 38 KBS, 38 Gobblers
7 Burpee High 5's
X's 7 Rounds

Hell's Kitchen WOD in honor of Sheri Kitchen!!

RX 49 reps of:
Mod: 25 reps of:

400m Run- Buy In
Burpee
Weighted Butterfly Sit Ups
Weighted Lunges- Set
Mountain Climbers- Set
Weighted Squats
Jump Ropes
Superman
Shoulder Taps- set
Slam Balls
Weighted Twist -Sets
400m Run- Buy Out

Rock Star Sheri !! We love you!

Tuesday W.O.D.

Count Up By 3's
Push Ups
Back Squats
Box Jumps

Monday W.O.D.

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

Burpee Bar Jumps
Thrusters
Curls
200m Run

Saturday WOD- Soul 2 Sole 5K Run !



WOW!! What an aMAZEn Boot Camp Family!! Love You!!



Friday W.O.D.

21-18-15-12-9-6-3-1
Slam Balls
Box Jumps
KBS
Jump Ropes
Burpees

Thursday WOD

10-20-30-40 RX
5-10-15-20 Mod
Lunge Set, Jump Ropes add 0, Wallballs

Kettle Bell Hell

10 SDHP
10 KBS
10 Gobblers
10 Bod's
Weighted Shuffle
3 Burpees
x 10 Rounds
Mod: 5 Reps Each

Tuesday W.O.D.

50 Slamballs / 10 Burpees / 200m Run
40 Slamballs / 20 Burpees / 200m Run
30 Slamballs / 30 Burpees / 200m Run
20 Slamballs / 40 Burpees / 200m Run
10 Slamballs / 50 Burpees / 200m Run

HALLOWEEN COSTUME CONTEST...bootcamp style!!

 Please cast your vote in the "comments" section following this post, using the number listed under each photo. Only ONE vote per person please! Voting ends at Midnight on the 31st. The winner will be announced on Tuesday Nov. 1st in the Daily Email and will receive one FREE WEEK of boot camp!!   



 

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THREE

 


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FOUR







FIVE

 
 


SIX

 



 


SEVEN






NINE



EIGHT



 





TEN



ELEVEN



TWELVE

 



We Played Spooky Halloween Poker Today!!!

Partner Baseball !!

10 Box Jumps
20 KBS
30 Squats
10 Burpees.... Switch w/Partner

Friday WOD

10 Burpees
100 Thrusters
10 Burpees
90 Mountains Climbers (each leg counts)
10 Burpees
80 Jump Ropes
10 Burpees
70 Curls
10 Burpees
60 Lunges (each leg counts)
10 Burpees
50 Angry Gorillas (aka Dunks)
10 Burpees
40 Push Press
10 Burpees
30 Table Tops
10 Burpees
20 Back Squats
10 Burpees

Thursday W.O.D.

200 Gobbler Squats
7 Burpees Every Minute

Wednesday WOD

21 (18) 15 (12) 9 (6) 3 (1) Rx all/ Mod ( )
400 m Run Buy In
Slamballs
Lunge Set
Side Jumps
Jump Ropes
Waiter Carry
400 m Buy Out

TUESDAY W.O.D.

20 Long jumps
20 Burpees
2 Suicides
x's 5 Rounds

Paleo Performance WOD

15 KBS
15 Burpees
15 SDHP
6 Rounds

Will WOD

Today We Did An Obstacle Course in Honor of Will Mezger, Who Continues To Fight Everyday After His Car Accident Over the Summer. Our Prayers Are With You and Your Family Will!!

Friday WOD

50 Squats 10 Burpees 200m Run
40 Squats 20 Burpees 200m Run
30 Squats 30 Burpees 200m Run
20 Squats 40 Burpees 200m Run
10 Squats 50 Burpees 200m Run

Thursday WOD

10 Burpee Chest/Ball Jump Overs
10 Side Jumps
10 Slam Balls
10 R Wood Choppers
10 L Wood Choppers
Waiter Carry
AMRAP 20 min

Wednesday W.O.D.

19 Burpees
19 KBS
19 SDHP
AMRAP 19 min

Tuesday W.O.D.

Burpees
Push Press
Back Squats
Thrusters
Work 1 minute rest 1 Minute x's 3 Rounds

W.O.D. 1000 ways to die or live:)

10 Burpees
100 Jumping Jacks
10 Burpees
100 OH lunge ea
10 Burpees
100 Weighted twist ea
10 Burpees
100 Mountain Climbers ea
10 Burpees
100 Jump Ropes
10 Burpees
100 Slam Balls
10 Burpees
100 side jumps ea
10 Burpees
100 weighted squat
10 Burpees
100 butterfly w/ball
10 Burpees
mod 1/2

Spot Light Bootcamper WOD by Juanita!! LOVE it!!!

Saturday WOD

800m Run Buy In
10 High 5 Burpees
20 Box Jumps
30 SDHP
x's 10 Rounds
800m Run Buy Out

Friday Fun....Belly Up To The Bar

RX 10-1 ..MOD 7-1
Burpee Bar Jumps
Thrusters
200m Run

Thursday WOD

100m Farmer Shuffle 6 Burpees x's 4
100 Gobblers
100m Farmer Shuffle 6 Burpees x's 4
100 Jump Ropes
100m Farmer Shuffle 6 Burpees x's 4
100 KBS
100m Farmer Shuffle 6 Burpees x's 4
Rx above Mod 1/2

Jello Shotz!!

Tuesday's W.O.D.

2 Suicides
50 Slam Ball's
25 Burpees
2 Suicides
50 Lunges (Each Leg Counts)
25 burpees
Mod x's 1 Rx x's 2

W.O.D. "The Murph"

1 Mile Run
100 Burpees
200 Push-ups
300 Squats
1 Mile Run
Mod 1/2

The Big 40 W.O.D.

10-20-30-40 RX
5-10-15-20 MOD
Burpees
Slam Balls
OH squats
Box jumps
(1) 400m Run Each Series

Friday Partner W.O.D.

200 Burpees
100 KBS
100 SDHP
100 Thrusters
100 Box Jumps
P-1 Work / P-2 Rest

Are you ready for some FOOTBALL??!!

6 Min Wall Ball Throws
6 Min Underhand Ball Throws
6 Min Waiter Carry
One Partner Works While The Other Burpees
1 Mile Run/Walk

We played Baseball today!!!

1st Base, 10 Burpees
2nd Base, 20 Weighted OH Lunges
3rd Base, 30 Slamballs
Home, 40 Side Jumps
AMRAP 20 Min

Tuesday WOD

50 KBS 400 m Run
50 Squats 400 m Run
50 Burpees 400 m Run
50 SDHP 400 m Run
mod 1/2

Monday Jumpin Fun!!

10-20-30-40
Burpees
Jump Ropes add 0 (100, 200 etc..)
200m run

Mod 1/2- run is the same

Saturday WOD

21-18-15-12-9-6-3-1

Burpees
KBS
Lunge Sets
200m Run

Mod 18-12-6-1

W.O.D. I 8 Dis!

1 Suicide
8 Burpees
8 Slamballs
8 Side Jumps
Waiter Carry Down/Wall Ball Throw Back
Rx x's 8
Mod x's 5

HOSS WOD (spotlight bootcamper Alisha Richnow)

400m Run Buy In
50 KBS
200m Weighted Shuffle
15 Burpees
50 Weighted Step-ups
200m Weighted Shuffle
15 Burpees
400m Run Buy Out

RX x's 3 rounds
MOD x's 2 rounds

You Rock Alisha!!! Awesome WOD!!

Wednesday WOD

200 m Run
10 Push Press
10 Thrusters
10 Back Squats
10 Burpees
RX x's 10 rounds .
MOD x's 5 rounds

Boot Camp Bingo Today!

Monday WOD

RX 25-20-15-10-5
MOD 20-15-10-5

Boxjumps
Butterfly
Shoulder tap sets
Burpees

100 Partner WOD

100 Wall Ball Partners
400m Run
100 Slam Balls (one partner works while the other rests)
400m Run
100 Weighted Lunge Set (one partner works while the other rests)
400m Run
200 Burpees (one partner works while the other rests)
400m Run

Mod 1/2

KB Hell with a lil Burpee additive :0)

400m Run
10 KBS
10 SDHP
10 Bod
10 Burpees
Rx X's 10  Mod X's 5
400 m Run

Kelly W.O.D.

30 Box Jumps
30 Wall Balls
400 m Run
RX x's 5 rounds, MOD x's 3 rounds

CHIPPER W.O.D.

100 Tuck Jumps
10 Burpees
90 Mountain Climbers- each leg counts
10 Burpees
80 Jump Rope
10 Burpees
70 Butterfly Sit Ups
10 Burpees
60 Lunge -each leg counts
10 Burpees
50 Dunks
10 Burpees
40 Push-ups
10 Burpees
30 Table Tops
10 Burpees
20 Long Jumps
10 Burpees
10-100m Run (laps)

Mod- all numbers in half

The Sara 15 Epic WOD!

Rx 15-1
Mod 10-1
Burpee Ball Jump
Slamballs
Weighted Lunge Overhead
Waiter Carry Full or Shoulder

Thanks for the "EPIC" WOD Sara! Big Hearts!!!

Monday WOD

400m Run
10-20-30-40...mod 5-10-15-20
Back Squats
Push Press
Curls
Burpees
400m Run

Saturday WOD

20 Minute AMRAP
10 KBS
15 Slam Balls
20 Air Squats
1 Suicide

Friday WOD

150 Thrusters 6 Burpees On The Minute
MOD: 3 Burpees

WHAT THE HECK WAS DAT WOD?!

50 sdhp 10 burpees 200m run
40 sdhp 20 burpees 200m run
30 sdhp 30 burpees 200m run
20 sdhp 40 burpees 200 m run
10 sdhp 50 burpees 200 m run
MOD 1/2 sdhp & burpees and 200m run each series

We Played Poker Today!!

Tuesday Wod

20 Burpees
20 Box Jumps
1 Suicide
X's 5 Rounds
Mod X's 3 Rounds

Performance WOD For Paleo Challenge

15 KBS
15 Burpees
15 SDHP
RX 6 rounds/ Mod 4 rounds

4 Corners WOD

20 minutes AMRAP
Goblet Squats
Burpees
Long Jumps
Mountain Climbers
Increase by 10 Every Round

W.O.D. 21-18-15-12-9-6-3-1

Box Jumps
KBS
Slam Balls
Jump Ropes

Belly Up To Da Bar!

10-9-8-7-6-5-4-3-2-1
Burpee Bar Jumps
Thrusters
200m Run
Mod is 7 thru 1

S.O.S. W.O.D.

In honor of our spotlight Boot Campers of the week Sandie Schneider & Sheri Whitney..this wuz a doozie..whooo-hooo!

Partner WOD
7 Burpee Off high 5's
38 KBS, 38 sdhp, 38 Gobblers
7 Burpee Off high 5's
Sprint back x's 7 rounds

Thanks Sheri and Sandie for an awesome W.O.D.!

Tuesday WOD

Jello Shotz!!!

Partner up WOD!

Partner 1 works/ Partner 2 holds KB. 10 Burpee penalty if KB touches ground
100 Box jumps 4 laps
100 KBS 4 laps
100 Thrusters 4 laps
100 Slam Balls 4 laps
100 Burpees 4 laps

Thank You Lord For My Partner!!!

Friday Fun

400m Run
50 Push-Ups
400m Run
50 Squats
400m Run
50 Burpees
400m Run
50 SDHP
400m Run

Count'r up 10-20-30-40

Back Squats
Push-ups
Jump ropes *100, 200, 300, 400
Run 1,2,3,4 Laps
Mod 1/2

Wednesday WOD

20 KBS
20 Gobbler
20 Bods
2 Burpees on the minute
AMRAP 20 min
Mod AMRAP 15min

BASEBALL WOD

10 Side Jumps
20 Lunge
30 Slam Balls
40 Wood Choppers

31's

Run a Suicide between each of the following & do 31 reps of each:
Burpees
Box Jumps
Dunks
Push-ups
Jump Ropes
Butterfly sit-ups
Squats
Supermans
Shoulder taps
Mountain Climbers
Mod 1/2

Thank You JODIE for an awesome WOD!!!

31 !



Heart U Jodie !!



27 Obstacle Course

Fun Friday!

400m Run
75 Push Press
400m Run
75 Back squats
400m Run
75 Curls
400m Run
75 Thrusters

Mod 1/2

Chipper WOD

100 KBS
90 Jump Ropes
80 Mountain Climber Sets
70 Butterfly Sit Ups
60 SDHP
50 Pushups
40 Burpees
30 Dunks
20 Table Top Planks
10 Suicide Lines
 Mod 1/2

LITTLE WOD

400m Run x'1
21-18-15-12-9-6-3-1
Slamballs
Lunge Sets
Side jumps
Jump Ropes
Waiter Carry
400m Run x'1

MOD 200m run 21-15-9-3 200m Run

Love Ya Melanie Little!!

Farmer Shuffle

3 Farmer Shuffles
150 Step Ups w/Kettle Bell
3 Farmer Shuffles
150 Jump Ropes
3 Farmer Shuffles
150 Gobblers

Mod 75 reps

Boot Camp BINGO!!!

Goal: Black out your Bingo card drawing either
Lunges
Suicide Runs
Dunks
Burpees

BINGO!!

Saturday Partner WOD!

RX 400m Run
100 Partner Wall Balls
100 Slam Balls
100 Burpees
100 Weighted Lunge
500 Jump Ropes
400m Run
Mod:1/2

 

Ready, Set Go!!





Plankin Bootcamp Style!



Hundreds WOD

400m Run
100 Burpees
200 Squats
300 Jump Ropes
400m Run

Kettle Bell Hell

10 SDHP
10 KBS
10 Gobbler Shuffle
x's 10 rounds..mod x's 7 rounds

Just 12 Minutes

1 Minute of Work/1 Minute of Rest

Burpees, Push Press, Back Squats, Thrusters

Filthy Fifty

50 of each

Burpees
Box Jumps
Mountain Climbers (set)
Knees to Elbows (set)
Bicycles (set)
Angry Gorillas
Pushups
150 jump ropes
Supermans
Lunges (set)
Pull Backs (set)

WOD: KELLY..She's back!

400m Run
30 Box Jumps
30 Wallballs
x's 5 Rounds Mod x's 3 Rounds

Saturday WOD

200 kbs
5 Burpees on the Minute..
(mod) 2 Burpees

Friday WOD

3 Complete Suicide Runs
50 Slamballs
15 Burpees
3 Complete Suicide Runs
50 Weighted Lunges
15 Burpees
x's 2

31 Obstacle

31 Minutes of Krazy, Fun, Hard, Exhausting WOD'n!

Wednesday WOD

800m Run
50 Burpees
100 Squats
200 Mountains ea
800m Run

Tuesday WOD

15 KBS
15 SDHP
15 Box jumps
1 lap
AMRAP 20 min

Are you ready for some Football?

Partner-1 Burpees
Partner- 2 moves ball down field
1st 6 minutes Wall Ball Throw
2nd 6 minutes Under Hand Throw
3rd 6 minutes Waiter Carry
Switch with partner each time/ keep running count of burpees
18 minute WOD

Saturday WOD

10-1
Burpee bar jumps
Thrusters
Curls
1 suicide

First Friday Wod!

400m run
10 Dunks
10 Mountain sets
10 sdhp
x's 5 rounds

8/4 WOD

8kbs, 4 burpees
8 Gobblers, 4 burpees
8 weight box steps, 4 burpees
amrap 18 min

I 8 dis

1 suicide run
8 side jumps
8 slamballs
weighted lunge walk
wall ball throw back

Count'r up WOD

10-20-30-40
Tuck jumps
Pushups
Jump rope 100 ea rnd
Superman
Run 1 lap for 10's, 2 laps for 20 etc.

Just a yittle BS....Burpees and SDHP's

50 sdhp, 10 Burpees , Run
40 sdhp, 20 Burpees, Run
30 sdhp, 30 Burpees, Run
20 sdhp, 40 Burpees, Run
10 sdhp, 50 Burpees , Run

Saturday Fun x 3

800m. Run
24 KBS
12 Burpees
6 box jumps
x's 3 rounds

Order Up

21-18-15-12-9-6-3-1
Burpee long jumps
Slamballs
Waiter run 

Bar Run

200m run
75 pushpress
run
75 back squats
run
75 curls
run
75 thrusters
run

Tabata Tuesday

20 seconds work/10 seconds rest x's 8 rounds
Jumpropes
Push-ups
Long jumps
SDHP
Dunks
Butterfly sit-ups
Shoulder taps

Count'r UP

3 burpees
1 suicide
count up by 3 burpees 15min amrap

Sunday Funz

10 Burpee/chest
10 side jumps
10 Slamballs
10 r woodchoppers
10 l woodchoppers
Weighted lunge length of field
Amrap 19 minutes

AMRAP

AMRAP 15 min


15 KBS aka Kettle Bell Swings
10 Burpees
5 Box Jumps

Farmer Fun

3 laps weighted run aka farmers shuffle
150 Pullbacks
3 laps weighted run
150 Gobblers
3 laps weighted run
150 dips
3 laps weighted run
150 jump ropes
3 laps weighted run

5x5

10 Slamball burpees
10 Cross Mountain Climbers (sets)
10 Bicycles (sets)
x 5 rounds

Then run 400m x 5

Partner WOD

Partner 1 Works for a minute
Partner 2 Rests

Burpees
Dunks
KBS
Thrusters
SHDP

x 3 rounds

Kelly

30 Wall Balls
30 Box Jumps
.25 mile run

x5 times

Chipper WOD

100kbs
90 jump ropes
80 mountains
70 butterfly
60 sdhp
50 lunges
40 pushups
30 dunks
20 shoulder taps
10 burpees

Burp, Push, Squat

25 burpees
50 Push-Press 10 jump squats
40 Push-Press 20 jump squats
30 Push-Press 30 jump squats
20 Push-Press 40 jump squats
10 Push-Press 50 jump squats
25 burpees 

Funky Frio WOD

5 sets of suicides (5 lines in each set)
50 Slamballs
15 burpees
5 sets of suicides
50 lunges with ball over head
15 burpees

x 2 (second round only one set of suicides each time)

Why me WOD?

Every minute do...
7 burpees
then as many thrusters as you can

When the next minute hits....
7 burpess
then as many thrusters as you can

when you get to 150 thrusters you're done.

4 Corners

10 long jumps
10 push-ups
10 Lunges (ea leg counts)
10 Butterfly sit-ups
Next round 20ea, next 30ea...AMRAP 20 minutes

Ring a Ding

20 SDHP
40 KBS
60 Gobblers
x's 3 rounds 


1/2= mod x's 3 rounds

1776 WOD

17 Burpees
76 Jump Ropes
17 Burpees
76 Slamballs
17 Laps
76 Burpees

mod 1/2

R & B WOD

Run 1/2 mile
21 kbs
12 burpees
X's 3
Mod= 1/2 

Bootcamp Gone Bad!

Run .25 m

3 Rounds: 1 minute each station
Jump squats
Pull backs
Jumping jacks
Burpees
Dips
Rest

Run .25 after 3 rounds are finished

Kettle Bell Hell

10 rounds
10 SDHP
10 KB swings
10 around the body
10 gobbler squat
Farmers shuffle

Count Down

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

Burpee over the bar
Thrusters
Run .2 miles

Filthy Fifty

50 of each

Burpees
Box Jumps
Mountain Climbers (set)
Knees to Elbows (set)
Bicycles (set)
Jumping Squats
Pushups
150 jump ropes
Supermans
Lunges (set)
Pull Backs (set)

Saturday 5-10-15

5 kbs
10 Burpees
15 squats
1 suicide
RX: amrap 20 min/ MOD: amrap 15min

Jello Shots

Gotta experience this one to fully get it, but I promise you will never look at jello shots the same!

Bar Time

50 Butt Kickers & High Knees
50 Thrusters
50 Butt Kickers & High Knees
50 Curls
50 Butt Kickers & High Knees
50 Back Squats
50 Butt Kickers & High Knees
50 Push Press
rest
50 parallel burpee bar jumps

Tabata Tuesday

Jump Ropes
Push-ups
Long Jumps
Mountain Climbers
Jump squats

20 sec on, 10 sec rest x 8 rounds at each station

Football Monday

Partner 1 Burpees
Partner 2 moves ball down field
Switch off

Wall Ball Throws
Underhand Throws
Lunge
Squat

AMRAP in 20 min

Poker Thursday

Hearts- Burpees
Spades- Jumping Squats
Diamonds- Jump Ropes (add 0 to end of number)
Clubs- Shoulder Taps

I 8 This

Suicide run
8 side jumps
8 Slamballs
Lunge walk field + 21 burpees when I feel like yelling it..
X's 8 rounds
Mod x's 4 rounds

Flag Day WOD

run 5 laps together then

P-1 works/P-2 runs

150 KBS

150 SDHP

150 Gobblers

Chipper WOD

100 squats
90 Jump ropes
80 Push-ups
70 butterfly sit-ups
60 jumping jacks
50 burpees
40 lunges
30 shoulder taps
20 superman
10 burpees

I heart Kelly

30 Box jumps
30 Wall balls
Run .25 mile

x 5 rounds

BFF Day

50 Jumping Squats
5 laps of a three legged run
Wheelbarrow or bear crawl length of field and back

x4 rounds

FUN TIMES!!

Da B's

50 Butterfly sit-ups
10 Burpees
40 Butterfly sit-ups
20 Burpees
30 Butterfly sit-ups
30 Burpees
20 Butterfly sit-ups
40 Burpees
10 Butterfly sit-ups
50 Burpees
RX= above/ Mod= 1/2 of above

21-18-15-12-9-6-3-1

Push-press
Curls
Mountain Climber Sets
1 suicide run 

Counting by 3s

3 Burpees
3 Suicides

6 Burpees
6 Suicides

9 Burpees
9 Suicides

.... AMRAP in 15

June Specials

Can you imagine doing this by yourself??

20 partner wallballs
lunge 1/2 field (1 partner has ball)
squat walk 1/2 field (1 partner has ball)
long jump entire field back (1 partner has ball)

x's 10 rounds

*don't drop the "pet ball"

Memorial Day "Murph" WOD

1 Mile Run
100 Burpees
200 Push Ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Corners Count

10 Gobblers
10 mountains
10 lunges
10 burpees

20,20,20,20 etc..
amrap 20 min

Come on you know you love kettle bells...

20 SDHP
40 KBS
60 sqauts

x 3 rounds

I Hate Your Jump Ropes

400m Run
25 burpees
300 Single Jump Ropes or 50 double under jump ropes
100 mountain climbers (each leg counts)
400m Run
25 burpees

Counting Up

10-20-30-40

Suicide (1 the first round, 2 the second round, etc)
Thrusters
Curls
Push Press
Back Squats

Bootcamp Gone Bad!

1 minute at each station

Dips
Burpees
Jumping Jacks
Pull Backs
Vertical Jumps

x 3 rounds

(1 minute rest in between rounds)

I 8 This

8 Slamballs
8 Burpee long jumps
Weighted lunges
X's 8 rounds

Jello Shot Wednesday

You know how it works...you get a jello shot (all cup....no jello, no shot). You do whatever it says. This involved lots of...

Burpees
Squats
Jumping Squats
Shoulder taps
Planks
Frog Pushups
Pushups
Suicides
Mountain Climbers
and Running

then add a set of cone burpees (72) and your done.

A Great Gift

Makes a great gift for teachers, family, friends.....just sayin :). Email Channel to purchase yours today!

Fabulous Football Tuesday

Partner 1 work down length of football field
Partner 2 does Burpees
Then they switch

5 Min- Wall Ball Throws
5 Min- Underhand throws
5 Min- Bear crawl pushing ball
5 Min- Crab crawl pushing ball

What a tabata Monday?

20 seconds on, 10 seconds rest

Mountain Climbers
Squats
Long Jumps
Push Ups
Burpees

High 5 Partner!

5 high 5 burpees
100 partner wb's
5 high 5 burpees
100 partner butterfly situps
5 high 5 burpees
100 partner sb's
5 high 5 burpees
100 partner twist
5 high 5 burpees
100 partner woodchoppers
30 high 5 burpees

New Summer Hours!!

Join us this summer....and pass along to your friends and family.

Belly up to the Bar

10-1 (meaning 10, 9, 8...1)

Thrusters
Burpees over the Bar
Run .2 miles

(yes that is a total of 2 miles)

Perfect 10 WOD

10 KBS
10 SDHP
10 Gobblers
Shuffle with kettle bell down field
3 burpees 

x 10 rounds

Chipper WOD

100 jumpin squats
90 Jump ropes
80 Push-ups
70 butterfly sit-ups
60 jumping jacks
50 burpees
40 lunge sets
30 shoulder tap sets
20 superman
10 burpee 

Kelly

30 Wallballs
30 Box jumps
.2 mile run
x's 5 rounds

Saturday Partner WOD

5 Burpees
10 pushups
15 Squats
weighted lunge length of field.

Kettle Bell Hell plus some.

21-18-15-12-9-6-3-1
(1) suicide run starts each above series (8 suicides total 1/2 mile run)
Gobbler
KBS
SDHP

Count'r UP WOD

3 Knees to Chest

3 Burpees

6 Knees to Chest

6 Burpees


count up by 3's AMRAP in 15 minutes.

Tuesday Trot WOD

Run 1/4 mile
50 push-ups
Run 1/4 mile
50 lunge set
Run 1/4 mile
50 squats
Run 1/4 mile
50 burpees 

Burpee Off

AMRAP 20min

20 Partner Wallballs
Burpee off
20 partner twist
burpee off

Don't drop ball! Start over if you do!

Run for the Hills 5K

Looking good guys!! Way to Run for the Hills.

Thursday Partner WOD

50 Burpees
200 Thrusters
200 Curls
200 Push Press
200 Back Squats
50 Burpees

What kind of Wednesday WOD Wuz that?

10-1
Slam Balls
right wood choppers
left wood choppers
run .2 miles


This was a really tough one, especially for us non-runners. Great way to knock out 2 miles.

Poker on Tuesday

Poker

Diamonds- Sucicides
Hearts- Burpees
Spades- Jumpin Squats
Clubs- Shoulder taps

AMRAP in 20 minutes

Baseball Fun

10 burpees
20 sdhp
30 butterfly situps
40 mountain climbers


Amrap 20 min. 

Thursday Payback

Run 1/4 Mile
25 Burpees
50 Long Jumps
75 Squats

x 3 rounds

Monday and Tuesday WOD

Paleo Challenge

15 KBS
15 Wall Balls
15 Burpees

x 6 rounds

Saturday Partner WOD

100 wallballs
100 Slamballs
100 Burpee balls
100 lunges set
P-1 working P-2 runnin

Jello Shot Thursday

Jello Shots...minus the jello and the tequila.

A little of the following

Jumping Squats
Squat Holds
Squats
Burpees
Suicides
Supermans
Frog Push-ups
Verticals
Right Side plank
Left Side Plank
Front Plank
Push Ups
Shoulder Taps
Butterfly Situps

Kettle Bell Hell

21-18-15-12-9-6-3-1

SDHP
R Arm Swing
L Arm Swing
Around the Bods
1 suicide

Bootcamp Gone Bad!

1 min at ea. Station x's 3 rounds

Pullbacks
verticals
KBS
burpees
jumpin jacks 

Whata WOD

10-20-30-40
Burpees
Back Squats
Curls
Run

Saturday's Obstacles

10 burpees
run
10 sdhp
run
box jump
dip
run
10 pushups
bear crawl
run

I 8 This

Run 400m *ony at beginning of 8 rounds*
8 burpee slams
8 throw downs
8 twist
8 wallballs
Run 400m *only at end of 8 rounds*
x's 8 rounds

Whata Wednesday WOD

15 sdhp
15 thrusters
15 burpees
amrap 20 minutes

Tabata Tuesday

20 seconds on, 10 seconds off x 8 rounds

Burpees
Box Jumps
Squat holds (squat for the 20 seconds, hold it for the 10)
Jump Ropes

Monday Football

Partner 1 burpees/ partner 2 moves the ball down field

wall ball style
under hand
backwards


AMRAP in 20 minutes

Saturday WOD

21-18-15-12-9-6-3-1
Burpees, KBS & suicide run

Baseball Thursday

1st base = 10 Burpees
2nd base= 20 Slamballs
3rd base= 15 knee to chest jumps & 15 jumpin jacks
Home= 40 shoulder taps

Filthy Fifty

Fifty of each

Burpees
Box Jumps
Pull Backs (set)
Jump ropes (150)
X Mountain Climbers (set)
Lunges (set)
Jumping Pull Ups
Knees to Elbows (set)
Bicycles (set)
Superman

Monday's WOD

10 SDHP
10 Burpees
10 Gobblers
10 Burpees

x's 5 rounds

Poker on Wednesday

Diamonds- Suicides
Clubs- Shoulder Taps
Spades-Jumping Squats
Hearts- Burpees

Highest hand in 20 minutes wins.

20 on Tuesday

20 long jumps
20 push ups
20 jump ropes
20 lunges
20 Burpees
X's 5 rounds

Burpee Off

20 throw downs
burpee slam length of field
20 twist

AMRAP 20 minutes

What a Wednesday

30-25-20-15-10-5
Wallballs
Box Jumps
Burpees

The fifteenth

15 Thrusters
15 SDHP
15 Burpees

AMRAP in 15 minutes

Nerf WOD

Because Channel had too much free time on her hands we had a Nerf Gun WOD involving burpees, suicides, push ups, and jumping squats.

You had to be there....

Four Corners

10 SDHP
10 Burpees
10 Box Jumps
10 Squats

AMRAP in 20 minutes

Thur WOD

10 R Arm Swings (kettle bell)
10 L Arm Swings
10 Burpees
1 Suicide

AMRAP in 20 min

Tabata This!

20 sec on 10 sec rest x's 8 rnds

Squats
Burpees
Thrusters
Superman

Really?

10-20-30-40
Run
Lunge Set
Jump Ropes
Burpees

I 8 This

8 burpee slams
8 throw downs
8 twist
8 wall balls
x's 8 rounds

Longest WOD Ever!!

P-1 runs suicides/ P-2 works
200 Thrusters
200 Curls
200 Back squats
200 Push Press
4 wall sits
3 burpees on the minute


Only one team finished under 30 minutes...this WOD was a beast!!

21-18-15-12-9-6-3-1

21-18-15-12-9-6-3-1 (of each)

Long jumps
Butterfly situps
Squats
Burpees 

Channel (and we thought Kelly was bad)!

Run (1/4 mile)
25 Burpees
25 Box Jumps
25 Slam Balls

x 4 rounds

Performance WOD

15 Kettle Bell Swings
15 Wall Balls
15 Burpess

x 6 rounds

Saturday Partner WOD

One partner works while other parter runs length of the field. 

41 Burpees (combined total)
150 Jumping Squats
150 Slam Balls
150 Push Ups
150 Weighted Lunges
Bear Crawl with ball and partner down the field
Crab Walk with ball and partner down the field
41 Burpees (combined total)

Football Funz

Partner WOD
Partner 1 does burpees while partner 2 moves the ball down the field, switch off when partner gets back...

5 Minutes of Wall Ball throws
5 Minutes of Underhand throws
5 Minutes of Overhead throws.

Filthy Fifty

50 of each 

Jumpin Pull Ups
Squats
Box jumps
Lunges
Pull backs
Burpees
Knee elbows
Bicycles
Superman
150 jump rope
Pushups
X mountain climbers

Kettle Bell Hell (seriously)

10 Kettle Bell Swings (KBS)
10 Summo Dead High Pulls (SDHP)
10 Around the BODS (BOD)
10 Gobblers
1 shuffle down and back

x 10 rounds

Monday's Killer WOD

10 sit n throw
burpee long jumps
10 slamballs
burpee long jumps
10 sit n twist repeat
x 5 rounds

Tabata Saturday

We started with a really fun game involving burpees (not!)

Then onto TABATA (20 seconds on, 10 seconds off x 8 rounds)

Jump Ropes
Squats
Push Ups
Cross Mountain Climbers

Poker on Thursday

It was poker day!!

Wednesday WOD

25-20-15-10-5
box jumps, pushups, wallballs, roll backs, burpees on the minute.

15 Minutes of Fun!

1 minute of each of the following...

Pull Backs
Vertical Jumps
Kettle Bell Swings
Supermans
Burpees

x3 rounds

Valentine Heart WOD

Both run get a card do face value of card in:

Partner squats

Partner lunges

Jump Rope add a 0

Burpees

suicide/wall sit...next card

Highest added cards & best hand wins

Saturday Team WOD

10 Burpees
lunge walk
10 bicycles
lunge walk
10 sdhp
lunge walk
10 slam balls
sprint back
amrap 20 minutes

Da Perfect 10s

10 burpees
10 push press
10 back squats
10 thrusters
x's 10 rounds

Wonderful Wednesday WOD

10 Partner Wallballs
burpee off down the field (drop the ball start over)
10 round bods
AMRAP 15/20 minutes

Jello Shot WOD

 We played the jello shot game today. Oh what fun!

The food logs are coming in & looking good. If you haven't started our new challenge it's not too late. Go to the challenge page and print yours out today. Every completed food log is worth 5 tickets.

Day After Superbowl Killer WOD

RUN
10-20-30-40
Lunges
Jumpin squats
superman
jump ropes
Knees/elbows
push-ups
RUN

Partner WOD

100 Burpees
5 Suicides
100 Thrusters
5 Suicides
100 Back Squats
5 Suicides
100 Summo Dead High Pulls
5 Suicides

One partner works while the other partner rests.

Don't forget to be keeping track of your food logs. Turn them in and receive a ticket towards our prize giveaway.

I 8 This

8 Slam Ball Burpees
8 Throwdowns
8 Wall Balls

x8 rounds

Those who came out today in the freezing cold weather earned an extra ticket for our drawing!! Good job guys! Don't forget to keep your food and exercise log and turn in at the end of your workout week.

Burrrronie Burpee Wednesday

10 Right Arm Swings
10 Left Arm Swings
10 Around the Bods
Run
5 Burpee Burrrrronies

Tabata Tuesday

Kettle Bell Swings
Cross Mountain Climbers
Jumping Squats
Push Ups

20 seconds on 20 seconds off x's 8 rounds

Partner WOD

Run
150 sit n twist
150 slam balls
150 wall balls
50 partner squats or 50 each
25 burpees each
wheelbarrow length of gym or bear crawl


*Don't forget to leave your comments, questions, and client testimonies in the comment section below, I love to hear from you guys*

Saturday fun