The HOSS WOD...nuff said!

Run Buy In
50 KBS
2 Weighted Shuffle
15 Burpees
30 Box Jumps
2 Weighted Shuffle
15 Burpees
Run Buy Out

A: 2 rounds 200m
B: 3 rounds 400m
C: 3 rounds 800m

Spotlight Boot Camper WOD: Shanna Dreibrodt

Drei Run WOD

11-10-9-8-7-6-5-4-3-2-1
Burpee
SDHP
50 Jump Ropes ea series
Run 200m ea series w/bar

A:Start @ 8
B:Start @ 10
C: Start @ 11 

That was a toughie, but a goodie!!! Thanks for the Drei Run Shanna!! Big Hearts!!

Happy Tuesday WOD

10 Burpees
15 KBS
20 Wall Balls

A: Amrap 23 min 200m
B: Amrap 25 min 200m
C: Amrap 25 min 400m

Memorial Day Murph WOD

1 Mile Run
100 Pull-ups or Burpees
200 Push-ups
300 Squats
1 Mile Run

A; 400m run/ 20/100/150 400m run
B: 800m as written 800m
C: As written

Bootcamp Gone Bad!

Work one minute at each station, then rest for one minute.
4 rounds:

Push-Ups
Box Jumps
Romanian Dead Lift
Push Press
SDHP
Count total reps each round

Happy Friday WOD

100 KBS
100 Gobblers
100 Bods

A:5 Nasty Sets on the Minute
B: 8 Nasty Sets on the Minute
C:12 Nasty Sets on the Minute

Thursday WOD

20 Dunk Long Jumps
20 Burpees
2 Suicides
A: x's 3 rounds
B: x's 5 rounds
C: x's 6 rounds

Happy 1/2 Hour WOD!! Spotlight Boot Camper: Donnie McIntosh!!!

24 Beer Curls Each (Reverse Lunge Curls)
24 Slam Shots (Slam Ball and Burpee Combo)
1 Beer Run (Run)

A: 200 Amrap 23 min
B: 400 Amrap 27 min
C: 400 Amrap 30 min

We Heart You Donnie!!!

12 Minutes of Work!!

Work 1 minute Rest 1 minute x’s 3 Rounds
Push Press
Back Squats
Burpees

Thrusters

I 8 Dis!

1 Suicide
8 Slam Ball's
8 Side Jumps
8R Woodchoppers/8L Woodchoppers
Lunge Walk/Wall Ball Throw Back

Beach to Bay 2012!!!!

Y'all ROCKED this run!!! Big Hearts and Hugs!! SO proud of You!!!!

Friday (Pre Beach to Bay) WOD!!

10 Burpees
20 Butterfly
30 Squats
40 Mountain Climers
50 Jumpin Jacks

A: 7
B: 10
C: 11

Funky Frio WOD

Suicide
50 Slam Balls
15 Burpees
Suicide
50 Weighted Lunges (each leg counts)
15 Burpees
A: 1 Round
B: 2 Rounds
C: 2 Rounds 2 Suicides

We Played Football Today!!!

P-1 Burpees
P-2 Moves Ball

6 Minute Wall Ball Throws
6 Minute Under Hand Throws
6 Minute Waiter Carry

MD WOD....Call a Dr!

Run
Handstand Hold (15sec)
Squat Weight hold (“ “)
KBS 15
Nasty Sets 15

A: 200m 5 rounds
B: 400m 6 rounds
C: 600m 6 rounds

Minute Burpee Funz!

You gotta do Burpee's every minute on the minute! This was tough!

100 reverse curls
100 thrusters
500 Jr’s
A: 3 Burpees on minute
B: 5
C: 7
Start w/Burpees, stop Burpees @15min, finish reps

Mother's Day WOD

Carry your BABY (ball)  & don't put it down!
RUN
100 Partner Wall Balls
100 Slam Ball
100 Burpees
100 Weightd Lunge Sets
500 Jump Ropes
RUN

p-1 work/p-2 run w/baby
A: 200m
B:400m
C:600m

Friday the 11th WOD

111 Jump Ropes
11 Box Jumps
11 SDHP
11 Burpees

A: 6 rounds
B: 9 rounds
C: 11 rounds

Chipper WOD

*** (*** = Burpees)
100 Push Press***
90 Mountain Climbers - each ***
80 Back Squats ***
70 Butterfly Situps ***
60 Thrusters ***
50 Jump Ropes ***
40 Wtd Lunges ***
30 Table Top Planks ***
20 Dunks
10 Burpees

A = 5 Burpees & 1/2 reps
B = 10 burpees
C = 12 Burpees

Tabata

8 rounds each (20 seconds work, 10 sec Active "rest"):

Pike Pushups (rest is to hold downward dog)
Squats (hold bottom of squat)
Mountain Climbers (hold plank)
Burpees (Full rest)
In&Outs (hold boat pose)

Get Out Your No 2 Pencil!!!

Teacher Appreciation WOD
Multiple Choice

1. Which one of these do you DISLIKE the
     most? DO your level of them.

A. Burpees 

B. Kettle Bell Swings 

C. Nasty Sets

2. Which one of these do you LIKE the most? DO your level of them.

A. Burpees
B. Kettle Bell Swings
C. Nasty Sets

3. Which one of these did you NOT choose yet? DO your level of them.

A. Burpees
B. Kettle Bell Swings
C. Nasty Sets

4. If you took the Kettle Bell on a trip around the world, it would be called KB around the world. If you took it around your body it would be called? DO your level of these.

A. KB Around Africa
B. KB Around the Bod
C. KB Around the House

5. Thanksgiving’s Favorite Kettle Bell is?

A. The Gobbler
B. Hot Dog Dance
C. Jingle Bell Rock

6. Another name for Japanese Wrestling is?

A. Fighting Chopsticks
B. Sumo Dead High Pull
C. White or Fried

7. How many Jump Ropes do I get to do?

A. 250
B. 350
C. 500

8. How far do I run Coach?

A. 400m
B. 800m
C. 1200m

Level A: Do 25 Reps
Level B: Do 35 Reps
Level C: Do 50 Reps

Spotlight Boot Camper- Beverly Almaraz

Veinticinco WOD 

25 Jump Ropes
25 Slamballs
25 Supermans
AMRAP 25 min

Awesome WOD today Beverly!!! We HEART you!!!

Saturday WOD

5 Burpees
10 SDHP
15 Box jumps
20 Sit-ups
200 run

A:5
B:6
C:7

Friday WOD

Jump Ropes
Mountain Climbers- each leg counts
Overhead Lunge- each leg counts
Weighted butterfly
200m run ea series

A: 30,25,20,15,10
B: 50,40,30,20,10
C: 50,40,30,20,10 replace 200m w/400m

4 Corners Count up by 10's

Burpees
Butterfly
Pullbacks
SDHP

AMRAP 20MIN

Belly Up To The Bar WOD

12-1

Burpee/Bar jump
Thrusters
Curls
Run 200m

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

Count Up, Keep Goin'

1 Slamball
1 OH Lunge set
1 Ball Tap set
1 Waiter Carry

Amrap 25 min up by 1 ea time, use sticks