Tuesday, April 30, 2013

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)

Monday, April 29, 2013

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

Saturday, April 27, 2013

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, April 26, 2013

Friday WOD

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

Thursday, April 25, 2013

Wednesday, April 24, 2013

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, April 23, 2013

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, April 22, 2013

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, April 20, 2013

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


Friday, April 19, 2013

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

Thursday, April 18, 2013

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

Wednesday, April 17, 2013

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

Tuesday, April 16, 2013

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, April 15, 2013

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

Saturday, April 13, 2013

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

Friday, April 12, 2013

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

Thursday, April 11, 2013

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, April 10, 2013

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

Tuesday, April 9, 2013

The 9th WOD

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

Monday, April 8, 2013

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, April 6, 2013

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

Friday, April 5, 2013

Happy Friday!


20-30-40-RUN-40-30-20
Nasties Ea
Cobra Push-ups
Jumping Jacks
A: 400m
B: 800m
C: 1600m

Thursday, April 4, 2013

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

Wednesday, April 3, 2013

Tabata WOD

Thrusters
SDHP
Burpees
Back Squat
Jump Ropes
Butterfly Sit Ups

Tuesday, April 2, 2013

We Played Baseball Today!

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

Monday, April 1, 2013

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