WODS

Tbb

6/21/12

I.                  Warm-up

II.               30 seconds of each exercise    X4

a.    Split squat on bench (switch legs each round)

b.    Side to side jumps

c.     Dumbbell rows

d.    Roll-ups or Burpees

e.    Decline push-ups with feet on bench

f.      Box Jumps

g.    One-arm dumbbell swings

h.    Mountain climbers

III.                Participants:

a.       Jeannie

b.      Regina

c.       Linda W.

d.      Linda F.

e.      Tiffany

f.        Donna

g.       Becky

h.      Shirley

TBB

4/6/12

I.                  Warm-up

II.               7 rounds for time of the following:

a.    10 Burpees

b.    20 Butterfly Situps

c.     30 Squats

d.    40 Mountain climbers (ct. each leg)

e.    50 Jumping Jacks

*TBB*

*3/31/12*

*I.                  **Warm-up*

*II.               **“Filthy Fifty”*

*50 reps of each exercise; Repeat! 5 burpees after each exercise.*

*Jumping Jacks*

*Lunges (count ea. Leg)*

*Ab Twist*

*Mountain Climbers (ct. ea. Leg)*

*Jump Rope*

*Side Jumps (ct. ea.)*

*Weighted squat with medicine ball at chin*

*Butterfly situp with ball*

TBB

3/24/12

I.               Warm-up

II.           TABATA ( 8 rounds – 20 seconds on/10 seconds off)

a.                        Box Jumps

b.                       Sit-ups

c. Jumping Jacks

                    d. Push-ups

TBB

3/21/12

I.                  Warm-up

II.               Time Keeper Circle Challenge:

a.   10 Burpees (however long it takes this person to do their burpees, while everyone does the following exercises, then rotates to next stations)

b.   Squats

c.    Jump rope

d.   Lunges

e.   Mountain Climbers

f.      Deadlifts

TBB

3/7/12

I.                   Warm-up

II.                 21, 18, 15, 12, 9, 6, 3 for Time:

a.     Medicine ball toss with squat

b.     Box Jumps

c.      Sumo Deadlift High Pulls

d.     Kettlebell/dumbbell swings

III.            Tabata Jump Ropes (8 rounds)

TBB

2/20/12

I.                Warm-up

II.            Partner Workout (split the difference of each exercise) for time:

a. 300 Jump Ropes (150 per person)

b.200 Box Jumps

c.  100 Dumbbell swings

d.100 Push-ups

e. 100 Sit-ups

f.    300 Jumping Jacks

TBB –

2/9/12

I.                  Warm-up

II.               50, 40, 30, 20, 10 of each for Time:

a.    Box Jumps

b.    Lunges with weight overhead (count each leg)

c.     Lower ab crunch

d.      Thrusters

TBB

2/8/12

I.                Warm-up – Run 2 laps

II.            Repeat 2X for time:

a. 60 Mountain climbers (ct. each leg) / 50 singles

b.50 Weighted squats/50 singles

c.  40 weighted butterfly situps/50 singles

d.30 side jumps (ct. each side) / 50 singles

e. 20 Push-ups / 50 singles

f.    10 Burpees/100 singles

TBB

2/3/12

I.                  Warm-up

·       10 burpees

·       30 high knees

·       30 butt kicks

II.               AMRAP in 20:

·       20 tricep dips

·       20 jumping jacks

·       20 box jumps

·       20 2-ct. flutter kicks

TBB

2/1/12

20 Repetitions  of each for Time:  4X

·       Lunge/kicks (10 ea. Leg)

·       Mtn. climbers (ct. r.s. only)

·       Push-ups

·       Choppers (10 ea. Side)

·       Sumo Squat with side leg lift (10 ea. Side)

·       Situps

·       Vertical Jumps

TBB

1/26/2012

I. Warm-up

II.  "Deck of Cards" workout

           * Hearts - Burpees 

           * Diamonds - Push-ups

           * Spades - Sit-ups 

           * Clubs - Squats

 

TBB

1/25/12

I.                  Warm-up

II.               Repeat 3 rounds of the following: 2 minute intervals

a.    High knees

b.    Butt kicks

c.     Rest

d.    Burpees

e.    Rest

f.      Lunge off step

g.    Inchworm crawl

III.            Tabata Side twists

 1/21/12

5 rounds for time of the following:

* 50 JumpRope Singles
* 20 Jumping Lunges (count each leg)
* 20 Diamond Push-ups
* 20 Situps
* 5 "around the globes"

1/20/12 

Lungin' and Thrustin'

AMRAP in 15 minutes :

• Lunge across room (small weight overhead)
• 10 Squats
• Lunge back across room (with small weight)
• 10 Thrusters 

       Abs afterwards