Johnson WOD

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

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

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 WOD

400m
21 Bods
14 Burpees
7 Box Jumps

A 4
B 5
C 6

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

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

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

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

Tabata

Thrusters

Curls

Burpees

Bent Over Rows

Backsquats

Butterfly Situps

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

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

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!!

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

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)

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

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

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!

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

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

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

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

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

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!!! 

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

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

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

We played BINGO today!!!