Monday, December 31, 2012

Rockin' New Year's Eve Countdown WOD

Buy in: air balls

10-9-8-7-6-5-4-3-2-1:
Ice skater sets
Hollow rocks
Box office jumps
Push ups alternating ball- each
Right Back lunge to kick w ball
Left Back lunge to kick w ball

Buy out: ball slams

Waiter carry ball to each station

A: 40 I/O reps, 8-1
B: 60 I/O reps
C: 77 I/O reps, all pushups on toes

At 11:59, stop & do slams for 1 min

If you get caught not picking up ball in a squat, 10 surrender penalty

Friday, December 28, 2012

39 and Holdin' WOD

39 KBS w/1 Shuffle w/KB
39 KB Squat Press w/1 Shuffle w/KB
39 Hammer Curls w/1 Shuffle w/KB
39 SDHP w/1 Shuffle w/KB
15 Sec Squat Holds every 2 min for 20 mins

A: 1 Round
B: 2 Rounds
C: 2 Rounds and 4 Burpees at each squat hold

Thursday, December 27, 2012

Triple Play WOD

Do Not Finish Rounds

3 min Burpees
(3 min rest)

6 min AMRAP
   20 Slamballs
   20 Hands Up Push Ups
   100m Run w/Ball
(3 min rest)

12 min AMRAP
    10 Burpees
    10 Slam balls
    10 Hands Up Push Ups
    10 Ice Skaters- each counts
    10 Thrusters

Trail Run/Obstacle

Wednesday, December 26, 2012

After Christmas Count Down

Start w/12...then repeat the previous days for with each new series

12 Front Squats
11 Weighted Sit Ups
10 Air Balls
9 Surrenders
8 Burpees
7 Overhead Lunges
6 Slam Balls
5 Nasty Sets
4 Push Up Side Tap sets
3 Right Wood/Left Wood Choppers
2 Waiter Carries
1 Run

A: 200m Run
B: 800m Run
C: 1600m Run

Monday, December 24, 2012

12 Days of Christmas WOD

1 Hundred Jump Ropes
2 Gobblers
3 Burpees
4 Thrusters w/KB
5 Box Jumps
6 SDHP
7 Sit Ups
8 Right Arm Swings
9 Left Arm Swings
10 Push Ups
11 Dunk/Long Jumps
12 KBS
Run to Grow On!

A: 50 Jump Ropes; 200m Run
B: 800m Run
C: 1600m Run

Saturday, December 22, 2012

Hero WOD: Victoria

In Honor of , Victoria, teacher at Sandy Hook Elementary:

10 Thrusters
14 Box Jumps
12 SDHP
12 Burpees
27 KBS

A: 3 Rounds
B: 4 Rounds
C: 5 Rounds

Many thanks to everyone who came out and WOD'd and prayed for the families/victims
of the Sandy Hook tragedy.....your hearts are aMAZEn!!! Love You Big!!

Friday, December 21, 2012

Friday WOD...Honoring Sandy Hook Elementary School

26 rounds of:

5 Burpees
XX Bingo Ball #1
XX Bingo Ball #2
1 Lap (50m)

A: 5 Reps for each bingo ball
B: 10 Reps, run with med ball
C: 12 Reps, run with med ball

Thursday, December 20, 2012

V-17 WOD

Buy In/Out Run
17 Reps of Each

Burpees
KBS
Gobblers
Shoulder Tap Sets
Sit Ups
Box Jumps

A: 400m Run; 4 Rounds
B: 600m Run; 6 Rounds
C: 700m Run; 7 Rounds

Wednesday, December 19, 2012

Spotlight Boot Camper: Tammy Freijy!

Barely Legal Freijy WOD

21-18-15-12-9-6-3-1
Burpees
Jump Ropes Add 0
Air Balls
Knee to elbow push-ups (each count)
200m ea series

A: Start @ 15
B: Start @ 18
C: Start @ 21

You are awesome and so was your WOD!! Loved honoring you today!!

Tuesday, December 18, 2012

Happy Tuesday WOD

10 Planks
20 Thrusters
30 Squat Front Kicks (each)
40 Butt Kicker Sets

A: 5 Rounds
B: 6 Rounds
C: 7 Rounds..must do full plank jacks

Monday, December 17, 2012

It's Just One More...WOD!

Count Up By One

Slam Ball
Overhead Lunge-set
Ball Tap-set
Cobra Push-Up w/dip dive
1 Waiter Carry
AMRAP 25 min

Saturday, December 15, 2012

Just A Few Hundred WOD

Partner 1 Work/Partner 2 Rest
Run Together

100 Burpees- 1 lap w/KB
100 Jumping Jacks- 1 lap w/KB
100 KBS- 1 lap w/KB
100 Jump Ropes- 1 lap w/KB
100 SDHP- 1 lap w/KB
100 Burpees- 1 lap w/KB
10 Parter Tire Flips

A: 50 Reps
B: As Written
C: Add 400m Buy In/Out

Friday, December 14, 2012

Team WOD

Teams of 4

Run
500 Sit Ups
400 Thrusters
300 Box Jumps
200 Burpees
100 Curtis P's
Run

A: 1/2 Reps 400m Each Run
B: 800m Each Run
C: 1600m Each Run

Run Together- All Work at Same Time

Thursday, December 13, 2012

Happy 13th WOD

1 Suicide
13 One Hand Ball Push Ups- each side counts
13 Weighted Sit Ups
13 Right Wood Choppers/13 Left Wood Choppers
13 Curtsy Lunge
13 Airballs
AMRAP 26 min

Wednesday, December 12, 2012

What Are The Odds WOD

SDHP
Thrusters
Reverse Lunge Curl-each leg counts
Burpee Bell Tuck Jumps

A: 8-1 200m Buy In/Out
B: 10-1 400m Buy In/Out
C: 12-1 400m Buy In/Out

Tuesday, December 11, 2012

4 Corner WOD

10 Side Tap Push Ups- Each side counts
10 Long Jumps
10 Butterfly Sit Ups
10 Nasty Sets
Each Corner Increase by 10
(1) Wall Walk Every Series

25 AMRAP
Finish Round, then 400m Buy Out

Monday, December 10, 2012

Chilly Monday WOD!

10 Surrenders w/Ball
20 Slam Balls
30 Front Squats
40 On Back Russian March- Each Leg Counts
50 Jump Ropes

A: 4 Rounds
B: 6 Rounds
C: 8 Rounds

Saturday, December 8, 2012

Spotlight Boot Campers: Kory and Kayla Klein!

Krazy K's 4 QTR football WOD

1st Quarter
Partner up & over Push-ups
2nd Quarter
WallBall throw 20 shared Burpees
1/2 time
60 shared OU BUTT KICKERS
3rd Quarter 
Long Jump dip dive
4th Quarter 
400 Shared Jump Ropes
Overtime
10 shared tire flips
Tailgate Party
400m partner run

AMRAP 30 Minutes


Friday, December 7, 2012

Plus 7 WOD

7 Cobra Push Ups
14 Burpees
21 Dead Lifts
28 Push Press
35 Jumping Jacks
AMRAP 27

Thursday, December 6, 2012

Kitchen WOD

Buy In Run
49 Burpees
49 Weighted Butterfly Sit Ups
49 Weighted OH Lunge Sets
49 Mountain Climber Sets
49 Front Squats
49 Jump Ropes
49 Supermans
49 Ball Taps
49 Slam Balls
49 Twist Sets
Buy Out Run

A: 400m
B: 600m
C: 800m

Wednesday, December 5, 2012

Five Alive!

5 Burpees
10 Hammer Curls
15 Nasties Each
20 KBS
200m Run

AMRAP 25 mins

Tuesday, December 4, 2012

Countin Up WOD

10-20-30-40 
Jump ropes add zero
Ice Skater Sets
Farmer Carry Lunge each

A: As written
B: 200 after ea series
C: 400 after ea series

Monday, December 3, 2012

Kate Minus 8

8 Burpee Long Jumps
8 Burpee SDHP
8 Burpee Bar Jumps
8 Burpee Thrusters
400m Run

AMRAP 34 minutes

Saturday, December 1, 2012

Saturday

No Bootcamp Today.....We'll see you at the Dirty Girl Mud Run!!!

Friday, November 30, 2012

We did TABATA today!!

Burpee Dumb Bell Tap
Jump Ropes
Push Up-Alt Hand on Ball
Butterfly Sit Ups
Pop Up Planks
Hollow Rocks

Thursday, November 29, 2012

Partner WOD

100 Box Jumps
100 KBS
100 Slam Balls
100 Thrusters
100 Burpees

P-1 works/P-2 Runs 100m

A: 1/2 reps
B: As Written
C: 400m Buy In/Out

Wednesday, November 28, 2012

Wednesday WOD

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

Slamballs
Weighted Lunge Sets
Side Jumps
Jump Rope
Waiter Carry there/back

A: Start @ 18
B: As Written
C: 400 Buy In/Out

Tuesday, November 27, 2012

Tuesday WOD

100m w/KB Burpee x 4
100 Gobblers
100m W/KB Burpee x 4
100 Butt Kicker Sets
100m W/KB Burpee x 4
100 KBS
100m w/KB Burpee x 4

A: 3 Burpee 50 Reps
B: 5 Burpees 100 Reps
C: 7 Burpees 100 Reps

Monday, November 26, 2012

Spotligth Bootcamper: Shelly Hollums!

Holla for Hollums WOD!

(1)Suicide Run
12 Curtis p
12 Side Tap Push Up-each side counts
12 KBS
Holler Burpees on the min.
Amrap 26 min finish round

A: 2 Burpees
B: 4 Burpees
C: 6 Burpees
Last Burpee Holla 20min 

Big Heart Shelly!!!


Saturday, November 24, 2012

Run and KB's...That's All Folks!

1 Mile Run
15 KBS every 2 minutes.

25 lb and higher- 20 KBS
20lb and lower- 5 Burpee Penalty

Friday, November 23, 2012

Black Friday Special

Mad Dash 400m
25 Burpee Blow Out
25 Coupon Curls
25 Take it Back Squats Burpees Penalty
25 Sit Up Sales
25 Nasties- each at checkout!
Collect your Money and go again!
AMRAP 25 min

Thursday, November 22, 2012

Count Your Blessings WOD

Happy Thanksgiving!

Dressing Dunks
Cranberry Curtis P's
Brown Gravy Burpees
Savory SDHP
Turkey Trot 200m
Start @ 1 Count Up
AMRAP 30min

Wednesday, November 21, 2012

Krazy Aunt Kelly

30 Wall Balls
30 Box Jumps
400m Run

A: 3 Rounds
B: 4 Rounds
C: 5 Rounds

Tuesday, November 20, 2012

Uncle Murph

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

A: 400m/50/100/150/400m
B: 800m/800m
C: As Written

Monday, November 19, 2012

Grannies On Da Run WOD

Partner 1 Work Partner 2 Run

100m
124 Slamballs
124 Ball Tap Sets
124 Burpees
124 Supermans
1240 Jump Ropes
124 Front Squats w/Ball
124 Pull Back Sets
124 Weighted Sit Ups

A: 1/2 Reps 200m Buy In/Out
B: 400m Buy In/Out
C: 600m Buy In/Out

Saturday, November 17, 2012

Friday, November 16, 2012

Friday WOD

Run/75 Push Press
Run/75 Back Squats
Run/75 Curls
Run/75 Thrusters

A: 200m
B: 400m
C: 600m

Thursday, November 15, 2012

Count By 5's WOD

5-10-15-20-15-10-5

Burpee-Jumpin Jacks
Pull Back Sets
Box Jumps
Butterfly Sit Ups

A: 200m Buy In/Out
B: 400m Buy In/Out
C: 600m Buy In/Out

Wednesday, November 14, 2012

We played Football today!!

Partner 1- Burpees
Partner 2- Moves Ball

6 min Wall Ball Throw
6 min Underhand Throw
6 min Waiter Carry
Run

A: 400m
B: 800m
C: 1600m

Tuesday, November 13, 2012

Countdown WOD

25-20-15-10-5

Side Jumps
Overhead Lunges-each
Burpee Ball Jumps
Slam Balls

A: Start @ 20; 200m Run each series
B: As Written; 200m Run each series
C: As Written; 400m Run each series

Monday, November 12, 2012

Shat Happens WOD

Burpees
KBS
SDHP
Butterfly Sit Ups

A: 400m Buy In/Out: 40, 20
B: 400m Buy In/Out: 40, 30, 20, 10
C: 800m Buy In/Out: 40, 32, 24, 16, 8

Saturday, November 10, 2012

Spotlight Boot Camper: Mike Machacek

40 Ain't Nothin

40 Long Jumps
40 Slam Balls
40 Box Jumps
400m Run
400 Jump Ropes
40 Sit n Twists each
40 Burpee Bar/Line Jumps
40 Wall Balls
Finish w/Run

A: ½ reps 200m Run
B: 800m Run
C:1600 m Run

Friday, November 9, 2012

Niner WOD

9 OH Lunge sets
90 Jump ropes
9 Curtis P’s
9 Wall Balls
Run 200m
AMRAP 29min

Thursday, November 8, 2012

Nothin' but a Shuffle WOD

SDHP
KBS
BOD
Gobbler
Burpees
Shuffle w/KB

A: 5 Reps Each x's 10 rounds
B: 7 Reps Each x's 10 rounds
C: 10 Reps Each x's 10 Rounds

Wednesday, November 7, 2012

Put Your Hands Up! WOD

10 Surrenders/10 Burpees/RUN
20 Surrenders/20 Burpees/RUN
30 Surrenders/30 Burpees/RUN
40 Surrenders/40 Burpees/RUN

A: ½ reps 200m ea series
B: 200m ea series
C: 400m ea series

Tuesday, November 6, 2012

Chipper WOD

100 Tucks, 10 Burpees
90 Mountain Climbers, 10 Burpees
80 Jump Ropes, 10 Burpees
70 Butterfly Sit Ups, 10 Burpees
60 Lunges, 10 Burpees
50 Dunks, 10 Burpees
40 Push Ups, 10 Burpees
30 Table Top Planks, 10 Burpees
20 Long Jumps, 10 Burpees
10 Burpees
1 Run

A: 1/2 Reps 200m
B: As written/400m
C: As written/600m

Monday, November 5, 2012

Triple Play

3 Min Burpees

(3 min rest)

6 Min AMRAP
20 Ball Slams
20 Hands Up Pushups
100m Run with Ball

(3 min rest)

12 Min AMRAP
10 Burpees
10 Ball Slams
10 Hands Up Pushups
10 Ice Skaters each
10 Wall Ball- no wall

Sunday, November 4, 2012

Saturday, November 3, 2012

12-1 WOD

12-11-10-9-8-7-6-5-4-3-2-1

Burpee Bar Jumps
Thrusters
Curls
200m Run Each series

A: Start at 7
B: Start at 10
C: Start at 12

Friday, November 2, 2012

Bless Your Soul WOD

15 Reps of Each

Swings (KBS)
Squats- weighted
SDHP
Star Burpees
Switch Push Ups
Supermans
Sit Ups
25 min AMRAP

Thursday, November 1, 2012

We Played Baseball Today!

10 Burpees
20 Slamballs
30 Squats
40 Mountain Climbers (each leg counts)

AMRAP 25

Wednesday, October 31, 2012

Happy Halloween WOD

31 Jumpin Jaco-lanterns
31 Boogie Ma Burpees
31 Creepy Curtis P's
31 Dracula Dunks
31 Spooky Sit-Ups
31 Boo Bods
310 Jumping Jump Ropes

A: 1 Round
B: 2 Rounds
C: 3 Round

Tuesday, October 30, 2012

Tuesday WOD

100 SDHP
100 Jump Ropes
100 Thrusters
100 Lunges (each leg counts)

A: 3 Burpees on the minute
B: 5 Burpees on the minute
C: 7 Burpees on the minute

Burpees end at 15 minute mark

Monday, October 29, 2012

V-17 WOD

Buy In/Out Run
17 Reps of each
Burpees
KBS
Gobblers
Shoulder Tap Sets
Sit Ups
Box Jumps

A: 400m 4 Rounds
B: 600m 6 Rounds
C: 700m 7 Rounds

Saturday, October 27, 2012

100 Partner WOD


Partner 1 Works/Partner 2 Rests

100 Burpees- 1 lap w/KB
100 Jumping Jacks- 1 lap w/KB
100 KBS- 1 lap w/KB
100 Jump Ropes- 1 lap w/KB
100 SDHP- 1 lap w/KB
100 Burpees- 1 lap w/KB
10 Partner Tire Flips

A: 50 reps
B: As Written
C: Add 400m Buy In/Out-Run together

Thursday, October 25, 2012

Thursday WOD

200m Run w/Ball
8 Burpee Slam Balls
8 Side Jumps
8 Right Woodchoppers/8 Left Woodchoppers
Waiter Carry down
Wall Ball Throw back

A: 5 Rounds
B: 7 Rounds
C: 8 Rounds

Wednesday, October 24, 2012

Spotlight Boot Camper: John Hinkebein!

Stink HINKy WOD

30 jump ropes
25 push presses
20 curls reverse lunge ea
15 Burpees
10 Back Squats
200 run
AMRAP 30 min

Fantastic WOD John! Congratulations!!

Tuesday, October 23, 2012

39 and Holdin'

39 KBS w/1 shuffle w/KB
39 KB Squat press w/1 shuffle w/KB
39 KB Hammer Curls w/1shuffle w/KB
39 SDHP w/1 shuffle w/KB
15 sec squat holds every 2 mins for 20 min

A: 1 Round
B: 2 Rounds
C: 2 Rounds and 4 burpees at each squat hold

Monday, October 22, 2012

Johnson WOD

15-1
Burpees
Slamballs
Weighted Lunge Sets
100m Run w/ball

A: Start @ 10
B: Start @ 13
C: As Written

Saturday, October 20, 2012

MP-33 WOD

10 Overhead Burpee Dumbbell Tap
9 Weighted Situps
8 Nasty Sets
7 Farmer Carry Lunge Sets
6 Table Top Planks
5 Curtis P's
4 Ab Skiers
3 SDHP
2 Burpee Long Jumps
1(00) Jump Ropes
0 Farmer Carry 100m

AMRAP 33min

Friday, October 19, 2012

Thursday, October 18, 2012

Only 15 Minutes WOD

1 Minute Work:1 Minute rest while Partner Works x's 3

SDHP
Jump Ropes
KBS
Bods
Side Tap Push Up- Each side counts

Wednesday, October 17, 2012

Jumpin and Flyin WOD

Dunk Long Jumps
Overhead Lunge Sets
Supermans
(1)100m Run w/Ball
Count up by 5's each round

AMRAP 23 min

Tuesday, October 16, 2012

Sweet 16 WOD

200m Run
16 Curtis P's
16 Table Top Planks
16 Gobblers
16 Nasties (each)
100m Ball Run

A: 4
B: 5
C: 6

Monday, October 15, 2012

Spotlight Boot Camper: Tammy Wambles!

We WAMBLES but we won't fall down WOD

Buy in 400m
(B-4 each segment) 15 Partner AB Twist
(After each segment) 40 Jump Ropes
Run Back
Down field
Plank walk
Long jumps
Up & Over pushups
Wall Ball Throws with 5 Slams
High 5 Burpees
Buy out run 400m
A: 2 rounds
B: 3 rounds
C: 3 rounds run w / ball

Saturday, October 13, 2012

Saturday WOD

400m Buy In
Box Jumps
Slam Balls
KBS
Burpees

A: 21-15-9-6-3-1
B: 21-18-15-12-9-6-3-1
C: 21-18-15-12-9-6-3-1 plus 200m run each series

Friday, October 12, 2012

Drei Run WOD

11-10-9-8-7-6-5-4-3-2-1

Burpee
SDHP
50 Jump Ropes each series
Run 200m w/bar

A: Start at 8
B: Start at10
C: Start at 11

Thursday, October 11, 2012

Count Up, Keep Going

1 Slamball
1 Overhead Lunge- sets
1 Ball Tap- sets
1 Waiter Carry

AMRAP 25 min- up by 1 each time

Wednesday, October 10, 2012

Countin Up

10-20-30-40

Jump Ropes (add a zero)
Push Ups
Farmer Carry Lunge- each leg counts

A: As written
B: 200 after each series
C: 400 after each series

Tuesday, October 9, 2012

Monday, October 8, 2012

Eight is Enough WOD

8 Slam Balls
8 Nasties (sets)
8 Push Ups- alternating one hand on ball
8 Surrenders
8 Burpees
8 Weighted Butterfly Situps
8 Supermans
80 Jump Ropes

AMRAP-28 Minutes

Saturday, October 6, 2012

Spotlight Boot Camper: Carol Perry!!

Carol Perry WOD:

26 Dunks
47 Curls
26 Pushups
47 Jump Ropes
26 Bent Over Rows
47 Back Squats

A: 4 rounds, 1/2 reps
B: 4 rounds
C: 4 rounds, 2 laps, all pushups on toes

Awesome WODin' in your honor Carol!! Big Hearts!!!



Friday, October 5, 2012

Thursday, October 4, 2012

Hands Up WOD

Runnin' with the Outlaws
Prisoner Squat Jumps
Hands Up Push Ups
Bicycle Sets
Wall Balls

A: 200m-20/200m-20/400m-40
B: 200m-20/400m-40/600m-60
C: 200m-20/400m-40/600m-60
       w/Hands Up Push Ups on toes

Wednesday, October 3, 2012

Count Up by 3's

Nasty Sets
Thrusters
SDHP w/Bar
Butterfly Sit Ups
AMRAP 23 minutes

Tuesday, October 2, 2012

Kate Minus 8

7 Burpees
7 Burpee SDHP
7 Burpee Bar Jumps
7 Burpee Thrusters
400m Run

AMRAP 34 minutes

Monday, October 1, 2012

Kitchen WOD

Buy In
49 Burpees
49 Weighted Butterfly Sit Ups
49 OH Lunge Sets
49 Mountain Climbers Sets
49 Front Weighted Squats
49 Jump Ropes
49 Supermans
49 Ball Taps
49 Slam Balls
49 Weighted Twist Sets
Buy Out Run

A: 400m
B: 600m
C: 800m

Saturday, September 29, 2012

Shinguards Required WOD

24-20-16-12-8-4

Butterfly Sit ups
Nasty Sets
Curls
Jump Ropes (add a zero)
Side Tap Push Ups
Box Jumps

A: Start at 20
B: 200m Buy In/Out
C: 400m Buy In/Out

Friday, September 28, 2012

Thankful Partner WOD

Jump Ropes (add a zero)
Thrusters
Hollow Rock
Angry Gorilla,
Nasty set
KBS
Flying Superman
Up/Down (Burpee)
Long Jump

Count up 1 ea time
A: 25 AMRAP
B: 28 AMRAP
C: 32 AMRAP

Thursday, September 27, 2012

HodgePodge WOD

41 KBS
11 Burpees/11 Butterfly Sit Ups
41 SDHP
11Burpees/11 Butterfly Sit Ups
41 Lunge Sets w/KB
11 Burpees/11Butterfly Sit Ups
41 BODS
11 Burpees/11 Butterfly Sit Ups
X's 2

A: 200m Buy In/Out
B: 400m Buy In/Out
C: 800m Buy In/Out

Wednesday, September 26, 2012

Happy 26th!

26 Slamballs
26 Jump Ropes
26 Side Jumps
13R, 13L Wood Choppers
Waiter Carry

A: 5
B: 6
C: 7

Pick Up Run
Trail Run

Tuesday, September 25, 2012

MYELL WOD

Nasties- Each
Push Ups- Rotional Each
Jumping Jacks

A: 5-10-15 1/4 Myell Run 15-10-5
B: 10-20-30 1/2 Myell Run 30-20-10
C: 20-30-40 Myell Run 40-30-20

13 Burpee Long Jumps each series

Monday, September 24, 2012

Ten WOD

Run
10 Burpees
10 Thrusters
10 Back Squats
10 Push Press

A: 6 Rounds 200m
B: 8 Rounds 200m
C: 10 Rounds 200m

Saturday, September 22, 2012

And....Repeat!

Buy-in Run
100m w/kb burp x's 4
50 Gobblers
100m w/kb burp x's 4
50 Jump Jacks
100m w/kb burp x's 4
50 KBS
100m w/kb burp x”s 4
25 Curtis P’s
Buy-out Run

A: 3 Burpess 200m I/O
B: 5 Burpees 200mI/O
C: 7 Burpees 400m I/O

Friday, September 21, 2012

Spotlight Boot Camper:Tracy Martin!!

MARTIN 4+4 & MORE

Buy in:
A:22 hands up pushups
B: 44 hands up pushups
C: 44 hands up pushups on toes, or clapping pushups

4 &, count up by 4:
 Box Jumps
 Burpees
 Mountain sets
 Jump ropes x10


Thursday, September 20, 2012

110% Cannon Ball

110 Mountain Climbers/110 Jump Ropes
100 Weighted Squats/110 Jump Ropes
90 Ball Taps/110 Jump Ropes
80 Weighted Butterfly Sit Ups/110 Jump Ropes
70 Weighted Lunges/110 Jump Ropes
60 Slam Balls/110 Jump Ropes
50 Side Jumps/110 Jump Ropes
40 Nasty Sets/110 Jump Ropes
30 Burpees/110 Jump Ropes
20 Dunks/110 Jump Ropes
10 Push Ups/110 Jump Ropes

A: 1/2 Reps
B: As Written
C: 400m Buy In/Out

Wednesday, September 19, 2012

Happy 19th WOD!

19 KBS
19 Burpees
19 SDHP
100m Farmer's Shuffle (with KB)

A: 4 Rounds
B: 5 Rounds
C: 6 Rounds

Tuesday, September 18, 2012

Funky Frio

Suicide
50 Slam Balls
25 Burpees
Suicide
50 Weighted Lunge (each leg counts)
25 Burpees

A: 1 Round
B: 2 Rounds
C: 2 Rounds 2 Suicides

Monday, September 17, 2012

Funky Frio Dos Krazys

200 Burpees
300 Squats
1000 Jump Ropes
P-1 Run/P-2 Works

A: 1/2 Reps 200m
B: 200m
C: 400m
Do Final Run Together

Saturday, September 15, 2012

Spotlight Boot Campers: Sherry Outlaw and Nancy Moran!

Grannies on the Run WOD

P1 reps / P2 runs 100m
124 Slam Balls
124 Ball Tap Sets
124 Burpees
124 Supermans
124 Jump Ropes
124 Front Squat with Ball
124 Pull Back Sets
124 Weighted Situps

A: 1/2 reps, 200m Buy in/out
B: 400m Buy in/out
C: 600m Buy in/out

Amazing Ladies!!! We love you big Nancy and Sherry!! You inspire us all! Hearts!

Friday, September 14, 2012

Thursday, September 13, 2012

Happy 13th WOD

13 nasty sets
13 R wood Chopper
13 L wood chopper
13 Butterfly weight
100 m ball run

A:5 rounds 200m I / O
B:7 rounds 400m I / O
C:9 rounds 400m I / O

Wednesday, September 12, 2012

4 Corners WOD

10 Gobbler
10 Burpee
10 Long Jump
10 Mountain Climbers
Increase By 10’s each Round

AMRAP 20 Min Finish Round

Tuesday, September 11, 2012

911 WOD


It was a blessing and honor to do this WOD in remembrance of   09/11/2001

RUN
9 Burpees (do 9 Burpees after each exercise)
11 Push Press
11 Curtis p w/Bar
11 Nasty Sets
11 Thrusters
11 TT planks
11 Back Squats
11 Long Jumps
11 reverse Curls
RUN

A: 800m (2 laps)
B: 1200 (3 laps)
C: 2001 (5 laps)

Monday, September 10, 2012

Happy Monday WOD

SDHP/BURP/RUN

50/10/1
40/20/1
30/30/1
20/40/1
10/50/1

A: Start @ 40/20/200m
B:400m
C:600m

Saturday, September 8, 2012

Happy 1/2 Hour WOD!

Beer Curls
Slam Shots burp
1 Beer Run
 
A:12 pack 200m
B: 18 pack 400m
C: 24 pack 400m

Friday, September 7, 2012

21-1 WOD

Slam Balls
Weighted Sit Ups
Box Jumps
KBS
Jump Ropes

A: 200 buyin/out 18-12-6-1
B: 200 buyin/out
C: 400 buyin/out

Thursday, September 6, 2012

Chipper WOD

100 Jump Tucks,10 burpees
90 Mountain Climbers, 10 burpees
80 Jump Ropes, 10 burpees
70 Butterfly Sit ups, 10 burpees
60 Weighted Overhead Lunge Sets, 10 burpees
50 Dunks, 10 burpees
40 Pushups, 10 burpees
30 Table Top Planks, 10 burpees
20 Long Jumps, 10 Burpees
10 Burpees
1 Run

A: ½ of written WOD; 200m
B: 400m
C: 600m

Wednesday, September 5, 2012

Spotlight Boot Camper: Lisa Hanson!!

HANSdown WOD - 52 pick-up! 
Happy Birthday Hanson, we loved honoring you today! You are precious to us!~

Diamond: 200m run (only run 1x no matter the # on card)
Heart : Burpees
Club: Jump Ropes add o
Spade: 1 arm swings/switch in air sets 
AMRAP 30min


Tuesday, September 4, 2012

Monday, September 3, 2012

Labor (day) or Love WOD

Teams of 4

Run
500 Sit-ups
400 Box jumps
300 Thrusters
200 Burpees
100 Curtis p’s
Run

A: ½ reps 400m ea run
B: 800 m ea run
C: 1600m ea run

Run together all work @ same time. Rest as needed

Saturday, September 1, 2012

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

Burpee/jump bar
Thrusters
Curls
Run 200m

A: start @ 7
B: as written
C buy in 800m

Friday, August 31, 2012

MD WOD: Somebody call a doctor!!

This was a previous spotlight boot camper WOD in honor of our sweet Melanie Daves.....So fun that we got to do this again our your BDay! Happy Birthday Melanie!!

Run
Handstand Hold (15 sec)
Squat- Weighted Hold (15 sec)
KBS 15
Nasty Sets 15

A: 200m 5 rounds
B: 400m 6 rounds
C: 600m 6 rounds

Thursday, August 30, 2012

Again & Again

Buy in run
Burpee
Squats
Mountain
Buy out run

A: 200m 5,10,15x’s10
B: 400m 10,20,30x’s10
C: 600m 10,20,30x’s10

Wednesday, August 29, 2012

Runnin' and Swingin'

Run & KBS that’s all folks
1 Mile Run
12 KBS Every 2 minutes 25lb & higher
15 KBS 20 and lower 10 burpee penalty

Tuesday, August 28, 2012

The Big 40 aka Keith Smith Spotlight WOD

Slam Balls
Burpees
Oh Squat
Box Jumps
A: 5-10-15-20 200m ea
B: 10-20-30-40 400m ea
C: 10-20-30-40 run 600m ea series

Monday, August 27, 2012

Partner WOD

1 minute work 1 minute partner works x’s 3
SDHP
Jump ropes
KBS
Gobbler
Bods

Saturday, August 25, 2012

Bootcamp Gone Bad

5 stations 1 min ea stations x’s 3 rounds
2 min break after ea. 5 min round

Slam Balls
Jump Ropes
Fr. Weight squat w/ball
R Wood Chopper
L Wood Chopper

Friday, August 24, 2012

Thursday, August 23, 2012

100 Partner WOD

Partner 1 works/Partner 2 rests- Run together
100 Burpees/ 1 Lap with KB
100 Jumping Jacks/ 1 Lap with KB
100 KBS/ 1 Lap with KB
100 Jump Ropes/ 1 Lap with KB
100 SDHP/ 1 Lap with KB
100 Burpees/ 1 Lap with KB
10 Partner Tire Flips/1 Lap with KB

A: 50 Reps
B: As written
C: Add 400m Buy in/out

Wednesday, August 22, 2012

Spotlight Boot Camper: Monique Pugh!

MP33 WOD

10 OH Burpee Dumb Bell Tap
9 Weighted Sit Ups
8 Nasty Sets
7 Farmer Carry Lunge Sets
6 Table Top Planks
5 Curtis P's
4 Ab Skiers
3 SDHP
2 Burpee Long Jumps
1 100 Jump Ropes
O Farmer carry 100m

33 min AMRAP

Love you BIG Monique....Great WOD!!!

Tuesday, August 21, 2012

Thankful Partner WOD

Thrusters
Hollow Rock
Angry Gorilla
Nasty (sets)
Front Squat (weighted w/KB)
Up/Down (Burpees)
Long Jump
Partner 1 works wod/Partner 2 Jumping Jacks
Count Up 1 Each time WOD/add zero each time to jacks

A: 25 AMRAP
B: 28 AMRAP
C: 32 AMRAP

Monday, August 20, 2012

Monday WOD

20 Slam Balls
20 Jump Ropes
20 Side Jumps
10Right/10Left Wood Choppers
Waiter Carry

A-6
B-7
C-8
Pick-up run w/ball

Saturday, August 18, 2012

Countin' Up WOD

10-20-30-40
Jump Ropes add zero,
Push-Ups
Lunge Weighted-each leg counts
Pull Backs

A: As written
B: 200 after ea series
C: 400 after ea series

Friday, August 17, 2012

Fullerton 50

Burpees/ Run
Dunk Long Jumps/Run
KBS/ Run
Burpees/Run

A:25/200m
B:35/400m
C:50/800m

Thursday, August 16, 2012

Stop Yelling BURPEES!!! (WOD)

100 SDHP(use bar)
100 Thrusters
100 Curls
100 Jump Ropes

A: 3 Burpees on minute
B: 5
C: 7
Start w/Burpees stop Burpees @15min finish reps

Wednesday, August 15, 2012

Spotlight Boot Campers: Andress Family!!

Andress 4x4 WOD

20 KBS
20 Box Jumps
200m Run
20 Burpees

Each person on the team rotates to each station once everyone on team is done.
Amrap 30 min

LOVES us some Andress Family!!! Big Hearts!

Tuesday, August 14, 2012

MOOCH WOD

49 Slam Balls, Lunge Set, Situps
M -mountain climbers 21
O -crap burpees 21
O -crap again 21
C -chest push ups 21
H- hi fly superman 21

A: 20 reps all
B: As written
C: 400buy in/out

Monday, August 13, 2012

8-13-12 WOD

13 Nasty Sets
13 Table Top Planks
13 Squats Weight
13 Butterfly Weight
100m Ball Run

A:6
B:8
C:10

Saturday, August 11, 2012

8-11-12 WOD


11 Dunks 
11 Push ups
110 Jump Ropes
11 Lunges Sets Farmer Carry
11 Pullback sets

A: 6 rounds
B: 7 rounds
C: 8 rounds

Friday, August 10, 2012

Spotlight Boot Camper: Jen Sayago!!

SAYAGO 61 WOD

400M Buy In
15 Overhead Squats
15 Box Jumps
15 Burpee One Arm dumb bell Push Press
15 Deadlifts
Suicide-1 lines
400M Buy Out

A: 4 rounds
B: 5 rounds
C: 6 rounds

WOWERS!!!! LOOKING FAB JEN!!
Congratulations on a job well done!





Thursday, August 9, 2012

Countdown WOD

25-20-15-10-5
Side Jumps
OH Lunges ea
Burpee Ball Jumps
Slamballs

A: Start @ 20- 200m Run ea series
B: As Written 200m Run ea series
C: 400m Run ea series

Wednesday, August 8, 2012

V-17 WOD

Buy In Run
17 Reps of each
Burpees
Kettle Bell Swings
Gobblers
Shoulder Tap Sets
Sit Ups
Box Jumps

A: 400m 4 Rounds
B: 600m 6 Rounds
C: 700m 7 Rounds

Tuesday, August 7, 2012

Perfect 10 WOD

Run
10 Burpees
10 Thrusters
10 Back Squat
10 Push Press

A: 7 rounds 200m
B: 9 rounds 200m
C: 11 rounds 200m

Monday, August 6, 2012

Shat Happens WOD

Burpees
KBS
SDHP
Butterfly Situps

A: 400m Buy In/Out 40, 20
B: 400m Buy In/Out 40, 30, 20, 10
C: 800m Buy In/Out 40, 32, 24, 16, 8

Saturday, August 4, 2012

Jodi's 50 WOD

Burpees
Weighted Sit Ups
Jump Ropes
Squats
Superman
Mountain Climbers
Shoulder taps
Nasty’s ea
Long Jumps

A: 50 reps 200/buyin/out
B: 200m ea
C: 400m ea

Thursday, August 2, 2012

4 Corners Funz!

Count up by 10’s
Nasty sets
Pullback ea count (unless on knees then sets)
Dunks
1 Arm Kettle Bell Swings
Amrap 25

Wednesday, August 1, 2012

Spotlight Boot Camper: Katie Allbritton

Kate - 8 WOD

400m Buy In
7 Burpee Long Jump
7 Burpee SDHP
7 Burpee Bar Jumps
7 Burpee Thrusters
400m Run
Amrap 34 minutes

Awesome WOD Katie!! We loves you BIG!!


Tuesday, July 31, 2012

The Little WOD

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

Slam Balls
Weighted Lunge Sets
Side Jumps
Jump Ropes
Waiter Carry (1) there & back.

A: Start at 18
B: As Written
C: 400 Buy In/Out

Monday, July 30, 2012

Monday WOD

Run Buy In
50 KBS
2 Weighted Shuffle
15 Burpees
30 Box Jumps
2 Weighted Shuffle
15 Burpees
Run Buy ut

A: 2 round 200m
B: 3 rounds 400m
C: 3 rounds 800m

Saturday, July 28, 2012

Keep It Up, Partner!

P1 reps while P2 holds, then switch. 
2 rounds each exercise before moving to the next. 
No reps count if partner is out of hold.

A: 12 reps B: 15 reps C: 20 reps

P1/ P2
Push Press/ Hold Over Head
Back Squat/Hold wtd Squat
Bent over Row/ Hold Superman
Pushups/ Hold Plank
Romanian Deadlift Hold/ Hold wtd lunge
Curls/ Hold 1/2 way
Burpees Complete rest

A: 4/220m B: 6/400m C: 8/400m
Pulley runs total lengths
Tire flips each
Buy-out run together

Thursday, July 26, 2012

Thursday WOD

Run / Push Press / Burpees
Run / Back Squats / Burpees
Run / Curls / Burpees
Run / Thrusters / Burpees

A: 200m / 25 / 15
B: 400m / 50 / 25
C: 800m / 50 / 25

Wednesday, July 25, 2012

Today We Played Baseball!!

1st Base- 10 Burpees
2nd Base- 20 KBS
3rd Base- 30 Squats
Home- 40 Mountain Climbers (each leg counts)

AMRAP 25 minutes

Tuesday, July 24, 2012

Love those Farmer Shuffles!!

100m w/kb burpee x's 4
100 Gobblers
100m w/kb burpee x's 4
100 Butt Kicker sets
100m w/kb burpee x's 4
100 KBS
100m w/kb burpee x's 4

A: 3 burpees 50 reps
B: 5 burpees 100reps
C: 7 burpees 100 reps

Monday, July 23, 2012

Monday WOD

100 Jumping Jacks / 50 Rotational push-up/ 50 Back Squats
100 / 40 / 40 /
100 / 30 / 30 /
100 / 20 / 20 /
100 / 10 / 10 /

A: 50 Jumping Jacks Start @ 40’s  plus 400m Buy In/Out
B: As written 800m Buy In/Out
C: 150 Jumping Jacks ea seg plus 1600m Buy In/Out

Saturday, July 21, 2012

Spotlight Boot Camper: Our own Coach Gina Dillon!!

Dillon's Dirty Dozen:

2 rounds, 50 sec on / 10 sec rest:
Jumping Jacks
Burpees
Reverse Lunge with Twist
Jump Ropes
Plank Jumps (oh my!)
Air Squats
Mountain Climbers
Slam Balls
Table Top Planks
Nasties
Push ups
Supermans

OK, we didn't really do 2 rounds....Gina motivated everyone into doing a 3rd round!! (30/10 sec). Always pushing us to do more!

400m Indian Run
Awesome Abs

Friday, July 20, 2012

We played FOOTBALL....

...Bootcamp Style!

Partner 1- Burpees
Partner 2- Moves Ball

6 min Wall Ball Throws
6 min Underhand Throws
6 min Waiter Carry

A: 400m Run After
B: 800m Run After
C: 1600m Run After

Thursday, July 19, 2012

110% Cannon Ball WOD

110 Mountain Climbers (each leg counts)
110 Jump Ropes
100 Weighted Squats
110 Jump Ropes
90 Ball Taps
110 Jump Ropes
80 Weight Sit Ups
110 Jump Ropes
70 Overhead Lunges (each leg counts)
110 Jump Ropes
60 Slam Balls
110 Jump Ropes
50 Side Jumps
110 Jump Ropes
40 Box Jumps
110 Jump Ropes
30 Burpees
110 Jump Ropes
20 Dunks
110 Jump Ropes
10 Push Ups
110 Jump Ropes

A: 1/2 EACH
B: As Written
C: 400m Buy in/out

Wednesday, July 18, 2012

Partner WOD


1 minute work 1 minute partner works x’s 3 
Nasties
Thrusters
Reverse lunge Curl
OH Squat
Push Press

A: 600m bar run
B: 1200m bar run
C: 1600m bar run

Run with partner share bar

Tuesday, July 17, 2012

I 8 Dis!

200m Run
8 Burpee/Slam Balls
8 Side Jumps
8 R Wood Choppers/8 L Wood Choppers
Waiter carry down
Wall Balls Throw Back

A: 5 rounds
B: 7 rounds
C: 8 rounds

Monday, July 16, 2012

07/16 WOD


16 KBS
16 Burpees
16 SHDP
1 Suicide Run

A: 4 rounds
B: 5 rounds
C: 6 rounds

Saturday, July 14, 2012

LUCkey WOD

Partner WOD

Partner Burpees
Partner Wall Balls
Weighted Sit Ups
Jump Ropes add zero/share
AMRAP 25 min

Friday, July 13, 2012

Spotlight Boot Camper: Michele Woodman

Shin Guards Required WOD!!

24-20-16-12-8-4

Box Jumps
Side Tap Push Ups
Nasty Sets
Curls
Jump Ropes (add a zero)
Butterfly Sit Ups

A: Start at 20 - No Run

B: As Written -200m Run Buy in/out

C: As Written -400m Run Buy in/out

Awesome WOD!!!



Thursday, July 12, 2012

Perfect 10 WOD

10 Burpees
10 Thrusters
10 Back Squats
10 Push Press
Run 200m

A: 6 Rounds
B: 8 Rounds
C: 10 Rounds

Wednesday, July 11, 2012

Funky Frio Dos Krazys

Partner WOD!

200 Burpees
300 Squats
1000 Jump Ropes

P-1 run/p-2work
A: ½ reps 200m
B: 200m
C: 400m

Do final run together

Tuesday, July 10, 2012

Funky Frio WOD

Suicide
50 Slam Balls
15 Burpees
Suicide
50 Weighted Lunge (each)
15 Burpees

A: 1 Round
B: 2 Rounds
C: 2 Rounds/2 Suicides

Monday, July 9, 2012

Count'r Down!!

25-20-15-10-5

Nasty set
Push-up Jack
Butterfly Situps
Wall Balls
Run(ea series)

A: 20-15-10-5 (200m)
B: AS written (200m)
C; As written (400m)

Saturday, July 7, 2012

Myell High WOD

Nasties - each
Pushups
Jumping Jacks

A:5-10-15 1/4 Myell 15-10-5
B:10-20-30 - 1/2 Myell - 30-20-10
C: 20-30-40 - Myell - 40-30-20
13 Burpee LJ's- ea series

Friday, July 6, 2012

Spotlight Boot Camper...Christi Hodges!

HODGEpodge WOD!

2 rounds:
41 KBS
11 Burpees and Butterfly Situps
41 SDHP
11 Burpees and Butterfuly Situps
41 Lunge with KB
11 Burpees and Butterfly Situps
41 Bods
11 Burpees and Butterfly Situps

A: Buy in/out 200 run, 1/2 reps
B: Buy in/out 400m
C: Buy in/out 800m

Thursday, July 5, 2012

Thursday 75 WOD

Run / 75 Push Press
Run / 75 Back Squats
Run / 75 Curls
Run / 75 Thrusters

A: 200 Run
B: 400 Run
C: 600 Run

Wednesday, July 4, 2012

1776 WOD...Happy Independence Day!!

17 burpees 76 slam balls
Run w/ball
17 burp 76 OH Lunge sets
Run w/ball
17laps76 burp
Run w/ball

A: 9 & 38 reps 200m
B: 200m
C: 400m

Tuesday, July 3, 2012

Monday, July 2, 2012

4 Corner WOD

10 Side Tap Push-ups
10 Long Jump
10 Butterfly
10 Nasty Sets
Ea corner increase by 10
(1) wall walk one rep each series only
25 AMRAP

Finish round with 400m run

Saturday, June 30, 2012

Johnson WOD

15-1
Burpees
Slamballs
Weighted lunge set
100 m run w/ball

A: Start @ 10
B: Start @ 13
C: As written

Friday, June 29, 2012

Spotlight Boot Camper: Anna Hofer!!

Gotta Go WOD!!

Buy In/Out Run
50-30-20
SDHP
Jump Ropes (add a zero)
Squat Hold w/KB (reps equals seconds)
Pike Hold (reps equals seconds)
"Gotta Go" Run w/ping pong ball

A: 1/2 Reps 400m Buy In/Out
B: 400m Buy In/Out
C: 800m Buy In/Out

Fun WOD Ana!! Congrats....now "Gotta Go"!!

Thursday, June 28, 2012

Wednesday, June 27, 2012

Thank God For My Partner WOD!

100 Burpee1 lap w/kb
100 Jump Jacks 1lap
100 KBS 1 lap w/kb
100 jr’s 1 lap
100 sdhp 1 lap w/kb
100 Burpee1 lap w/kb
10 partner tire flips
p-1wk/p-2 rest run together

A:50 reps
B: As written
C: Add 400m buy-in/out

Tuesday, June 26, 2012

Happy June 26th WOD

26 Slam Balls
26 Jump Ropes
26 Side Jumps
13r,13L Woods
Waiter Carry

a-4
b-5
c-6

Pick-up run
Trail run

Monday, June 25, 2012

Mini Murph

Buy in run
Burpee
Squats
Mountain
Buy out run

A:200m 5,10,15 x’s10
B:400m 10,20,30 x’s10
C:600m 10,20,30 x’s10

Saturday, June 23, 2012

The Big 40

Slam Balls
Burpees
Overhead Squats
Box Jumps
Run

A: 5-10-15-20, 200m
B: 10-20-30-40, 400m
C: 10-20-30-40,600m

Friday, June 22, 2012

Tabata

Thrusters
Curls
Burpees
Bent Over Rows
Backsquats
Butterfly Situps

Thursday, June 21, 2012

Lucky 7's

7 Table Top planks
14 Nasty Sets
21 Dunk Long Jump
28 Butt Kicker sets
35 High Knee sets

A: 5 rounds
B: 6 rounds
C: 7 rounds

Wednesday, June 20, 2012

10-20-30-40 WOD

Jump ropes add 0
Push ups
Oh lunges
Pullbacks
Tire flips

A: as written
B: 200m ea segment
C: 400m ea segment

Tuesday, June 19, 2012

Spotlight Boot Camper: Veronica Schindler!!

V-17 WOD

BUY IN/OUT RUN
17 reps of each
Burpees
Kettle bell swings
Gobblers
Shoulder taps Sets
Sit ups
Box jumps

A: 400m 4 rounds,
B: 600m 6 rounds
C: 700m 7 rounds

LOVED the V-17 WOD Veronica!!! Awesome WOD from an awesome lady!! Big Hearts!!

Monday, June 18, 2012

Just a little fun!!

SDHP/BURPEE/RUN

50/10/1
40/20/1
30/30/1
20/40/1
10/50/1

A: Start @ 40/20/200m
B:400m
C:600m

Saturday, June 16, 2012

Father's Day Fast Lane Course

In the Fast Lane Course:
A: 100m run, 12 reps
B: 200m run, 18 reps
C: 300m run, 24 reps

Run
Lane 1:
Ball Slams
Waiter Carry down
Kneeling Wood Chops (half right, half left)
Waiter Carry back

Lane 2:
Pushups
Burpee Long Jumps (to the line in 12 or less earns incentive)
Spiderman - each
Burpee and/or Long Jump back

Lane 3:
Goblet Squat
Farmer's Walk with 2 different KB
Bicycles - sets
Farmer's Walk back

Lane 4:
Jumping Jacks
Lunge Walk or Plank PLate walks
Twist - sets
Lunge Walk or plate walks back

AMRAP 32 minutes
(which was 3 rounds)

Friday, June 15, 2012

Medicine Ball BC Gone Bad!

3 rounds;1 minute each station with 2 min rest between rounds, count reps each round
Slam Balls
Jump Ropes
Wtd Squats
Rt Woodchop
Left Woodchop

Thursday, June 14, 2012

Happy June 14th WOD!

14 Burpees
14 Reverse lunge curl each leg counts
14 Back Squat
14 Push Press
Run

A: 6 rounds 200m
B: 7 rounds 200m
C: 8 rounds 200m

Wednesday, June 13, 2012

Spotlight Boot campers: Clint and Annie Tiller

THANKFUL (partner) WOD!

Thrusters,
Hollow Rock,
Angry Gorilla,
Nasty,
KBS
Front Squat,
Up/Down,
Long Jump

A: 25 AMRAP
B: 28 AMRAP
C: 32 AMRAP

We are so THANKFUL for y'all!! Big Hugs Sweet Friends! Hearts!

Tuesday, June 12, 2012

Happy June !@TH WOD

Run
12 burpees
12 SDHP
12 KBS
12 Box jumps

A: (6) Rounds 200m
B :(7) Rounds 400m
C :(8) Rounds 400m

Monday, June 11, 2012

Happy 11th

11 Dunks
11 Push-ups
110 Jump Ropes
11 Lunge sets
11 Pullback sets

A: 6 rounds
B: 7 rounds 
C: 8 rounds

Saturday, June 9, 2012

Burpees Again???????

100 SDHP (use bar)
100 Thrusters
100 Curls
100 Jump Ropes

A: 3 Burpees on minute
B: 5 Burpees on minute
C: 7 Burpees on minute
Start w/Burpees stop Burpees @15min finish reps

Friday, June 8, 2012

TGIF FUN!!

21-18-15-12-9-6-3-1
Box Jumps
Burpees
Ball Slam
KB Swings

A: Reps 21-15-9-6-3-1
B: Add Buy in/out 200m
C: Add 200m after each

Thursday, June 7, 2012

Jodi's 50 WOD

Burpees
Wtd Situps
Jump Ropes
Squats
Supermans
Mountain Climbers Sets
Shoulder Taps Sets
Nastys - each
Long Jumps

A: 50 reps, 200m Buy in/Buy out
B: 50 reps, 200m each
C: 50 reps, 400m each

Wednesday, June 6, 2012

Spotlight Boot Camper: Kirk Schneider!!

SHAT HAPPENS WOD

Burpees
KBS
SDHP
Butterfly Situps

A: 400m buyin/out 40,20
B: 400m Buyin/out 40,30,20,10
C: 800m buyin/out 40,32,24,16,8


Awesome WOD Captain Kirk!!! 




Tuesday, June 5, 2012

MOOCH WOD

49 Slam Balls, Lunge sets, Sit Ups
M ountain Climbers 21
O crud Burpees 21
O crud Burpees Again 21
C chest Push Ups 21
H hi fly Superman 21

A: 20 reps all
B: as written
C: 400 Buy in-out

Monday, June 4, 2012

Perfect 10 WOD

10 Burpees
10 Thrusters
10 Back Squats
10 Push Press
Run 200 m

A: 7 rounds
B: 9 rounds
C: 11 rounds

Saturday, June 2, 2012

Countdown WOD!!!

25-20-15-10-5

Side Jumps
Burpee Ball Jumps
Slam Balls
Weighted OH Lunge (each leg counts)

A: Starts at 20...200m run each round
B: As written.....200m run each round
C: As written.....400m run each round

Thursday, May 31, 2012

The HOSS WOD...nuff said!

Run Buy In
50 KBS
2 Weighted Shuffle
15 Burpees
30 Box Jumps
2 Weighted Shuffle
15 Burpees
Run Buy Out

A: 2 rounds 200m
B: 3 rounds 400m
C: 3 rounds 800m

Wednesday, May 30, 2012

Spotlight Boot Camper WOD: Shanna Dreibrodt

Drei Run WOD

11-10-9-8-7-6-5-4-3-2-1
Burpee
SDHP
50 Jump Ropes ea series
Run 200m ea series w/bar

A:Start @ 8
B:Start @ 10
C: Start @ 11 

That was a toughie, but a goodie!!! Thanks for the Drei Run Shanna!! Big Hearts!!


Tuesday, May 29, 2012

Happy Tuesday WOD

10 Burpees
15 KBS
20 Wall Balls

A: Amrap 23 min 200m
B: Amrap 25 min 200m
C: Amrap 25 min 400m

Monday, May 28, 2012

Memorial Day Murph WOD

1 Mile Run
100 Pull-ups or Burpees
200 Push-ups
300 Squats
1 Mile Run

A; 400m run/ 20/100/150 400m run
B: 800m as written 800m
C: As written

Saturday, May 26, 2012

Bootcamp Gone Bad!


Work one minute at each station, then rest for one minute.
4 rounds:

Push-Ups
Box Jumps
Romanian Dead Lift
Push Press
SDHP
Count total reps each round

Friday, May 25, 2012

Happy Friday WOD

100 KBS
100 Gobblers
100 Bods

A:5 Nasty Sets on the Minute
B: 8 Nasty Sets on the Minute
C:12 Nasty Sets on the Minute

Thursday, May 24, 2012

Thursday WOD



20 Dunk Long Jumps
20 Burpees
2 Suicides
A: x's 3 rounds
B: x's 5 rounds
C: x's 6 rounds

Wednesday, May 23, 2012

Happy 1/2 Hour WOD!! Spotlight Boot Camper: Donnie McIntosh!!!

24 Beer Curls Each (Reverse Lunge Curls)
24 Slam Shots (Slam Ball and Burpee Combo)
1 Beer Run (Run)

A: 200 Amrap 23 min
B: 400 Amrap 27 min
C: 400 Amrap 30 min

We Heart You Donnie!!!

Tuesday, May 22, 2012

12 Minutes of Work!!

Work 1 minute Rest 1 minute x’s 3 Rounds
Push Press
Back Squats
Burpees
Thrusters

Monday, May 21, 2012

I 8 Dis!

1 Suicide
8 Slam Ball's
8 Side Jumps
8R Woodchoppers/8L Woodchoppers
Lunge Walk/Wall Ball Throw Back

Saturday, May 19, 2012

Friday, May 18, 2012

Friday (Pre Beach to Bay) WOD!!

10 Burpees
20 Butterfly
30 Squats
40 Mountain Climers
50 Jumpin Jacks

A: 7
B: 10
C: 11

Thursday, May 17, 2012

Funky Frio WOD

Suicide
50 Slam Balls
15 Burpees
Suicide
50 Weighted Lunges (each leg counts)
15 Burpees
A: 1 Round
B: 2 Rounds
C: 2 Rounds 2 Suicides

Wednesday, May 16, 2012

We Played Football Today!!!

P-1 Burpees
P-2 Moves Ball

6 Minute Wall Ball Throws
6 Minute Under Hand Throws
6 Minute Waiter Carry

Tuesday, May 15, 2012

MD WOD....Call a Dr!

Run
Handstand Hold (15sec)
Squat Weight hold (“ “)
KBS 15
Nasty Sets 15

A: 200m 5 rounds
B: 400m 6 rounds
C: 600m 6 rounds

Monday, May 14, 2012

Minute Burpee Funz!

You gotta do Burpee's every minute on the minute! This was tough!

100 reverse curls
100 thrusters
500 Jr’s
A: 3 Burpees on minute
B: 5
C: 7
Start w/Burpees, stop Burpees @15min, finish reps

Saturday, May 12, 2012

Mother's Day WOD

Carry your BABY (ball)  & don't put it down!
RUN
100 Partner Wall Balls
100 Slam Ball
100 Burpees
100 Weightd Lunge Sets
500 Jump Ropes
RUN

p-1 work/p-2 run w/baby
A: 200m
B:400m
C:600m

Friday, May 11, 2012

Friday the 11th WOD

111 Jump Ropes
11 Box Jumps
11 SDHP
11 Burpees

A: 6 rounds
B: 9 rounds
C: 11 rounds

Thursday, May 10, 2012

Chipper WOD

*** (*** = Burpees)
100 Push Press***
90 Mountain Climbers - each ***
80 Back Squats ***
70 Butterfly Situps ***
60 Thrusters ***
50 Jump Ropes ***
40 Wtd Lunges ***
30 Table Top Planks ***
20 Dunks
10 Burpees

A = 5 Burpees & 1/2 reps
B = 10 burpees
C = 12 Burpees

Wednesday, May 9, 2012

Tabata

8 rounds each (20 seconds work, 10 sec Active "rest"):

Pike Pushups (rest is to hold downward dog)
Squats (hold bottom of squat)
Mountain Climbers (hold plank)
Burpees (Full rest)
In&Outs (hold boat pose)

Tuesday, May 8, 2012

Get Out Your No 2 Pencil!!!

Teacher Appreciation WOD
Multiple Choice

1. Which one of these do you DISLIKE the
     most? DO your level of them.

A. Burpees 
B. Kettle Bell Swings 
C. Nasty Sets

2. Which one of these do you LIKE the most? DO your level of them.

A. Burpees
B. Kettle Bell Swings
C. Nasty Sets

3. Which one of these did you NOT choose yet? DO your level of them.

A. Burpees
B. Kettle Bell Swings
C. Nasty Sets

4. If you took the Kettle Bell on a trip around the world, it would be called KB around the world. If you took it around your body it would be called? DO your level of these.

A. KB Around Africa
B. KB Around the Bod
C. KB Around the House

5. Thanksgiving’s Favorite Kettle Bell is?

A. The Gobbler
B. Hot Dog Dance
C. Jingle Bell Rock

6. Another name for Japanese Wrestling is?

A. Fighting Chopsticks
B. Sumo Dead High Pull
C. White or Fried
7. How many Jump Ropes do I get to do?

A. 250
B. 350
C. 500

8. How far do I run Coach?

A. 400m
B. 800m
C. 1200m

Level A: Do 25 Reps
Level B: Do 35 Reps
Level C: Do 50 Reps

Monday, May 7, 2012

Spotlight Boot Camper- Beverly Almaraz

Veinticinco WOD 

25 Jump Ropes
25 Slamballs
25 Supermans
AMRAP 25 min

Awesome WOD today Beverly!!! We HEART you!!!

Saturday, May 5, 2012

Friday, May 4, 2012

Friday WOD

Jump Ropes
Mountain Climbers- each leg counts
Overhead Lunge- each leg counts
Weighted butterfly
200m run ea series

A: 30,25,20,15,10
B: 50,40,30,20,10
C: 50,40,30,20,10 replace 200m w/400m

Wednesday, May 2, 2012

Belly Up To The Bar WOD

12-1

Burpee/Bar jump
Thrusters
Curls
Run 200m

A:Start @ 7
B:Start @ 10
C: Start @ 12

Tuesday, May 1, 2012

Count Up, Keep Goin'

1 Slamball
1 OH Lunge set
1 Ball Tap set
1 Waiter Carry

Amrap 25 min up by 1 ea time, use sticks

Monday, April 30, 2012

Spotlight Boot Camper: Coach Michelle Lyell

MYELL HIGH WOD

Nasties - each
Pushups
Jumping Jacks

A:5-10-15 1/4 Myell Run 15-10-5
B:10*20*30 - 1/2 Myell Run- 30*20*10
C: 20*30*40 - One Myell Run - 40*30*20

*13 Burpee LJ's- ea series
Skip Back
Lovin' Our Skippin' in the MYELL HIGH WOD Michelle!!! Big Hearts to you!!!

Saturday, April 28, 2012

Saturday WOD

100 KBS
100 Gobblers
100 Bods
15 min nasty cut-off

A: 5 Nasty Set on min
B: 10 Nasty Set on min
C: 15 Nasty Set on min


Friday, April 27, 2012

Battle of Burpees and Bars!!

Run/50 Push Press/25 Burpees
Run/50 Back Squats/25 Burpees
Run/50 Curls/25 Burpees
Run/50/Thrusters/25 Burpees

A: 200m/25/15
B: 400m
C: 800m

Wednesday, April 25, 2012

Farmer Shuffle WOD

100m w/KB Burpees x's 4
100 Gobblers
100m w/KB  Burpees x's 4
100 Butt Kicker Sets
100m w/KB Burpees x's 4
100 KBS
100m w/KB Burpees x's 4

A: 3 Burpees 50 reps
B: 5 Burpees 100 reps
C: 7 Burpees 100 reps

Tuesday, April 24, 2012

Well Hello Arms!! WOD

100 Jumping Jacks / 50 reverse lunge curls/ 50 Push ups/ 50 Backsquats
100 / 40 / 40 / 40
100 / 30 / 30 / 30
100 / 20 / 20 / 20
100 / 10 / 10 / 10

 A: 50 Jumping Jacks Start @ 40’s
 B: As Written
 C: 150 Jumping Jacks Each Segment

Monday, April 23, 2012

LITTLE WOD

21-18-15-12-9-6-3-1
Slamballs
Weighted lunge sets
Side jumps,
Jump Ropes,
Waiter Carry (1) there & back.

A: start @ 18
B: as written
C: 400 @ start & finish

Saturday, April 21, 2012

110% Cannonball WOD

110 mountain climber (ea) / 110 jumpropes
100 Wtd squats / 110 jr
90 Ball taps / 110 jr
80 Wtd butterfly / 110 jr
70 Wtd OH lunges / 110 jr
60 Slam Balls / 110 jr
50 Side jumps / 110 jr
40 Wtd twist / 110 jr
30 Burpees / 110 jr
20 Dunks / 110 jr
10 pushups / 110 jr
A = 1/2
B = as written
C = 400m run buy in/out

Friday, April 20, 2012

ShAkE n BaKe BaBy Obsatcle Course W.o.D. TODAY!

Fun had by all! Another hoorahh awesomeness shout-out to our Spotlight Boot Campers Christi Ingle & Ricki Anderson. We love you ladies!!!

A: 26 minute AMRAP
B: 28 minutes
C: 30 minutes

Tuesday, April 17, 2012

Count'r Up W.O.D.

10-20-30-40
Jump Ropes add a 0
Push-ups
Lunges ea
Pull backs ea

A: As Written
B; 200m run ea series
C: 400m run

Monday, April 16, 2012

Fullerton 50 WOD

Burpees/Run
Dunk Long Jump/Run
KBS/Run
Burpees/Run

A: 25 reps/ 200m
B: 35 reps/ 400m
C: 50 reps/ 600m

Saturday, April 14, 2012

Tabata

Jump Ropes
Slamballs
Side Jumps
Burpees
Sit-ups
Then A Little Fun Trail Run!

Friday, April 13, 2012

Friday 13th WOD!

13 Burpees
13 Squats
13 Table top planks
13 Butterfly

A: 7
B:9
C:11

Wednesday, April 11, 2012

April 11th WOD

11 Dunks
11 Pushups
110 Jump Ropes
11 lunges sets
11 Pullback sets

A: 6 rounds
B: 7 rounds
C: 9 rounds

Tuesday, April 10, 2012

50-10-Run- Oh My!

SDHP/Burpee/Run
50/10/1
40/20/1
30/30/1
20/40/1
10/50/1

A: Start @ 40/20/200m
B: 400m
C: 600m

Monday, April 9, 2012

Jodi 31/50 WOD

Burpees
Soul Surfers/weighted
Jump Ropes
Push-ups
Squats
Superman
Mountain Climbers
Butterfly Sit-ups
Shoulder taps
Nasty’s
Long Jumps

A: No Run
B: 200m ea
C: 200m 50 reps

Saturday, April 7, 2012

Friday, April 6, 2012

Good Friday WOD

Run
5 burpees
10 SDHP
15 Box jumps
20 sit-ups

A: (6)rounds 200m
B:(7) 400m
C:( 8 )400m

Thursday, April 5, 2012

Spotlight Boot Camper- SHINi HAPPi STACi WOD

Thanks Staci O'Bryan for an awesome WOD!!

Nasties set,
front weight squats,
slamballs,
(50) Jump ropes
(1) suicide run
12-11-10…-1

A:7
B:10
C:12

Wednesday, April 4, 2012

S.O.S WOD

Burpee Off  with Partner-½ field
Center 38 KBS, Gobbler,SDHP P-1 wk, P-2rest
Burpee Off Rest of Field/Run Back

A:5 rounds
B: 7 rounds
C:8 rounds

Tuesday, April 3, 2012

MOOCH WOD

49 Slam Balls, Lunge Sets, Situps- "MOOCH" after each

M ountain Climber sets- 21
O 'crap- Burpees 21
O 'crap Burpees again 21
C hest- Push ups 21
H hi flyin Supermans 21

A: 20 reps all
B: As written
C: 400 Buy in/Buy Out

Monday, April 2, 2012

Perfect 10 WOD

Run
10 Burpees
10 Thrusters
10 Back Squat
10 Push Press

A: 6 rounds 200m
B: 9 rounds 200m
C: 11 rounds 200m

Friday, March 30, 2012

I 8 This!

1 Suicide
8 Slam Ball's
8 Side Jumps
8 Right Wood Choppers/8 Left Wood Choppers
OH Lunge Walk Down/Wall Ball Throw Back

A:6
B:7
C:8

Thursday, March 29, 2012

Repeat and Repeat! WOD

10 Burpees
20 Butterfly Sit Ups
30 Squats
40 Mountain Climbers- each leg counts
50 Jumping Jacks

A:7
B:10
C:11

Wednesday, March 28, 2012

Spotlight Boot Camper Jodie Thompson!!

Grasshopper W.O.D.

Jr's/Run w/Ball
100 Partner Bods
Jr's/Run w/Ball
100 partner Wall Balls
Jr's/ Run w/Ball
100 SB's/ Squat hold
Jr's/Run w/Ball
100 Burpees/Waiter Carry
Jr's/Run w/Ball

A:100JR/200m /50 reps
B:200JR/400m/100 reps
C:200JR/600m/100 reps

Awesome WOD Jodie!!! Thank You for Being Such an Inspiration!!

Tuesday, March 27, 2012

Friday, March 23, 2012

Thursday, March 22, 2012

Tabata Thursday

Tabata 20 seconds work/ 10 seconds rest x's 8 rounds
Dunks
Table top planks
Jump Ropes
SDHP
Push-ups
ABS
Butterfly tabata

Wednesday, March 21, 2012

1000 WAYS TO LIVE W.O.D.

Jumping Jacks,
OH Lunges ea,
Weighted Twist ea,
Mtn climbers-ea,
Jump ropes,
Slam balls,
Side jumps ea,
wtd Sq ball at chin,
Butterfly sit up with ball.
Start & finish w/burpees in between

A:50rep/5 burpees
B:100 reps/10 burpees
C:100/10+400mbuy-in/out

Tuesday, March 20, 2012

Spotlight Boot Camper: The SAINT WOD

Count up by 1
Dunks
KBS
Gobblers
Mountain Sets
Run 100m
AMRAP 20 minutes

You Rock Rhonda!!! So Proud of You!!

Monday, March 19, 2012

Bar Funz

21-18-15-12-9-6-3-1  
Push press
Reverse lunge Curl sets
Burpee bar jump

A: 18-12-6-1
A+: 21-18-12-6-1
B: As written
C: 200m ea series