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