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 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

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

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

We Played Bingo Today!!!

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

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!!

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

Johnson WOD

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

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

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

Andress 4x4 WOD

20 KBS
20 Box Jumps
200m Run
20 Burpees
AMRAP 30 min

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

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

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

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 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

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

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

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

Performance WOD

15 KBS
15 Burpees
15 SDHP

A: 4 Rounds
B: 6 Rounds
C: 7 Rounds

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

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!!!

Tabata

Jump Ropes
Table Tops
Thrusters
Burpees
Sit Ups
Trail Run

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

Count Up by 3's

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

Kate Minus 8

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

AMRAP 34 minutes

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