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WOD: “Bootcamp” – Sat 4.19.14

Burpee Broad Jump

Squat Jump


Rope Slam

Curl to Press

Tire flip/Slam Ball ( one person on tire flip, the other on slam ball)

Bench Press (make sure the arm extenders are out) – One bar at 65#, the other at 95#


KB Front Squat


Full Crunch with med ball

1x @20:15

2x @30:20

2x @ 30:20

WOD: “EMOM” -Fri 4.18.14

EMOM for 20 Minutes


Even Minutes: (0,2,4,6,8,10…18)

5 OHS Squats (135/95)

10 Bentover Rows (135/95)


Odd Minutes:(1,3,5,7,9,…19)

10 Deadlifts (135/95)

5 Push Presses (135/95)


*same weight for all exercises



WOD: “For Reps” -Thurs 4.17.14

For Reps

Achieve as many reps as you can in 2 minutes.

Change movement after 1 minute

1 Min Burpee

1 Min Wall Ball

1 Min Rest

*****add up the burpees and walls balls together to get one score PER round.

You should have 5 scores at the end of the WOD

ex (40, 41, 43, 39, 40)


Cash Out:  With a Partner 10 rounds of

(one person does 1 round then the other person does a round until 10 rounds are completed…5 rounds each)

5 Burpees

10 Chest to Deck Push Ups

15 Full Crunches


*if there is an odd number of people one person will do 5 rounds by themselves



WOD: “Benchmark WOD- Bill L” -Wed 4.16.14

Benchmark WOD:

4RFT of

7 SDHP (135/95)

14 Power Cleans (135/95)

21 Full Crunches


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WOD: “AMRAP” -Tues 4.15.14


30 min cap

5 Box Jumps (24/20)

10  Left Arm KB Press (50/30)

10  Right Arm KB Press (50/30)

15 KB Step Ups (50/30) (holding KB however you want)

20 KB Swings (50/30)

25 Air Squats



WOD: “Deck of Cards” -Mon 4.14.14

Goal:  To get as many as cards as possible in 30 minutes

Rest:  When needed

How to do it: To perform the workout, you will start with a fully shuffled deck of cards (54 cards). All face cards (Jack, Queen, and King) have a value of 10. Aces will have a value of 11. Number cards will be face value (ex. 7 of spades = 7 wall balls). Jokers are optional, and can be set to any value.

Extra: Works great with a partner


Hearts: Burpees

Diamonds: HRPU 

Spades: Squat Jumps 

Clubs:  Goblet Squats



WOD: “Bootcamp” -Sat 4.12.14



TRX Row 

Rope Slam 

D. Incline Row 

Tire Flip/ Burpee (one person does burpees while the other does a tire flip)

KB Swing 

Sumo Squat 

Alt. Med Ball Push Ups 


6″ Leg Raise Hold 

1x@ 30:30

1x@ 30:20

1x@ 30:20

1x@ 20:20

WOD: “21-15-9 and AMRAP” -Fri 4.11.14

With 22 minutes on the clock:



Clean and Jerk (135/95)

Overhead Lunge (45/25)

Weighted Crunch (45/25)


rest 2 min


AMRAP with remaining time from the 22 min

5 Plate Burpees

10 GTO (45/25)

15 Mountain Climbers (2 for 1)


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WOD: “Fight Gone Bad Remix” -Thurs 4.10.14

KB SDHP (70/40)

Box Jumps (24/20)

Russian Twists (2 for 1)

Goblet Squat (70/40)

Double Unders(singles x3)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions.  The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.


WOD: “EMOM and 5RFT” -Wed 4.9.14

Skill: OHS

10 Min EMOM

3 Overhead Squats



10 Overhead Squats (95/65)

15 Full Crunches

20 Wall Balls

15 Full Crunches

10 Snatches (95/65)

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