Please see our NEW Website http://amazenbootcamp.rxgymsoftware.com

Please see our NEW Website http://amazenbootcamp.rxgymsoftware.com

Murph WOD

1 mile Run
100 Burpees
200 Push-ups
300 squats
1 mile Run

A: 400m/50/100/150/400m
B: 800m Runs
C. As written

KELLY

400m Run
30 Wallballs
30 Box Jumps

A: 3
B: 5
C: 6

Grasshopper WOD

JR's/Run w/ball
  partner Airballs
JR's/Run w/ball
  SB's/Squat Hold
JR's/Run w/ball
  Burbees/Waiter Carry
JR's/Run w/ball

A: 100JR/200m/50 reps
B: 200JR/200m/100 reps
C: 200JR/400m/100 reps

Spotlight Bootcamper
Wicked Wittig WOD

Buy-in Run
Curtis P's
Butterfly Situps
KBS
Gobblers
Dead Lifts
Jump Ropes (add 0)
Pass thru lunges each
Table Top Planks
Dunks
Buy-out Run
*Choose Order*

A: 30/200
B: 40/400
C. 50/600

May 21st WOD

Buy-IN Run
18 Burbee High Pull, 1 Step out swing
17 Burbee High Pull, 2 Step out swing
16 Burbee High Pull, 3 Step out swing
Buy-OUT Run

A: Start at 15/200m
B: Start at 15/400m
C: Start at 18/400m

15's WOD....

Jump Ropes
15 SL DL rt
15 SL DL left
15 Supermans
15 Push-ups
15 offset squat rt
15 offset squat left
15 Supermans
15 Push-ups

A: 50 JR, 3 rounds
B: 150 JR, 4 rounds
C. 150 JR, 5 rounds

BEACH TO BAY
NO CLASS!!!!!!

Bootcamp Gone Bad!

Work 1 min/Rest 1 min

Push-Ups
Curtis P
Romanian Dead Lift
Push Press
SDHP

Count total reps each round
4 Rounds

16th WOD

Buy-in Run
JJ/Rotational PU's/Back Squats
JJ/40/40
JJ/30/30
JJ/20/20
JJ/10/10
Buy-out Run

A. 50 JJ   200m
B. 100 JJ   400m
C. 150 JJ   600m

Count Up, Keep Goin

1 Slamball
1 OH Lunge set
1 Ball Tap set
1 Waiter Carry (always 1)

AMRAP 25 min (up by 1 each time)

Kate -8 WOD

7 Burbee LJ's
7 Burpee SDHP
7 Burpee KB Jumps
7 Burbee Thrusters
400m Run

AMRAP 34 mins.

Suthern Charm
Crissy Sutherland

13 Star Burbees
13 Front Squats w/ball
13 Russian Ab sets
13 Nasties w/ball jump each
13 Wallballs
13 Ball Pushups roll each
13 Butterfly Sit-ups w/ball
100m run w/ball

A. 4 rds
B. 5 rds
C. 6 rds

Mother's Day WOD
I want My Mommy

Run/KBS
Run/Box Jumps
Run/Burpees
Run/JR's
Run/Slamballs

A: 200
B: 400
C: 600
Total max reps of ea exercise per team
1 run/1 work

Dirty Dime WOD

10 Burpees
10 alt push up on ball
10 surrenders
10 right woodchoppers
10 left woodchoppers
10 plank jump out/in
10 side jumps
10 slamballs
10 dunks
100 jumpropes

Work 5 min. Rest 1 min.
Repeat 5x

11-1 Drei Run

Burpees
Pullbacks
50 JR's each series
Deadlifts
Run 200m each series
   w/dumbbells
A: Start @ 8
B: Start @ 10
C: Start @ 11

300's give ya the Runs

Run
25 v-ups
25 rt arm KBS
25 lt arm KBS
25 push ups
50 SDHP
50 burpees
50 clean and press
50 mtn climbers each
Run

A: 400m (total 1/2 mile)
B: 800m (total 1 mile)
C: 1600m (total 2 mile)

Baseball

10 Nasty Sets
20 Airballs
30 Russian Abs each
40 Mountain Climbers each
AMRAP 25
Finish run

Performance WOD

3 min Burpee
3 min rest
3 min Slam Balls
3 min rest
3 min sit-ups w/ball
3 min rest
1 mile Run

1000 Ways to Live WOD

Jumping Jacks
OH Lunge-each
Weighted Twists-each
Mountain Climbers-each
Jump Ropes
Slam Balls
Side Jumps-each
Weighted Squat
Weighted Butterfly Sit Up
Burpees in between

A: 50 Reps/5 Burpees
B: 100 Reps/10 Burpees
C: 100 Reps/10 Burpees plus 400m Buy In/Out

5 Alive WOD

5 Burpees
10 SDHP
15 Box Jumps
20 Sit Ups
200m Run

A: 6 Rounds
B: 7 Rounds
C: 8 Rounds

Countin Down WOD

Jump Ropes
Mountain Climbers-each
OH Lunge-each
Weighted Butterfly Sit Ups
Run each series

A: 40, 30, 20, 10, 200m
B: 50, 40, 30, 20, 10, 200m
C: 50, 40, 30, 20, 10, 400m

Bar and Burpees WOD

12-1
Burpee/Bar Jump
Thrusters
Curls
Run 200m

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

30-Worst WOD

30 Bods
30 KBS
30 Goblet Squats
30 Push Ups
100 Jump

A: 3 Rounds (200m Buy I/O)
B: 4 Rounds (400m Buy I/O)
C: 5 Rounds (600m Buy I/O)

Single Life WOD

15 Pullback sets
10 Single DB Burpees
15 Single DB Squat sets
10 Tap & Curl 180 Jumps
15 Push Press sets
Jump Ropes

A: 4 Rounds, 50 Jump Ropes
B: 5 Rounds, 100 Jump Ropes
C: 6 Rounds, 150 Jump Ropes

Spotlight Boot Campers: Kristi Gevera and Jessica Bosworth!!

Sassy Sisters WOD

100 Jump Ropes
23 Goblets
16 Supermans
7 Burpee Box Jumps
7 Burpee Donkey Kicks
16 Cobra Dumbbell Push Ups
23 SDHP
100m Run with KB

15 sec plank hold every 3 minutes

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

Friday WOD

26 Dead Lifts
260 Jump Ropes
26 Upright Rows
26 Cobra Push Ups
26 Butterfly Sit Ups
AMRAP 26min

Andress 4 x 4

20 KBS
20 Box Jumps
200m Run
20 Burpees
AMRAP 30 min

Bars and Burpees

Run/50 Push Press/25 Burpees
Run/50 Back Squats/25 Burpees
Run/50 Curls/25 Burpees
Run/50 Thrusters/25 Burpees

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

Tuesday WOD

Buy In Run
Burpee
Squats
Russian Ab-sets
Buy Out Run

A: 200m, 5 reps x's 10
B: 400m, 10 reps x's 10
C: 600m, 10 reps x's 10

Monday WOD

10 Nasty sets
20 Butterfly Sit Ups
30 OH Lunge-each
40 Mountain each
50 Jumping Jacks

A:7 Rounds
B: 9 Rounds
C: 11 Rounds

Saturday WOD

100 SDHP
100 Lunge Curls
100 Thrusters
100 Jump Ropes

A: 3 Burpees on minute
B: 5 Burpees on minute
C: 7 Burpees on minute

Merz Alert WOD

10 Manmakers
29 Back Squats
10 One Arm DB Burpees
34 Weighted Merzy Curtsy
(half each side)

A: 2 Rounds
B: 3 Rounds
C: 4 Rounds

100 Jump Ropes
16 Long Jumps
Run

A: 2 rounds, 200m
B: 3 rounds, 400m
C: 4 rounds, 400m

18th WOD

18 Weighted Squat Jumps
18 Table Top Planks
18 Slam Balls
18 Weight Butterfly Sit Ups
18 Supermans
1 Suicide

A: 4 Rounds
B: 5 Rounds
C: 7 Rounds

Countin' Down WOD

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

Nasty Sets
Squat Kick sets
Cobra/Down Dog Push Ups
Ice Skater Sets
Side Tap Push Ups
Butt Kicker Sets

A: Start @ 15 Buy-Out 400m
B: Start @ 18 Buy-Out 400m
C: Start @ 21 Buy-Out 400m

Partner WOD

100 Burpees/ 1 Lap w/KB
100 Jumping Jacks/ 1 Lap w/KB
100 Jump Ropes/ 1 Lap w/KB
100 SDHP/ 1 Lap w/KB
100 Burpees/ 1 Lap w/KB
P-1 Work/P-2 Rest
Run Together

A: 50 Reps
B: As written
C: Add 400m Buy In/Out

Monday WOD

Run
10 Burpees
10 Thrusters
10 Back Squats
10 Push Press

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

13th WOD

13 Nasty-sets
13 Table Top Planks
13 Weighted Squats
13 Butterfly Sit Ups
100m Ball Run

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

Happy Friday WOD

Curtis P's
Weighted Sit Ups
Box Jumps
400m Buy In All

A: 21-15-9-6-3-1
B: 21-18-15-12-9-6-3-1
C: 21-18-15-12-9-6-3-1/200m Run after each segment

Sumos and Burpees

SDHP/Burpees/Run

50/10/1
40/20/1
30/30/1
20/40/1
10/50/1

A: Start at 40/20/200m
B: 400m
C: 600m

Wednesday WOD

20 Slamballs
20 Weighted Sit Ups
20 Side Jumps
10 R, 10L Wood Choppers
Waiter Carry

A: 6 Rounds
B: 7 Rounds
C: 8 Rounds

The 9th WOD

9 One-Arm DB tap Burpees
9 Reverse lunge curls - sets
9 Pull-Back - sets
99 Jump Ropes
29 min. AMRAP

SHAT Happens WOD

Burpees
KBS
SDHP
Butter Fly Situps

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

Saturday WOD

Buy-In
100 Burpees 200m w/KB
100 Jumping Jacks 200m w/KB
100 KBS 200m w/KB
100 Jump Ropes 200m w/KB
100 SDHP 200m w/KB
50 Lunge Passes 200m w/KB
25 Curtis P's
Buy-Out w/KB
P-1 works P-2 Rest
Run Together

A: 50 reps 200m
B: 100 reps 400m
C: 100 reps 600m

Happy Friday!

20-30-40-RUN-40-30-20

Nasties Ea

Cobra Push-ups

Jumping Jacks

A: 400m

B: 800m

C: 1600m

Ups and Downs 4

Run 

Box Jumps/Man Makers

Run 

Sit-ups/Donkey Kicks 

Run 

A: 11-1 1-11 (66 reps) 200m 

B: 13-1 1-13 (91 reps) 400m 

C: 15-1 1-15 (120 reps) 600m

Tabata WOD

Thrusters
SDHP
Burpees
Back Squat
Jump Ropes
Butterfly Sit Ups

We Played Baseball Today!

10 Nasty Sets
20 Air Balls
30 Russian Ab-each
40 Mountain Climbers-each
AMRAP 25 min
Finish Run

Performance WOD

3 Minute Burpees
3 Minute Rest
3 Minute Slam Balls
3 Minute Rest
3 Minute Weighted Sit Ups
3 Minute Rest
1 Mile Run

Happy Easter!!

Easter Egg Hunt WOD

Spotlight Boot Campers: Amy Dresch & Tricia Stolle

Buy-in Dumbbell walk
26 Star Burpees / run
260 Jump Ropes /run
26 Thrusters W/DB's /run
26 Wall Ball's/ run
x's 2 rounds

Buy-Out Dumbbell walk
A: 100m run
B: 200m run
C: 400m run

Johnson WOD

15-1
Burpees
Slam Balls
Weighted Lunge sets
100m Run w/ball

A: Start @ 10
B: Start @ 13
C: As Written

S.O.S. WOD

Burpee off 1/2 field
Center: p-1 work, p-2 rest
38 KBS
38 Gobblers
38 SDHP
Burpee off 1/2 field- Run back

A: 5 rounds
B: 7 rounds
C: 8 rounds

Jodi 31/50 WOD

Burpees
Surrenders
Jump Ropes
Push-Ups
Squats
Superman
Mountain Climbers
Butterfly Sit Ups
Shoulder Taps
Nasties
Vertical Jump sets

A: No Run/ 31 reps
B: 200m each series/ 31 reps
C: 200m each series/ 50 reps

Mooch WOD

49 Slam Balls
49 Lunge Sets
49 Sit Ups
MOOCH after each

Mountain Climber- sets 21
O'crap Burpees- 21
O'crap Burpees again- 21
Chest push ups- 21
Hi Flyin Supermans- 21

A: 20 reps all
B: As written
C: 400 Buy In/Out

Pack Your Bags Partner WOD

P1
KB Suitcase Lunge- down field
Farmer Carry- back

P2
10 Push Ups
10 Sit Ups
10 Squats
10 Burpees

Switch

A: 7 Rounds
B: 9 Rounds
C: 10 Rounds

I'm Seeing Double WOD

99 Jump Ropes
11 Surrenders
22 Burpees
11 Ab Twists w/ball- sets
22 Air Balls
11 Push Ups on Ball/alt each

AMRAP 22 min

21-15-9 WOD

21 KB Squat Thrusters
15 Burpees
9 Box Jumps
Run

A: 3 Rounds/200m
B: 4 Rounds/400m
C: 4 Rounds/600m

Spotlight Boot Camper: Kelly Taylor!!!

90210 WOD 12-11-10-9-8-7-6-5-4-3-2-1 Burpees w/Brenda Slam Balls w/Steve Nasty Sets w/Dylan Valerie the Cobra Good Mornings w/Brandon (1) Suicide Run w/Shannen A:7 B:10 C:12

19th WOD

19 KBS
19 Bods
19 SDHP
19 Butterfly Sit Ups
Trail Burpees 19

AMRAP 29 min

Bar Day WOD

Push Press/DB OH Burpees/Run
Back Squats/DB OH Burpees/Run
Reverse Curls/DB OH Burpees/Run
Upright Rows/DB OH Burpees/Run

A: 25/5/200m
B: 50/10/400m
C: 50/10/600m

Lucky Leprachaun WOD

16 Slam Balls
16 Side Oblique sets
16 Nasty sets
Run
x's 4 rounds

A: 400m
B: 600m
C: 800m

P & L WOD

Lunge w/Kick right
Lunge w/Kick left
Side Tap Push Ups
Curtsy Lunge- right
Curtsy Lunge- left
Down Dog Push Ups
Split Squats-right
Split Squats-left
4 Line Burpee Suicides

A: 8 reps, 3 rounds
B: 10 reps, 5 rounds
C: 12 reps, 5 rounds

Hero WOD: Victoria...Sandy Hook Elementary Teacher

10 Thrusters
12 SDHP
14 Box Jumps
12 Burpees
27 KBS

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

13th WOD

13 Star Burpees
13 Front Squats w/ball
13 Russian AB sets
13 Dead lifts
13 Butterfly Sit-ups w/Ball

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

MP33 WOD

10 Burpees- one DB tap
9 Weighted Sit Ups
8 Nasty-sets
7 Farmer Carry Lunges-sets
6 Table Top Planks
5 Curtis P's
4 Ab Skiers
3 SDHP
2 Burpee Long Jumps
1- 100 Jump Ropes
0 Farmer Carry 100m
33min AMRAP

Triple Play WOD

3 Minute Burpees

6 Minute AMRAP DNFR 3 Minute Rest
20 Slam Balls
20 Hands Up Push Ups
100m Run w/ball

12 Minute AMRAP DNFR
10 Burpees
10 Ball Slams
10 Hands Up Push Ups
10 Ice Skaters-each
10 Wall Balls (no wall)

Niner WOD

9 OH Lunges
90 Jump Ropes
9 Curtis P's
9 Air Balls
Run 200m

AMRAP 29 min

Spotlight Boot Camper: Amy Craft!!

Crafty WOD

40 of each
SDHP
KBS
Curtsy Lunge Right
Curtsy Lunge Left
Thruster
Push Press
Slam Balls
Weighted Sit-ups
Running Jump rope after ea exercise

A:100m
B: 200m
C: 400m

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

Burpees
Squat Kick Sets
Deadlift w/KB
Ice Skater Sets
Gobblers
Buy Out 400m Run

A: Start @ 15
B: Start @ 18
C: Start @ 21

Grasshopper WOD

Jump Ropes/Run w/ball
100 Partner Bods
Jump Ropes/ Run w/ball
100 Partner Wall Balls
Jump Ropes/ Run w/ball
100 Slam Balls/Squat Hold
Jump Ropes/Run w/ball
100 Burpees/Waiter Carry
Jump Ropes/Run w/ball

A: 100 Jump Ropes/200m/50 reps
B: 200 Jump Ropes/400m/100 reps
C: 200 Jump Ropes/600m/100 reps

Counting Up WOD

Suicide
Thrusters
Push Press
Back Squats
Reverse Lunge Curls-each

A: 5-10-15-20
B: 10-20-30-40
C: 10-20-30-40 + Buy In/Out 300 Jump Ropes

Surprise!!!

Happy 3rd Birthday WOD aMAZEn Bootcamp!!!

Partner WOD

200 Burpees
100 KBS
100 SDHP
100 Thrusters
100 Box Jumps
P-1 Work/P-2 Rest

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

Friday WOD

12 Plank Jacks
12 Lunge with one DB OH - each
12 Squat Thrust High Pull- alt
12 Ball Slam
Run 50m with DB or Ball

A: 5
B: 7
C: 8

Thursday WOD

5 Surrenders
10 Cobra Push Ups
15 Burpees
20 Dead Lifts
25 Jumping Jacks
30 Butterfly Sit Ups

AMRAP 30 min

Spotlight Boot Campers: Catriona and Jeff Salter!!

SALTIRE WOD

Deductible 400m Buy-In Run Only

Co-Pay
$5 Line Burpees- I got the runs
$10 Medicine Ball Nasties
$15 Medicine Ball Jumping
$20 Butterfly Sit-Ups
AMRAP 26 min

10-20-30-4- WOD

Jump Ropes Add zero
Lunge-each leg counts
Push Ups
Dunk Long Jumps

A: As Written
B: 200 after each series
C: 400 after each series

I 8 Dis WOD!

1 Suicide
8 Slam Balls
8 Side Jumps
8 Rt Wood Choppers/8 Lt Wood Choppers
OH Lunge Walk/Wall Ball Throw Back

A: 6 Rounds
B: 7 Rounds
C: 8 Rounds

Swing Til I Drop WOD

1 Mile Run
15 KBS every 2 Minutes
25 lb and Higher 20 KBS
20 lb and lower- 5 Burpee Penalty for KB touching ground

Five At A Time WOD

5 Burpees
10 SDHP
15 Box Jumps
20 Sit Ups
200m Run

A: 100 Buy In Jump Ropes/4 Rounds
B: 200 Buy In Jump Ropes/5 Rounds
C: 300 Buy In Jump Ropes/6 Rounds

21st WOD

21- Alabama Wall Ball Slammers
21- Beer Burpees
21-Lemon Drops (Air Squats w/Ball)
21- Bar Hops (Tuck Line Jumps)
400m Beer Run

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

110% Cannon Ball WOD

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 Soul Surfers/110 Jump Ropes
30 Burpees/110 Jump Ropes
20 Dunks/110 Jump Ropes
10 Push Ups/110 Jump Ropes

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

Tuesday WOD

10 Burpee
10 Gobblers
10 OU Butt Kickers
10 Skater Sets
increase by 10 each round
AMRAP 25 min

Monday WOD

18 Push Press
18 KBS
18 Lunge Passes each
8 Box Jumps
200m Run
AMRAP 28 min

Obstacle Course Today!!

Just A Minute...

Work 1 Min rest 1 Min

x's 3 Rounds
Burpees
Push Press
Back Squats
Thrusters

Happy Valentine's Day!!

You are going to HEART this WOD...see you in class!!!

Spotlight Boot Camper: Sheryl Moreno

Scrappy Moreno WOD

17 Reps Scrap 1 item each line

Buy In Run 200m (no ball)
Soul Surfer/Surrender
Burpee/Nasty Sets
Slam Balls/OH Lunge Sets
Mountain Climber Sets/Bicycle Sets
Run w/Ball 200m
AMRAP 29 Minutes

Count Up By 3's

Dunks
Russian Ab sets
Surfer Pop Ups
Jump Ropes add zero
AMRAP 24 mins

All That Jazz WOD

41-31-21-11

SDHP
Reverse Curls each
Nasty's each
Suicide Run

A: x's 1 Suicide
B: x's 2 Suicides each series
C: x's 3 Suicides each series

To The 9's

9 Farmer Carry Sets
90 Jump Ropes
9 Curtis P's
9 Air Balls
Run 200m
AMRAP 29 min

LUCkey WOD

Partner Burpee
Partner Wall Balls
Sit Up Ball Taps
Jump Ropes add 0 and split with partner
25 AMRAP

Belly Up To The Bar!

12-1

Burpee/Bar Jumps
Thrusters
Run 200m

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

Wednesday WOD

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

Burpees
Squat Kick sets
Cobra/Down Dog Push Ups
Ice Skater Sets
Side Tap Push Ups each
Butt Kicker sets

A: Start @ 15 Buy-Out 400m
B: Start @ 18 Buy-Out 400m
C: Start @ 21 Buy-Out 400m

Spotlight Boot Campers: Jason and Lindsey Merz!!

Merz Alert WOD....It's Gonna Hurt!!

A-B-C rounds (see below for #):
10 Man Makers (pushup, row, row, squat clean and press)
29 Back Squats (DB on shoulders)
10 One Arm DB Burpees
34 Weighted Merzy Curtsy (half each side)

then,

A-B-C rounds:
100 jump rope
16 LJ's (Long Jump - for Lindsey and Jason)
Run

A: 2 rounds of each; 200m
B: 3; 200m
C: 4; 400m

Funky Frio

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

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

Super Bowl WOD

Buy In Run

49 (for the SF 49'ers) Ball Slams
10 Bird Dog Taps Sets (bird for Ravens)
Wall ball throw down field & back
49 Air balls
10 Bird Dogs
Wood  Chucks down field (sideways ball throw) & Back
49 Side Jumps
10 Bird Dogs
Underhand Throw Down Field & Back
49 Front Squats
10 Bird Dogs
OH Lunges Down Field and Back

Buy Out Run

A: 400 Run, 2 Rounds, 25 Ball Reps etc (instead of 49), down field then run back
B: 600m, 2 Rounds
C: 800m, 2 Rounds, Bird Dogs from plank on hands

Friday WOD

15 One Leg Burpee- Alt legs
15 Ski Jump to cross back Lunge (holding ball)
15 Standing overhead Tricep extensions w/ball
15 Sea Turtles
15 Table Top Planks then push up
15 Frog Abs w/ball
15 Crab Toe Touches-sets
200m Run

AMRAP 30 min

30-Worst (for the 31st)

Buy-In/Buy-Out Run

30 Slam Balls
30 KBS
30 Goblet Squats
30 Push Ups
+100 Jump Ropes each Round

A: 3 Rounds/200m
B: 4 Rounds/400m
C: 5 Rounds/600m

22 WOD

22 AirBalls
22 Dunk Long Jumps
22 Cobra Push Ups
22 Nasties (each counts)
AMRAP 22 minutes

Hodgepodge WOD

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

A: 200m Buy In/Out; 1/2 reps
B: 400m Buy In/Out
C: 800m Buy In/Out

Happy Monday WOD

10 Burpees
20 Butterfly Sit Ups
30 Squats
40 Mountain Climbers-each
50 Jumping Jacks

A: 7 Rounds
B: 9 Rounds
C: 11 Rounds

Spotlight Bootcamper: Colleen Gruetzner!!

35 Dunk Long Jumps
35 Arm pull backs right 35 left
35 N & Outs
35 Curtsy lunges ea
35 Elevated snow angels
35 Rising star burpees

A: 700m buyin/out 1 round
B: 700m buyin/out 2 rounds
C: 700m buyin/out 3 rounds

Awesome WOD Colleen!!! Dance On Dancing Queens!!

MD WOD....Call A Doctor!

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

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

Hoss Jr. WOD

50 KBS
100m Weighted Shuffle
15 Burpees
30 Weighted Step Ups
100m Weighted Shuffle
15 Burpees

A: 2 Rounds- Buy In/Out 200m Run
B: 3 Rounds- Buy In/Out 400m Run
C: 3 Rounds- Buy In/Out 600m Run

Drei Run

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

Burpees
SDHP
50 Jump Ropes- each series
Run 200m w/bar- each series

A: Start @ 7
B: Start @ 9
C: Start @ 11

Funky Frio Dos Krazys

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

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

Do Final Run Together

Kelly WOD

30 Wall Ball's
30 Box Jumps
400m Run

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

Spotlight Boot Camper: Carla Royder!!

The Strong Love WOD

Buy In Run Together
40 Offset Squat (partner 1)/40 Russian Abs (partner 2)
30 SLDL/30 Sec Pike
20 HU PUps/20 Standing KB Abs
10 Box Jumps/10 Table Top Planks
Buy Out Jump Ropes

A: 200m, 200 Jump Ropes, 3 rounds
B: 400m, 400 Jump Ropes, 4 rounds
C: 600m, 600 Jump Ropes, 4 rounds

WAMBLES WOD

Buy In 400m Run
(Before) 15 Partner Ab Twists
(After) 40 Jump Ropes
Run Back
Down Field
Plank Walk/Long Jumps
Up & Over Push Ups
Wall Ball Throws with 5 Slams
High 5 Burpees
Buy Out 400m Run

A: 2 Rounds
B: 3 Rounds
C: 3 Rounds Run w/Ball

Lucky 7's WOD

400m
21 SDHP
14 Burpees
7 Box Jumps

A: 3 Rounds
B: 5 Rounds
C: 6 Rounds

Wednesday Partner WOD

Jump Ropes/Run w/ball
100 Partner Bods
Jump Ropes/Run w/ball
100 Partner Wall Balls
Jump Ropes/Run w/ball
100 Slam Balls/Squat Hold
Jump Ropes/Run w/ball
100 Burpees/Waiter Carry
Jump Ropes/Run w/ball

A: 100 Jump Ropes/200m/50 reps
B: 200 Jump Ropes/400m/100 reps
C: 200 Jump Ropes/600m/100 reps

15 WOD

15 KBS
15 Gobblets
15 Sit Ups
15 SDHP
15 Star Burpees
15 Supermans
AMRAP 25 min

Happy Monday WOD

Lunge with kick - rt
Lunge with kick - left
Spiderman Pushups
Curtsy lunge - rt
Curtsy lunge- left
Down dog pushups
Split squats - rt
Split squats - left
4 Line Burpee Suicides

A: 8 reps, 3 rounds
B: 10 reps, 5 rounds
C: 12 reps, 5 rounds

Saturday Partner WOD

100 Burpees 1 Lap w/KB
100 Jump 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 Burpee 1 Lap w/KB
10 Partner Tire Flips
P-1 work P-2 rest
Run together

A: 50  Reps
B: As Written
C: Add 400m Buy-In/Out

Friday WOD

10 Long Jumps
20 Front Squats
10 Table Top Planks
20 OH Lunges (each)
10 Spider-Man Push Ups
20 Wall Balls
100 Jump Ropes
AMRAP 28 Min

Just a Few KB's and Burpees....

30 KBS
30 Burpees
Run

A: 3 Rounds 400m
B: 4 Rounds 600m
C: 5 Rounds 800m

Perfect 10

Run
10 Burpees
10 Thrusters
10 Back Squats
10 Push Press

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

Eight is Enough

8 Slam Balls
8 Nasty Sets
8 Push Ups (alternating one hand on ball)
8 Surrenders
8 Burpees
8 Weighted Butterfly Sit Ups
8 Supermans
80 Jump Ropes
AMRAP 28 Minutes

We Played Baseball Today!!!

10 Burpees
20 Slamballs
30 Squats
40 Mountain Climbers (each)
AMRAP 20
Finish Round

Spotlight Boot Campers: Warren and Wanjura!!

WODjura

39 offset squat rt
17 kb row rt
39 offset squat left
17 kb row left
39 box jumps
17 surrenders
39 air balls
17 Burpees
39 kb hammer curls
Run

A: 2 rounds, 200m run
B: 3 rounds, 200m
C: 3 rounds, 400m

Y'all are Rock Stars!! Loved this WOD!

Count Up By 5's

KBS
Pop Ups (plank Pop up/hold 1 sec)
Butterfly Sit Ups
Burpees
(1) 200m Run
AMRAP 25

Pick Up Thursday WOD

20 Slamballs
20 Weighted Sit Ups
10 R, 10L Wood Choppers
Waiter Carry

A: 6 Rounds
B: 7 Rounds
C: 8 Rounds

PICK UP Run w/Ball

Thankful Partner WOD

Add a zero to the Jump Ropes

Thrusters
Hollow Rocks
Angry Gorillas
Nasties
KBS
Front Squat
Up/Down
Long Jump
Count up 1 each time/partner is doing Jump Ropes

A: 25 AMRAP
B: 28 AMRAP
C: 32 AMRAP

Happy New Year 2013!!!

201 Jump Ropes
20 Slam Balls
13 SDHP
20 Squat Front Kick each
13 Burpees

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