Baseball W.O.D

10 Soul Surfers
20 Reverse Lunge Curls
30 Slam Balls
40 Ball Taps
AMRAP 25 minutes

Chipper WOD

10 Burpees (Every Set Starts w/Burpees)
100 Push Press
90 Mountain Climbers (each leg counts)
80 Back Squats
70 Butterfly Situps
60 Thrusters
50 Jump Ropes
40 Weight Lunges w/bar (each leg counts)
30 Table Top Planks
20 Dunks
10 Burpees

A: 5 Burpees/ 1/2 Reps
B: As Written
C: 15 Burpees/ Reps As Written

Spotlight Boot Camper!! Fullerton "50"

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

A: 20 reps/ 250m Run
B: 25 reps/ .25 mile Run
C: 50 reps/ .50 mile Run

We LOVE you Lisa Fullerton!!!! Big Hugs Sweet Girl!

Lucky 7's

Run 400m
21 SDHP
14 Burpeees
7 Box Jumps
A- 3 rounds
B- 5 rounds
C- 6 rounds

1-26-12 WOD

26 Slam Balls
26 Jump Ropes
13 R Wood Choppers
13 L Wood Choppers
26 Side Jumps
2 Waiter Carries (up and back twice)

A: 3 Rounds
B: 5 Rounds
C: 6 Rounds

Wednesday W.O.D.

Burpees
Curls
Thrusters
Butterfly
Count up by 3's

A- AMRAP 18minutes
B- AMRAP 20 minutes
C- AMRAP 23 Minutes

Tuesday W.O.D.

SDHP
Nasty's
Gobbler
KBS
1 minute work, 1 minute rest x's 3 rounds

Monday WOD

Buy In Run
Burpees
Squats
Mountain Climbers
Buy Out Run
A: 200m 5-10-15 x's 10 200m
B: 400m 10-20-30 x's 10 400m
C: 800m 10-20-30 x's 10 800m

The BIG 40

Slam Balls
Burpees
OH Squats
Box Jumps
Run

A: 5-10-15-20 200m run ea. segment
B:10-20-30-40 400m run ea. segment
C:10-20-30-40 800m run ea. segment

Friday WOD

10 Burpees
15 Kettle Bell Swings
20 Wall Balls

A: AMRAP (as many rounds as possible) in 25 minutes
B: AMRAP 30 Minutes w/200m run each segment
C: AMRAP 30 Minutes w/400m run each segment

Thursday WOD

20 Dunk Long Jumps
20 Burpees
2 suicide runs

A: x's 3 rounds
B: x's 5 rounds
C: x's 6 rounds

Wednesday W.O.D.

Jump Ropes
Mountain Climbers ea
OH Lunges
Weighted butterfly
Run

A- 25,20,15,10,5    200m Run ea segment
B- 50,40,30,20,10  200m Run ea segment
C- 50,40,30,20,10  400m Run ea segment

Tuesday's W.O.D.

125 SDHP
125 Thrusters
125 Curls
A- 3 Burpees on the minute
B- 5 Burpees on the minute
C- 7 Burpees on the minute

First Day of ABC Kidz!! Awesome Job Today!!!

Loved Hearing Cheers and Laughter from our ABC Kidz!!

Monday WOD

Slam Balls
Kettle Bell Swings
Soul Surfers
Burpees
Box Jumps

Level A (aMAZEn) 21-15-9-3-1 Reps
Level B (Breathtaking) 21-18-15-12-9-6-3-1 Reps
Level C (Challenging) 21-18-15-12-9-6-3-1 Reps with a 200m Run after each segment, Finish w/ Run

Frost Burpee Angels W.O.D.

400m Run
100 Partner Wall Balls
100 Burpees
100 Slam Balls
100 Weight Lunge Sets
100 Burpees
500 Jump Ropes
p-1 works/ p-2 runs
Mod 1/2

Friday 13th WOD

13 Burpees
13 Squats
13 Table Tops
13 Butterfly Sit-ups
RXX x's 13 rounds
RX x's 10 rounds
X x's 5 rounds

Thursday W.O.D.

10 Nastys
10 Gobbler
100 Jump ropes
100m Shuffle
x's10 rounds (RX)
x's 5 rounds (Mod)

The "One" WOD

111 Thrusters
400 m Run
111 Curls
400 m Run
56 Burpees
400 m Run
55 Burpees
400 m Run

Football Tuesday!!

P1 Burpees
P2 Medicine Ball down and back, then switch with Partner
Wall Ball Throws - 6 minutes
Underhand Throws - 6 minutes
Waiter Carry - 6 minutes

We Played Bingo Today!!!!

Saturday WOD

100 Jumping Jacks
100 Gobblers
100 Jump Ropes
100 Box jumps
RX- 6 burpees on the minute
Mod- 3 Burpees on the minute

Friday WOD

400m/50 Pushpress/25 Burpees
400m/50 Backsquats/25 Burpees
400m/50 Curls/25 Burpees
400m/50 Thrusters/25 Burpees
Mod- 200m/25/15

I 8 Dis

8 Slam/Burpee Balls
8 Side Jumps
8 R.Wood Choppers
8 L. Wood Choppers
1 Lunge Weighted Walk
1 Waiter Carry Back
RX x's 8 - Mod x's 6

HELLO TO 40 ON THE 4TH aka...Happy Birthday Channel !!

40 Dunk Jumps
40 Soul Surfers
400m Run
X's 4 (RX)
X's 2 (Mod)

Tuesday WOD

Start with a 400m run
SDHP Burpees Run
50      10          200m
40      20         200m
30      30         200m
20      40         200m
10       50         200m
Mod 1/2 reps 200m run same

Luckey WOD

Spotlight Bootcampers Julie Lucas and Mary Mulkey!!

Partner Poker- 4 Corners
Burpee High 5
Weighted Sit-ups
Partner Wallball
Jump Ropes

Big Hearts Mary and Julie!!!!