We did TABATA today!!

Burpee Dumb Bell Tap
Jump Ropes
Push Up-Alt Hand on Ball
Butterfly Sit Ups
Pop Up Planks
Hollow Rocks

Partner WOD

100 Box Jumps
100 KBS
100 Slam Balls
100 Thrusters
100 Burpees

P-1 works/P-2 Runs 100m

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

Wednesday WOD

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

Slamballs
Weighted Lunge Sets
Side Jumps
Jump Rope
Waiter Carry there/back

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

Tuesday WOD

100m w/KB Burpee x 4
100 Gobblers
100m W/KB Burpee x 4
100 Butt Kicker Sets
100m W/KB Burpee x 4
100 KBS
100m w/KB Burpee x 4

A: 3 Burpee 50 Reps
B: 5 Burpees 100 Reps
C: 7 Burpees 100 Reps

Spotligth Bootcamper: Shelly Hollums!

Holla for Hollums WOD!

(1)Suicide Run
12 Curtis p
12 Side Tap Push Up-each side counts
12 KBS
Holler Burpees on the min.
Amrap 26 min finish round

A: 2 Burpees
B: 4 Burpees
C: 6 Burpees
Last Burpee Holla 20min 

Big Heart Shelly!!!

Run and KB's...That's All Folks!

1 Mile Run
15 KBS every 2 minutes.

25 lb and higher- 20 KBS
20lb and lower- 5 Burpee Penalty

Black Friday Special

Mad Dash 400m
25 Burpee Blow Out
25 Coupon Curls
25 Take it Back Squats Burpees Penalty
25 Sit Up Sales
25 Nasties- each at checkout!
Collect your Money and go again!
AMRAP 25 min

Count Your Blessings WOD

Happy Thanksgiving!

Dressing Dunks
Cranberry Curtis P's
Brown Gravy Burpees
Savory SDHP
Turkey Trot 200m
Start @ 1 Count Up
AMRAP 30min

Krazy Aunt Kelly

30 Wall Balls
30 Box Jumps
400m Run

A: 3 Rounds
B: 4 Rounds
C: 5 Rounds

Uncle Murph

Run 1 Mile
100 Burpees
200 Push Ups
300 Squats
Run 1 Mile

A: 400m/50/100/150/400m
B: 800m/800m
C: As Written

Grannies On Da Run WOD

Partner 1 Work Partner 2 Run

100m
124 Slamballs
124 Ball Tap Sets
124 Burpees
124 Supermans
1240 Jump Ropes
124 Front Squats w/Ball
124 Pull Back Sets
124 Weighted Sit Ups

A: 1/2 Reps 200m Buy In/Out
B: 400m Buy In/Out
C: 600m Buy In/Out

Saturday WOD

10 KBS
15 Slam Balls
20 Squats
1 Suicide
AMRAP 25 min

Friday WOD

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

A: 200m
B: 400m
C: 600m

Count By 5's WOD

5-10-15-20-15-10-5

Burpee-Jumpin Jacks
Pull Back Sets
Box Jumps
Butterfly Sit Ups

A: 200m Buy In/Out
B: 400m Buy In/Out
C: 600m Buy In/Out

We played Football today!!

Partner 1- Burpees
Partner 2- Moves Ball

6 min Wall Ball Throw
6 min Underhand Throw
6 min Waiter Carry
Run

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

Countdown WOD

25-20-15-10-5

Side Jumps
Overhead Lunges-each
Burpee Ball Jumps
Slam Balls

A: Start @ 20; 200m Run each series
B: As Written; 200m Run each series
C: As Written; 400m Run each series

Shat Happens WOD

Burpees
KBS
SDHP
Butterfly Sit Ups

A: 400m Buy In/Out: 40, 20
B: 400m Buy In/Out: 40, 30, 20, 10
C: 800m Buy In/Out: 40, 32, 24, 16, 8

Spotlight Boot Camper: Mike Machacek

40 Ain't Nothin

40 Long Jumps
40 Slam Balls
40 Box Jumps
400m Run
400 Jump Ropes
40 Sit n Twists each
40 Burpee Bar/Line Jumps
40 Wall Balls
Finish w/Run

A: ½ reps 200m Run
B: 800m Run
C:1600 m Run

Niner WOD

9 OH Lunge sets
90 Jump ropes
9 Curtis P’s
9 Wall Balls
Run 200m

AMRAP 29min

Nothin' but a Shuffle WOD

SDHP
KBS
BOD
Gobbler
Burpees
Shuffle w/KB

A: 5 Reps Each x's 10 rounds
B: 7 Reps Each x's 10 rounds
C: 10 Reps Each x's 10 Rounds

Put Your Hands Up! WOD

10 Surrenders/10 Burpees/RUN
20 Surrenders/20 Burpees/RUN
30 Surrenders/30 Burpees/RUN
40 Surrenders/40 Burpees/RUN

A: ½ reps 200m ea series
B: 200m ea series
C: 400m ea series

Chipper WOD

100 Tucks, 10 Burpees
90 Mountain Climbers, 10 Burpees
80 Jump Ropes, 10 Burpees
70 Butterfly Sit Ups, 10 Burpees
60 Lunges, 10 Burpees
50 Dunks, 10 Burpees
40 Push Ups, 10 Burpees
30 Table Top Planks, 10 Burpees
20 Long Jumps, 10 Burpees
10 Burpees
1 Run

A: 1/2 Reps 200m
B: As written/400m
C: As written/600m

Triple Play

3 Min Burpees

(3 min rest)

6 Min AMRAP
20 Ball Slams
20 Hands Up Pushups
100m Run with Ball

(3 min rest)

12 Min AMRAP
10 Burpees
10 Ball Slams
10 Hands Up Pushups
10 Ice Skaters each
10 Wall Ball- no wall

E-WOD!! (aka Engagement WOD!)

Congratulations Channel and Tommy on your engagement!! We LOVE you!!!

12-1 WOD

12-11-10-9-8-7-6-5-4-3-2-1

Burpee Bar Jumps
Thrusters
Curls
200m Run Each series

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

Bless Your Soul WOD

15 Reps of Each

Swings (KBS)
Squats- weighted
SDHP
Star Burpees
Switch Push Ups
Supermans
Sit Ups
25 min AMRAP

We Played Baseball Today!

10 Burpees
20 Slamballs
30 Squats
40 Mountain Climbers (each leg counts)

AMRAP 25