MD WOD: Somebody call a doctor!!

This was a previous spotlight boot camper WOD in honor of our sweet Melanie Daves.....So fun that we got to do this again our your BDay! Happy Birthday Melanie!!

Run
Handstand Hold (15 sec)
Squat- Weighted Hold (15 sec)
KBS 15
Nasty Sets 15

A: 200m 5 rounds
B: 400m 6 rounds
C: 600m 6 rounds

Again & Again

Buy in run
Burpee
Squats
Mountain
Buy out run

A: 200m 5,10,15x’s10
B: 400m 10,20,30x’s10
C: 600m 10,20,30x’s10

Runnin' and Swingin'

Run & KBS that’s all folks
1 Mile Run
12 KBS Every 2 minutes 25lb & higher
15 KBS 20 and lower 10 burpee penalty

The Big 40 aka Keith Smith Spotlight WOD

Slam Balls
Burpees
Oh Squat
Box Jumps
A: 5-10-15-20 200m ea
B: 10-20-30-40 400m ea
C: 10-20-30-40 run 600m ea series

Partner WOD

1 minute work 1 minute partner works x’s 3
SDHP
Jump ropes
KBS
Gobbler
Bods

Bootcamp Gone Bad

5 stations 1 min ea stations x’s 3 rounds

2 min break after ea. 5 min round

Slam Balls

Jump Ropes

Fr. Weight squat w/ball

R Wood Chopper

L Wood Chopper

3 B's WOD

400m
21 Bods
14 Burpees
7 Box Jumps

A 4
B 5
C 6

100 Partner WOD

Partner 1 works/Partner 2 rests- Run together

100 Burpees/ 1 Lap with KB

100 Jumping Jacks/ 1 Lap with KB

100 KBS/ 1 Lap with KB

100 Jump Ropes/ 1 Lap with KB

100 SDHP/ 1 Lap with KB

100 Burpees/ 1 Lap with KB

10 Partner Tire Flips/1 Lap with KB

A: 50 Reps

B: As written

C: Add 400m Buy in/out

Spotlight Boot Camper: Monique Pugh!

MP33 WOD

10 OH Burpee Dumb Bell Tap
9 Weighted Sit Ups
8 Nasty Sets
7 Farmer Carry Lunge Sets
6 Table Top Planks
5 Curtis P's
4 Ab Skiers
3 SDHP
2 Burpee Long Jumps
1 100 Jump Ropes
O Farmer carry 100m

33 min AMRAP

Love you BIG Monique....Great WOD!!!

Thankful Partner WOD

Thrusters
Hollow Rock
Angry Gorilla
Nasty (sets)
Front Squat (weighted w/KB)
Up/Down (Burpees)
Long Jump
Partner 1 works wod/Partner 2 Jumping Jacks
Count Up 1 Each time WOD/add zero each time to jacks

A: 25 AMRAP
B: 28 AMRAP
C: 32 AMRAP

Monday WOD

20 Slam Balls
20 Jump Ropes
20 Side Jumps
10Right/10Left Wood Choppers
Waiter Carry

A-6
B-7
C-8
Pick-up run w/ball

Countin' Up WOD

10-20-30-40
Jump Ropes add zero,
Push-Ups
Lunge Weighted-each leg counts
Pull Backs

A: As written
B: 200 after ea series
C: 400 after ea series

Fullerton 50

Burpees/ Run
Dunk Long Jumps/Run
KBS/ Run
Burpees/Run

A:25/200m
B:35/400m
C:50/800m

Stop Yelling BURPEES!!! (WOD)

100 SDHP(use bar)
100 Thrusters
100 Curls
100 Jump Ropes

A: 3 Burpees on minute
B: 5
C: 7
Start w/Burpees stop Burpees @15min finish reps

Spotlight Boot Campers: Andress Family!!

Andress 4x4 WOD

20 KBS
20 Box Jumps
200m Run
20 Burpees

Each person on the team rotates to each station once everyone on team is done.
Amrap 30 min

LOVES us some Andress Family!!! Big Hearts!

MOOCH WOD

49 Slam Balls, Lunge Set, Situps
M -mountain climbers 21
O -crap burpees 21
O -crap again 21
C -chest push ups 21
H- hi fly superman 21

A: 20 reps all
B: As written
C: 400buy in/out

8-13-12 WOD

13 Nasty Sets
13 Table Top Planks
13 Squats Weight
13 Butterfly Weight
100m Ball Run

A:6
B:8
C:10

8-11-12 WOD

11 Dunks 

11 Push ups
110 Jump Ropes
11 Lunges Sets Farmer Carry
11 Pullback sets

A: 6 rounds
B: 7 rounds
C: 8 rounds

Spotlight Boot Camper: Jen Sayago!!

SAYAGO 61 WOD

400M Buy In
15 Overhead Squats
15 Box Jumps
15 Burpee One Arm dumb bell Push Press
15 Deadlifts
Suicide-1 lines
400M Buy Out

A: 4 rounds
B: 5 rounds
C: 6 rounds

WOWERS!!!! LOOKING FAB JEN!!
Congratulations on a job well done!

Countdown WOD

25-20-15-10-5
Side Jumps
OH Lunges ea
Burpee Ball Jumps
Slamballs

A: Start @ 20- 200m Run ea series
B: As Written 200m Run ea series
C: 400m Run ea series

V-17 WOD

Buy In Run
17 Reps of each
Burpees
Kettle Bell Swings
Gobblers
Shoulder Tap Sets
Sit Ups
Box Jumps

A: 400m 4 Rounds
B: 600m 6 Rounds
C: 700m 7 Rounds

Perfect 10 WOD

Run
10 Burpees
10 Thrusters
10 Back Squat
10 Push Press

A: 7 rounds 200m
B: 9 rounds 200m
C: 11 rounds 200m

Shat Happens WOD

Burpees
KBS
SDHP
Butterfly 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

Jodi's 50 WOD

Burpees
Weighted Sit Ups
Jump Ropes
Squats
Superman
Mountain Climbers
Shoulder taps
Nasty’s ea
Long Jumps

A: 50 reps 200/buyin/out
B: 200m ea
C: 400m ea

Count Up by 3's

Burpees
Thrusters
SDHP
Butterfly
Amrap 23

4 Corners Funz!

Count up by 10’s
Nasty sets
Pullback ea count (unless on knees then sets)
Dunks
1 Arm Kettle Bell Swings
Amrap 25

Spotlight Boot Camper: Katie Allbritton

Kate - 8 WOD

400m Buy In
7 Burpee Long Jump
7 Burpee SDHP
7 Burpee Bar Jumps
7 Burpee Thrusters
400m Run
Amrap 34 minutes

Awesome WOD Katie!! We loves you BIG!!