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

E-WOD!

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

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

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

Merry Christmas aMAZEn Bootcamp Family!!!

No WOD Today!

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

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 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

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

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!!

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

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

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

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

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

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

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

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

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

Plus 7 WOD

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

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

Five Alive!

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

AMRAP 25 mins

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

Kate Minus 8

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

AMRAP 34 minutes

Saturday

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