Archive for the ‘WODs’ Category

I’ve obviously been WAY behind on posting these so it’s double the pleasure today! Enjoy!

Come and get ya some WODs!

Posted: July 2, 2012 in WODs

Here’s a nice collection of workouts from May and June. Many of these can be done without any weights so give them a shot! Happy WODing!

WODs served up hot and fresh!

Posted: March 24, 2012 in WODs

We’ve been busy in the garage!

Here’s a good WOD that’s not on the board:
50-40-30-20-10
Kettle bell sumo deadlift high pull
Sit ups
American swings

Kristi and Erika busting out the clapping planks!

Mayra and Marisa owning the med ball pass!

Getting her butt kicked with a smile on her face!

More WODs and Boot Camps

Posted: March 7, 2012 in WODs

I’ve been slacking on posting these so I’m making up for lost time. Enjoy!

“Angie”. We love to hate her.

I’m not sure why I was all about the 100 reps this week. Weird because it’s not usually what I like. Lifting weights is my preference and after looking at my training for the week, I totally skipped that part. No wonder I didn’t feel like taking a rest day today.

Monday
Hell’a Hundreds
100 burpees for time (11:20 a PR for me!)
100 wall ball sit ups with straight legs – 10# medicine ball
100 air squats

Tuesday
Rest day

Wednesday
“Angie”
100 pull ups – (Modified with jumping. Kipping or using a band is impossible in my doorway.)
100 push ups (modified with knees)
100 sit ups
100 squats
Time: 23:03

Thursday
50-40-30-20-10
dips, squats with 100 jump ropes after each set

Friday
Easy jog around the lake

Saturday
“Cindy”
AMRAP (as many rounds as possible) 20 minutes. My score: 13 rounds
5 pull ups (Modified with jumping. Kipping or using a band is impossible in my doorway.)

Here’s the boot camp WOD that the girls did on Thursday and this morning.

Bootcamp WODs

Posted: January 24, 2012 in WODs

Here’s a collection of some of my boot camp workouts. I’ll be adding new ones each week. All of these can be done in your local park so give them a shot!

This was WAY too easy so the next time I did it, I started them at 20 and added medicine ball ab work at the end.

One of my clients who hates to work out said that this was an awesome workout. Quite the compliment!

This was a killer workout. I’ll be repeating this one for sure.

I think the second part of the workout was harder than the first or maybe everyone was just REALLY tired!

Backward walking lunges with a pvc pipe held overhead = screaming legs.

The walking lunges with a 10lb sand filled pvc piper were pretty killer. I felt it for days in my thighs.

Saturday’s Boot Camp and WOD

Posted: January 15, 2012 in WODs

Here’s a rundown of my boot camp class that I coach along with my own training. We have a little pocket park across from our house where I hold classes. It’s basically a giant grass patch but it’s the perfect size for a boot camp.

Boot Camp
4 Rounds:
Windmill with a dumb bell – 15 each side
Crisscross run down to end of park and back
20 goblet squats
Sprint around the park
20 push ups

5 rounds – 45 seconds on, 15 seconds rest
Jumping jacks, high knees, lateral hops

Plank: 5 rounds – 30 seconds on, 15 seconds rest

My training
Warm Up
3×10 – squats, push-ups, kettle bell swing

WOD
For time (13:20)
21-15-9
Clean 40#
Pull-ups – jumping

Cleans are a new thing for me. I’ve been really hesitant to do them because of my knee surgery so I really took my time and used a lighter weight. My knees feel great today so next week I’ll work on picking up the pace and adding some weight.