Johnson W.O.D.

15-1
Burpees
Slamballs
Weighted lunge set
100 m Run

A: 10-1
B: 15-1
C: 16-1

EVERYDAY I'M SHUFFILIN!! W.O.D.

100m Shuffle w/KB/ Burpees x's 4
Gobblers
100m Shuffle w/KB/ Burpees x's 4
Jumping Jacks
100m Shuffle w/KB / Burpees x's 4
KBS
100m Shuffle w/KB / Burpees x's 4

A: 3 Burpees/50 rep
B: 6 Burpees/100 rep
C: 8 Burpees/100 rep

REPEAT W.O.D.

10 Burpees
20 Butterfly Situps
30 Squats
40 Mountain Climbers (each leg counts)
50 Jump Ropes

A: 5 rounds
B: 10 rounds
C: 12 rounds

30-50-60

Burpees
Weighted Situps
Skiers
Long Jumps
Cross Mountain Climber sets
Box Jumps
Dunks
Pull Back sets
Wall Balls
Slam Balls
Weighted Lunge Sets

A: Tiring 30
B: Filthy 50
C: Sweaty 60

The Perfect 10 W.O.D.

10 Burpees
10 Thrusters
10 Back Squats
10 Push Press
50 Butt Kicker sets
50 High Knee sets

A: 5 rounds
B: 10 rounds
C: 12 rounds

Spotlight Bootcamper Raenette Klein: The LOOK W.O.D.

29 reps of:
Slamballs
100 Jump ropes
Weighted Butterfly
Side Jumps
Waiter Carry

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

We Love You Raenette!!! Rock Star Momma!!!

TABATA W.O.D.

20 sec. work/10 sec rest x's 8 rounds
SDHP
BURPEES
SUPERMAN
GOBBLERS
TABLE TOP PLANKS

Count'n up W.O.D.

10-20-30-40
Jump Ropes add a 0
Lunges ea
Push-ups
Dunk Long jumps

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

THE ALISHIANATOR W.O.D.

400m Run Buy-in
50 KBS
Weighted Shuffle
15 Burpees
30 Box Jumps
Weighted Shuffle
15 Burpees
400m Run Buy-Out
A: As Written
B: 3 rounds
C: 3 rounds 800m Run Buy-In/Out

4 Corners WOD

Count Up By 10's
Burpees
Jumpin Jacks
Mountain Climbers
Gobblers

LucKEY WOD!

Pick a card, do the number of reps
High 5 Burpees
Partner Wall Balls
Partner Ball Tap/Sit Up
Jump ropes add a zero- split number with partner

Just A Minute WOD!

1 Minute Work/ 1 Minute Rest
Push Press
Back Squats
Burpees
Thrusters

Spotlight Boot Camper!!... Jasmine Wills

All that JAZZ W.O.D.

41-31-21-11
Reverse Lunge Curls ea
SDHP
Nasties ea or Skier sets
Run

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

Heart WOD

Army Crawl/Push Up/Jump
Burpees Over Plank
Squat Hold/Skiers
Run

AMRAP 27min
A-5 reps ea/200m
B-10 reps ea /400m
C- 15 reps ea /400m

Lucky the 13th WOD

13 Slamballs
13 Burpees
13 R. Wood Choppers
13 L. Wood Choppers
Waiter Carry up and back x 2

A: 4 rounds
B: 6 rounds
C: 7 rounds

31 Jodi WOD

Burpees
Soul Surfers
Jump Rope-s 310
Push-ups
Squats
Superman
Mountain Climbers- Sets
Butterfly Sit-ups
Shoulder taps-Sets
Nasty’s-Sets
Boxjumps

A: No Run
B: 200m ea
C: 200m ea Plus-400 Buy In/Buy Out

We played BINGO today!!!

Football WOD

Partner 1 Burpees
Partner 2 moves ball down field & switch

6 minutes Wall Ball Throw
6 minutes Underhand Throw
6 minutes Waiter Carry

BAR RUN W.O.D.

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

A: 200 m /50
B: 400 m/ 75
C: 800m / 75

BELLS & BELLS W.O.D.

100 KBS
100 Gobblers
100 Bods

A: 5 nasty sets- on the minute until 15 min mark
B: 10 nasty sets-on the minute until 15 min mark
C: 15 nasty sets-on the minute untl 15 min mark

I 8 DIS! W.O.D.

8 Slamballs
8 Side Jumps
Lunge Walk OH
Wall Ball throw

A: 5 rounds
B: 8 rounds
C: 9 rounds

Spot Light Bootcamper!- 110% Cannon Ball WOD

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 Soul Surfers/110 Jump Ropes
30 Burpees/110 Jump Ropes
20 Dunks/110 Jump Ropes
10 Push-ups//110 Jump Ropes

A: 1/2
B: As written
C: 400m Run Buy in/Out

Kelly WOD

30 Slam Balls
30 Box Jumps
Run 400 m

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

Belly up 2 bar W.O.D.

12-11-10-9-8-7-6-5-4-3-2-1
Burpee/Bar jump
Thrusters
Run 200m

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

S.O.S. WOD

Burpee off ½ field
Center 38 KBS, Gobblers, SDHP p-1 wk, p-2rest
Burpee off rest of Field/Run Back

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