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