"Deck of Cards" WOD

Warmup

Double Under Progression

WOD

"Perform Number of Reps by the Number on the card."

Hearts=Burpees

Diamonds=Situps

Spades=Pushups

Clubs=Squats

"Face Cards=10 Reps"

"Ace Cards=11 Reps"

"Jokers=15 Reps of Exercise of choice"

"7-29-2014" WOD

Warmup

Walking Lunges

WOD

EMOM 1 min with 1 min rest at end.

4 Rounds

Ball Slams

Pistol Squats

Bench Hops

Knees 2 Elbows

Rope Slams

Hand release Pushups

Box Jumps

Advanced Class

3 Rounds

10 Deadlifts @235lbs
15 Burpees

Cash Out

15 Wall Jump Burpees

Shoulder Position in the Overhead Squat with Miranda Oldroyd

"7-22-2014" WOD

Warmup

Double Under Progression

WOD

EMOM-1minute-4 Rounds

Box Jumps

Toes to Bar

Wall Ball Shots

Box Dips

GHD Situps

Cash Out

10 Burpees------>1 Squat

9 Burpees------->2 Squats

8 Burpees------->3 Squats

7 Burpees------->4 Squats

6 Burpees------->5 Squats

5 Burpees------->6 Squats

4 Burpees------->7 Squats

3 Burpees------->8 Squats

2 Burpees------->9 Squats

1 Burpees------->10 Squats

 

"7-21-2014" WOD

Warmup

30 "4 Count" Jumping Jacks

Focused Stretching

WOD

2 Rounds

10 Walk the Floor

20 Side to Side Lunges

30 Lying DB Push Press

40 Split Jump Lunge

50 Ab Mat Situps

40 Split Jump Lunge

30 Lying DB Push Press

20 Side to Side Lunges

10 Walk the Floor

Cash Out

Focus on exercises and movements you need improvement on.

"7-19-2014" WOD

Skill

Air Squat Progression

Beginner WOD

4 Rounds

10 Wall Climbs

10 Switch Grip Kettle Bell Swings

10 L/R Hand Switch Burpees

10 Kettle Bell Snatch

Intermediate WOD

"Satan's Whiskers"

3 Rounds For Time:

10 Chest 2 Bar Pullups

10 Front Squats @135/115lbs

10 Burpees

Cash Out 

Run 1200m

"7-18-2014" WOD

Warmup

Single/Double Under Progression

Mobility Stretching

WOD

21-15-9

Thrusters @85/65lbs

Toes 2 Bar

Cash Out

20 Pullups

"7-16-2014" WOD

Warmup

60 "4 Count" Jumping Jacks

100m Sprints x4

METCON

5 Rounds For Time:

10 Up/Downs

Run 50m

10 Tire Jumps

Run 50m

10 Froggy Jumps

100m to Start Line

Cash Out

30 Incline Pushups

"7-15-2014" WOD

Skill

Wall Ball Shots Progression

WOD--Beginners

Chipper

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Pullups

Diamond Pushups

Air Squats

WOD--Intermediate

5 Rounds For Time:

5 Deadlifts @135-progress in weight each round

10 Close Hand Pushups

15 Overhead Squats with Wall Ball

Cash Out

20 Hip Extensions

"7-13-2014" WOD

Warmup

Row 1000m

METCON

4 Rounds rotate EMOM

Man Makers @35/20lb Dumbbells

Box Dips @24/20" box

Knees to Elbows

GHD Situps

Wall Ball Shots @20/14lb ball

Cash Out

1 min each

Mountain Climbers

Russian Twists

V-Ups

Toe Touches

Knee Tucks

Up/Down Leg Spreaders

Plank

"7-12-2014" WOD

Beginners

Warmup

30 "4 Count" Jumping Jacks

WOD--Betty

5 Rounds For Time:

12 Push Presses

20 Box Jumps

Intermediates

Warmup

50 "4 Count" Jumping Jacks

WOD

10 Burpee Jacks

50 Back Squats @45lb Bar

10 Burpee Jacks

40 Situps

10 Burpee Jacks

30 Box Jumps

10 Burpee Jacks

20 Kettle Bell Swings

10 Burpee Jacks

Run 400m

10 Burpee High Jumps

20 Kettle Bell Swings

10 Burpee High Jumps

30 Box Jumps

10 Burpee High Jumps

40 Kettle Bell Squats

10 Burpee High Jumps

50 Pushups

10 Burpee High Jumps

Group Cash Out

10 Pullups

20 Russian Twists

30 Air Squats

"7-8-2014" WOD

Warmup

800m x2

WOD

For time:

50 pull-ups

50 push-ups

50 GHD sit-ups

50 back extensions

50 wall-ball shots, 20-lb. ball

50 box jumps, 24-inch

Cash Out

800m x2