The Little WOD

21-18-15-12-9-6-3-1

Slam Balls

Weighted Lunge Sets
Side Jumps
Jump Ropes
Waiter Carry (1) there & back.

A: Start at 18
B: As Written
C: 400 Buy In/Out

Monday WOD

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

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

Keep It Up, Partner!

P1 reps while P2 holds, then switch. 

2 rounds each exercise before moving to the next. 

No reps count if partner is out of hold.

A: 12 reps B: 15 reps C: 20 reps

P1/ P2
Push Press/ Hold Over Head
Back Squat/Hold wtd Squat
Bent over Row/ Hold Superman
Pushups/ Hold Plank
Romanian Deadlift Hold/ Hold wtd lunge
Curls/ Hold 1/2 way
Burpees Complete rest

A: 4/220m B: 6/400m C: 8/400m
Pulley runs total lengths
Tire flips each
Buy-out run together

Tabata!!

Burpees Squats Side Taps Tucks

Thursday WOD

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

A: 200m / 25 / 15
B: 400m / 50 / 25
C: 800m / 50 / 25

Today We Played Baseball!!

1st Base- 10 Burpees
2nd Base- 20 KBS
3rd Base- 30 Squats
Home- 40 Mountain Climbers (each leg counts)

AMRAP 25 minutes

Love those Farmer Shuffles!!

100m w/kb burpee x's 4
100 Gobblers
100m w/kb burpee x's 4
100 Butt Kicker sets
100m w/kb burpee x's 4
100 KBS
100m w/kb burpee x's 4

A: 3 burpees 50 reps
B: 5 burpees 100reps
C: 7 burpees 100 reps

Monday WOD

100 Jumping Jacks / 50 Rotational push-up/ 50 Back Squats
100 / 40 / 40 /
100 / 30 / 30 /
100 / 20 / 20 /
100 / 10 / 10 /

A: 50 Jumping Jacks Start @ 40’s  plus 400m Buy In/Out
B: As written 800m Buy In/Out
C: 150 Jumping Jacks ea seg plus 1600m Buy In/Out

Spotlight Boot Camper: Our own Coach Gina Dillon!!

Dillon's Dirty Dozen:

2 rounds, 50 sec on / 10 sec rest:
Jumping Jacks
Burpees
Reverse Lunge with Twist
Jump Ropes
Plank Jumps (oh my!)
Air Squats
Mountain Climbers
Slam Balls
Table Top Planks
Nasties
Push ups
Supermans

OK, we didn't really do 2 rounds....Gina motivated everyone into doing a 3rd round!! (30/10 sec). Always pushing us to do more!

400m Indian Run
Awesome Abs

We played FOOTBALL....

...Bootcamp Style!

Partner 1- Burpees
Partner 2- Moves Ball

6 min Wall Ball Throws
6 min Underhand Throws
6 min Waiter Carry

A: 400m Run After
B: 800m Run After
C: 1600m Run After

110% Cannon Ball WOD

110 Mountain Climbers (each leg counts)
110 Jump Ropes
100 Weighted Squats
110 Jump Ropes
90 Ball Taps
110 Jump Ropes
80 Weight Sit Ups
110 Jump Ropes
70 Overhead Lunges (each leg counts)
110 Jump Ropes
60 Slam Balls
110 Jump Ropes
50 Side Jumps
110 Jump Ropes
40 Box Jumps
110 Jump Ropes
30 Burpees
110 Jump Ropes
20 Dunks
110 Jump Ropes
10 Push Ups
110 Jump Ropes

A: 1/2 EACH
B: As Written
C: 400m Buy in/out

Partner WOD

1 minute work 1 minute partner works x’s 3 

Nasties
Thrusters
Reverse lunge Curl
OH Squat
Push Press

A: 600m bar run
B: 1200m bar run
C: 1600m bar run

Run with partner share bar

I 8 Dis!

200m Run
8 Burpee/Slam Balls
8 Side Jumps
8 R Wood Choppers/8 L Wood Choppers
Waiter carry down
Wall Balls Throw Back

A: 5 rounds
B: 7 rounds

C: 8 rounds

07/16 WOD

16 KBS

16 Burpees
16 SHDP
1 Suicide Run

A: 4 rounds
B: 5 rounds
C: 6 rounds

LUCkey WOD

Partner WOD

Partner Burpees
Partner Wall Balls
Weighted Sit Ups
Jump Ropes add zero/share
AMRAP 25 min

Spotlight Boot Camper: Michele Woodman

Shin Guards Required WOD!!

24-20-16-12-8-4

Box Jumps
Side Tap Push Ups
Nasty Sets
Curls
Jump Ropes (add a zero)
Butterfly Sit Ups

A: Start at 20 - No Run

B: As Written -200m Run Buy in/out

C: As Written -400m Run Buy in/out

Awesome WOD!!!

Perfect 10 WOD

10 Burpees
10 Thrusters
10 Back Squats
10 Push Press
Run 200m

A: 6 Rounds
B: 8 Rounds
C: 10 Rounds

Funky Frio Dos Krazys

Partner WOD!

200 Burpees
300 Squats
1000 Jump Ropes

P-1 run/p-2work
A: ½ reps 200m
B: 200m
C: 400m

Do final run together

Funky Frio WOD

Suicide
50 Slam Balls
15 Burpees
Suicide
50 Weighted Lunge (each)
15 Burpees

A: 1 Round
B: 2 Rounds
C: 2 Rounds/2 Suicides

Count'r Down!!

25-20-15-10-5

Nasty set
Push-up Jack
Butterfly Situps
Wall Balls
Run(ea series)

A: 20-15-10-5 (200m)
B: AS written (200m)
C; As written (400m)

Myell High WOD

Nasties - each
Pushups
Jumping Jacks

A:5-10-15 1/4 Myell 15-10-5
B:10-20-30 - 1/2 Myell - 30-20-10
C: 20-30-40 - Myell - 40-30-20
13 Burpee LJ's- ea series

Spotlight Boot Camper...Christi Hodges!

HODGEpodge WOD!

2 rounds:
41 KBS
11 Burpees and Butterfly Situps
41 SDHP
11 Burpees and Butterfuly Situps
41 Lunge with KB
11 Burpees and Butterfly Situps
41 Bods
11 Burpees and Butterfly Situps

A: Buy in/out 200 run, 1/2 reps
B: Buy in/out 400m
C: Buy in/out 800m

Thursday 75 WOD

Run / 75 Push Press
Run / 75 Back Squats
Run / 75 Curls
Run / 75 Thrusters

A: 200 Run
B: 400 Run
C: 600 Run

1776 WOD...Happy Independence Day!!

17 burpees 76 slam balls
Run w/ball
17 burp 76 OH Lunge sets
Run w/ball
17laps76 burp
Run w/ball

A: 9 & 38 reps 200m
B: 200m
C: 400m

She's Back......Kelly WOD!

30 Wall Balls
30 Box Jumps
400m Run

A: 3 rounds
B: 4 rounds
C: 5 rounds

4 Corner WOD

10 Side Tap Push-ups
10 Long Jump
10 Butterfly
10 Nasty Sets
Ea corner increase by 10

(1) wall walk one rep each series only
25 AMRAP

Finish round with 400m run