Shinguards Required WOD

24-20-16-12-8-4

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

A: Start at 20
B: 200m Buy In/Out
C: 400m Buy In/Out

Thankful Partner WOD

Jump Ropes (add a zero)

Thrusters
Hollow Rock
Angry Gorilla,
Nasty set
KBS
Flying Superman
Up/Down (Burpee)
Long Jump

Count up 1 ea time
A: 25 AMRAP
B: 28 AMRAP

C: 32 AMRAP

HodgePodge WOD

41 KBS
11 Burpees/11 Butterfly Sit Ups
41 SDHP
11Burpees/11 Butterfly Sit Ups
41 Lunge Sets w/KB
11 Burpees/11Butterfly Sit Ups
41 BODS
11 Burpees/11 Butterfly Sit Ups
X's 2

A: 200m Buy In/Out
B: 400m Buy In/Out
C: 800m Buy In/Out

Happy 26th!

26 Slamballs
26 Jump Ropes
26 Side Jumps
13R, 13L Wood Choppers
Waiter Carry

A: 5
B: 6
C: 7

Pick Up Run
Trail Run

MYELL WOD

Nasties- Each
Push Ups- Rotional Each
Jumping Jacks

A: 5-10-15 1/4 Myell Run 15-10-5
B: 10-20-30 1/2 Myell Run 30-20-10
C: 20-30-40 Myell Run 40-30-20

13 Burpee Long Jumps each series

Ten WOD

Run
10 Burpees
10 Thrusters
10 Back Squats
10 Push Press

A: 6 Rounds 200m
B: 8 Rounds 200m
C: 10 Rounds 200m

And....Repeat!

Buy-in Run
100m w/kb burp x's 4
50 Gobblers
100m w/kb burp x's 4
50 Jump Jacks
100m w/kb burp x's 4
50 KBS
100m w/kb burp x”s 4
25 Curtis P’s
Buy-out Run

A: 3 Burpess 200m I/O
B: 5 Burpees 200mI/O
C: 7 Burpees 400m I/O

Spotlight Boot Camper:Tracy Martin!!

MARTIN 4+4 & MORE

Buy in:
A:22 hands up pushups
B: 44 hands up pushups
C: 44 hands up pushups on toes, or clapping pushups

4 &, count up by 4:
 Box Jumps
 Burpees
 Mountain sets
 Jump ropes x10

110% Cannon Ball

110 Mountain Climbers/110 Jump Ropes
100 Weighted Squats/110 Jump Ropes
90 Ball Taps/110 Jump Ropes
80 Weighted Butterfly Sit Ups/110 Jump Ropes
70 Weighted Lunges/110 Jump Ropes
60 Slam Balls/110 Jump Ropes
50 Side Jumps/110 Jump Ropes
40 Nasty Sets/110 Jump Ropes
30 Burpees/110 Jump Ropes
20 Dunks/110 Jump Ropes
10 Push Ups/110 Jump Ropes

A: 1/2 Reps
B: As Written
C: 400m Buy In/Out

Happy 19th WOD!

19 KBS
19 Burpees
19 SDHP
100m Farmer's Shuffle (with KB)

A: 4 Rounds
B: 5 Rounds
C: 6 Rounds

Funky Frio

Suicide
50 Slam Balls
25 Burpees
Suicide
50 Weighted Lunge (each leg counts)
25 Burpees

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

Funky Frio Dos Krazys

200 Burpees
300 Squats
1000 Jump Ropes
P-1 Run/P-2 Works

A: 1/2 Reps 200m
B: 200m
C: 400m
Do Final Run Together

Spotlight Boot Campers: Sherry Outlaw and Nancy Moran!

Grannies on the Run WOD

P1 reps / P2 runs 100m
124 Slam Balls
124 Ball Tap Sets
124 Burpees
124 Supermans
124 Jump Ropes
124 Front Squat with Ball
124 Pull Back Sets
124 Weighted Situps

A: 1/2 reps, 200m Buy in/out
B: 400m Buy in/out
C: 600m Buy in/out

Amazing Ladies!!! We love you big Nancy and Sherry!! You inspire us all! Hearts!

Friday WOD

10 Burpees
15 KBS
20 Wallballs
25 Jump Ropes Amrap 25

Happy 13th WOD

13 nasty sets
13 R wood Chopper
13 L wood chopper
13 Butterfly weight
100 m ball run

A:5 rounds 200m I / O
B:7 rounds 400m I / O
C:9 rounds 400m I / O

4 Corners WOD

10 Gobbler
10 Burpee
10 Long Jump
10 Mountain Climbers
Increase By 10’s each Round

AMRAP 20 Min Finish Round

911 WOD

It was a blessing and honor to do this WOD in remembrance of   09/11/2001

RUN

9 Burpees (do 9 Burpees after each exercise)

11 Push Press

11 Curtis p w/Bar

11 Nasty Sets

11 Thrusters

11 TT planks

11 Back Squats

11 Long Jumps

11 reverse Curls

RUN

A: 800m (2 laps)

B: 1200 (3 laps)

C: 2001 (5 laps)

Happy Monday WOD

SDHP/BURP/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

Happy 1/2 Hour WOD!

Beer Curls
Slam Shots burp
1 Beer Run
 

A:12 pack 200m
B: 18 pack 400m
C: 24 pack 400m

21-1 WOD

Slam Balls
Weighted Sit Ups
Box Jumps
KBS
Jump Ropes

A: 200 buyin/out 18-12-6-1
B: 200 buyin/out
C: 400 buyin/out

Chipper WOD

100 Jump Tucks,10 burpees
90 Mountain Climbers, 10 burpees
80 Jump Ropes, 10 burpees
70 Butterfly Sit ups, 10 burpees
60 Weighted Overhead Lunge Sets, 10 burpees
50 Dunks, 10 burpees
40 Pushups, 10 burpees
30 Table Top Planks, 10 burpees
20 Long Jumps, 10 Burpees
10 Burpees
1 Run

A: ½ of written WOD; 200m
B: 400m
C: 600m

Spotlight Boot Camper: Lisa Hanson!!

HANSdown WOD - 52 pick-up! 

Happy Birthday Hanson, we loved honoring you today! You are precious to us!~

Diamond: 200m run (only run 1x no matter the # on card)
Heart : Burpees
Club: Jump Ropes add o
Spade: 1 arm swings/switch in air sets 

AMRAP 30min

Paleo Performance WOD

15 KBS
15 Burpees
15 SDHP

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

Labor (day) or Love WOD

Teams of 4

Run
500 Sit-ups
400 Box jumps
300 Thrusters
200 Burpees
100 Curtis p’s
Run

A: ½ reps 400m ea run
B: 800 m ea run
C: 1600m ea run

Run together all work @ same time. Rest as needed

10-9-8-7-6-5-4-3-2-1 FUNZ!!!

Burpee/jump bar
Thrusters
Curls
Run 200m

A: start @ 7
B: as written
C buy in 800m