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