5 Surrenders
10 Cobra Push Ups
15 Burpees
20 Dead Lifts
25 Jumping Jacks
30 Butterfly Sit Ups
AMRAP 30 min
Thursday, February 28, 2013
Wednesday, February 27, 2013
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
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
Tuesday, February 26, 2013
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
Lunge-each leg counts
Push Ups
Dunk Long Jumps
A: As Written
B: 200 after each series
C: 400 after each series
Monday, February 25, 2013
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
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
Saturday, February 23, 2013
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
15 KBS every 2 Minutes
25 lb and Higher 20 KBS
20 lb and lower- 5 Burpee Penalty for KB touching ground
Friday, February 22, 2013
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
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
Thursday, February 21, 2013
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
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
Wednesday, February 20, 2013
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
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, February 19, 2013
Tuesday WOD
10 Burpee
10 Gobblers
10 OU Butt Kickers
10 Skater Sets
increase by 10 each round
AMRAP 25 min
10 Gobblers
10 OU Butt Kickers
10 Skater Sets
increase by 10 each round
AMRAP 25 min
Monday, February 18, 2013
Saturday, February 16, 2013
Friday, February 15, 2013
Thursday, February 14, 2013
Wednesday, February 13, 2013
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
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
Tuesday, February 12, 2013
Monday, February 11, 2013
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
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
Saturday, February 9, 2013
Friday, February 8, 2013
LUCkey WOD
Partner Burpee
Partner Wall Balls
Sit Up Ball Taps
Jump Ropes add 0 and split with partner
25 AMRAP
Partner Wall Balls
Sit Up Ball Taps
Jump Ropes add 0 and split with partner
25 AMRAP
Thursday, February 7, 2013
Belly Up To The Bar!
12-1
Burpee/Bar Jumps
Thrusters
Run 200m
A: Start @ 7
B: Start @ 10
C: Start @ 12
Burpee/Bar Jumps
Thrusters
Run 200m
A: Start @ 7
B: Start @ 10
C: Start @ 12
Wednesday, February 6, 2013
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
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
Tuesday, February 5, 2013
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 (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
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
Monday, February 4, 2013
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
50 Slam Balls
15 Burpees
Suicide
50 Weighted Lunge each
15 Burpees
A: 1 Round
B: 2 Rounds
C: 2 Rounds 2 Suicides
Saturday, February 2, 2013
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
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, February 1, 2013
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
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