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