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