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WOD's Created by Me

WOD's Created by Eric
Abby v1.0	10lb weighted Burpees 50 yard Sprint (25 out and back)	10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time
Abby v2.0	10lb weighted Burpees 50 yard Sprint (25 out and back)	20, 18, 16, 14, 12, 10, 8, 6, 4, 2 reps for time
Body Armour	While wearing a 20lb vest (F=10lbs) 5 Rounds of: (5 Burpees, 10 Push-ups, 10 Squats) Run 400 Meters 5 Rounds of: (5 Burpees, 10 Push-ups, 10 Squats) Run 400 Meters 5 Rounds of: (5 Burpees, 10 Push-ups, 10 Squats) Run 400 Meters 5 Rounds of: (5 Burpees, 10 Push-ups, 10 Squats) Run 400 Meters	For time
Body Armour v2.0	While wearing a 20lb vest (F=10lbs) 4 Rounds of: (5 Burpees, 10 Push-ups, 10 Squats) Run 400 Meters 4 Rounds of: (5 Burpees, 10 Push-ups, 10 Squats) Run 400 Meters 4 Rounds of: (5 Burpees, 10 Push-ups, 10 Squats) Run 400 Meters 4 Rounds of: (5 Burpees, 10 Push-ups, 10 Squats) Run 400 Meters 4 Rounds of: (5 Burpees, 10 Push-ups, 10 Squats)	For Time
Brutal Cindy	10 minutes (completing as many rounds as possible) of: 5 Pull-ups 10 Push-ups 15 Squats Then 800 meter Run	3 Rounds for time (so 3-10 minute Cindy's followed by a run)
Burpee Ladders	400 meter Run Burpees with a Push-up Ladder 1 to 10 to 1 400 meter Run Burpees with a Box Jump 24" Ladder 1 to 10 to 1 400 meter Run Burpees with a Pull-up Ladder 1 to 10 to 1 (can be done as a jumping pull-up) 400 meter Run	For time Burpees with a Push-up Ladder (1 to 10 to 1) = 1 Burpee, doing 1 push-up at the bottom of the motion (like normal) come back up jump and clap. Then 1 Burpee, but now do 2 push-ups at the bottom of the motion, come back up jump and clap. Then 1 Burpee, but now do 3 push-ups at the bottom of the motion, come back up jump and clap. Keep this up to 10 and then back down to 1. Burpees with a Box Jump Ladder (1 to 10 to 1) = 1 Burpee (like normal) with 1 Box Jump instead of the jump and clap. Then 1 Burpee (like normal) with 2 Box Jumps instead of the jump and clap. Then 1 Burpee (like normal) with 3 Box Jumps instead of the jump and clap.. Keep this up to 10 and then back down to 1. Burpees with a Pull-up Ladder (1 to 10 to 1) = 1 Burpee (like normal) with 1 Pull-up instead of the jump and clap. Then 1 Burpee (like normal) with 2 Pull-ups instead of the jump and clap. Then 1 Burpee (like normal) with 3 Pull-ups instead of the jump and clap.. Keep this up to 10 and then back down to
Burpee with a Push-up Ladder	Burpees with a Push-up Ladder 1 to 10 to 1	For time Burpees with a Push-up Ladder (1 to 10 to 1) = 1 Burpee, doing 1 push-up at the bottom of the motion (like normal) come back up jump and clap. Then 1 Burpee, but now do 2 push-ups at the bottom of the motion, come back up jump and clap. Then 1 Burpee, but now do 3 push-ups at the bottom of the motion, come back up jump and clap. Keep this up to 10 and then back down to 1.
Running with a Burpee Push-up Ladder	400 meter Run Burpees with a Push-up Ladder 1 to 10 to 1 400 meter Run Burpees with a Push-up Ladder 1 to 10 to 1 400 meter Run	For time Burpees with a Push-up Ladder (1 to 10 to 1) = 1 Burpee, doing 1 push-up at the bottom of the motion (like normal) come back up jump and clap. Then 1 Burpee, but now do 2 push-ups at the bottom of the motion, come back up jump and clap. Then 1 Burpee, but now do 3 push-ups at the bottom of the motion, come back up jump and clap. Keep this up to 10 and then back down to 1.
Burpee Track Practice	160 meter Run 10 Box Jump Burpees 20" / 16" 160 meter Run 10 Burpee Jumping Jacks 160 meter Run 10 Burpee Kettlebell Swings 35lbs 160 meter Run 10 Burpees 160 meter Run 10 Burpee Ball Slams	2 Rounds for time. We set this up on a track, 5 stations spaced apx 80 meters apart. After you complete a station you run around the track past the next station - you always skip the next station. So we set the order around the track like this, Box Jumps, Burpees, Burpee Jump Jacks, Ball Slam, Kettlebell. Set up in this order, you would do the Box Jumps, skip the Burpee station, do the jumping jacks, skip the ball slam, do the KB, skip the box jump, do the Burpees, skip the jumping jacks, and finish with the ball slams. It forces a longer run in between each station.
California Dreaming	100 Thrusters 45lbs 100 Box Jumps 2 mile Run 50 Ankles to Bar 50 Knees to Elbows 2 mile Run 100 Push-ups 100 Push Press 45lbs	For time
California Dreaming v2.0	100 Press 45lb Bar 1 Mile Run with 45lb Bar 100 Push-ups 2 Mile Run 100 Squats 1 Mile 100 Walking Lunges (100 Steps Total)	For Time
Hannah	Pull-ups Push-ups Squats	1/1/2 . . . 15/15/30. Example: 1 Pull-ups, 1 Push-up, 2 Squats-then 2 Pull-up, 2 Push-up, 4 Squats-then 3 Pull-up, 3 Push-up, 6 Squat-then 4 Pull-up, 4 Push-up, 8 Squats-then 5 Pull-up, 5 Push-up, 10 Squat-keep this up til you get to 15/15/30. So Pull-ups and Push-ups go up by 1, Squats go up by 2. Named after Hannah B
Brutal Hannah	Same as above but while wearing a 20lb vest (F=10lbs)
In Honor of The Brave	This WOD should be done with a weighted vest or pack (20lbs-50lbs) Run the 2nd part of the main Park stairs (upper section above the bike trail that goes to the road-the smaller stairs) - when you get to the top do: 5 Burpees 10 Push-ups 5 Stars 10 Squats Run back down the 2nd part of the main Park stairs only (the smaller ones), do not run past the bike trail	10 Rounds for time. Modding - Stairs should equal 75 to 100 total or apx 200m-400m strong incline hill
Jill v1.0	10 Push Press (M=65lbs, F=45lbs) 10 Atomic Sit-ups 12lb medball 20 Wallball	8 Rounds
Jill v2.0	20 Push Press 45lbs 20 Atomic Sit-ups 12lb medball 20 Wallball	6 Rounds
Ken	10 Ring Push-ups 5 Dips 5 Pull-ups 20 Squats	As Many Rounds As Possible in 20 minutes
Kurt	30 Straight Bar Muscles-ups	For time
Partha v1.0	Pull-ups Burpees Sit-ups Push-ups Squats	4 minutes per exercise, the clock is continuous total 20 minutes - track the reps for each exercise - total number of reps
Partha v2.0	8 Tabatas (20secs on 10secs rest) each of the following exercises Thrusters 55lbs (can not set bar down) Double Unders WallBalls 10" 12lbs Burpees	8 Tabatas of Thrusters, then DU's, then WallBalls, then Burpees. 32 total.
Row Row Row Your Boat v1.0	1000 Meter C2 Row 20 Push-ups 15 Push Press 115lbs	5 Rounds for time
Row Row Row Your Boat v2.0	500 Meter C2 Row 20 Push-ups 15 Push Press 95lbs	5 Rounds for time
Stairway to Heaven v1.0	100 Push-ups 100 Pull-ups 300 Squats	2 Rounds for time - Start at the bottom of the Park Stairs. Round 1: Climb the first flight of the larger stairs to the top where the bike path is and do 25 Push-ups, climb the 2nd set of smaller stairs 25 Push-ups, run to the playground by following the side walk to the large lookout, turn right and cross the road-follow the path up to the playground and do 50 pull-ups-run back to the top of the small stairs and do 25 Push-ups, then down the stairs to the top of the large stairs do 25 Push-ups, descend to the bottom. Round 2 same as above except replace the 25 Push-ups with 75 squats
Stairway to Heaven v2.0	100 Push-ups 100 Pull-ups 300 Squats	2 Rounds for time - Start at the bottom of the Park Stairs. Round 1: Climb the first flight of the larger stairs to the top where the bike path is and do 25 Push-ups, climb the 2nd set of smaller stairs 75 squats, run to the playground by following the side walk to the large lookout, turn right and cross the road-follow the path up to the playground and do 50 pull-ups-run back to the top of the small stairs and do 25 Push-ups, then down the stairs to the top of the large stairs do 75 Squats, descend to the bottom. Round 2 same as above
The Nameless Workouts
As Many Rounds in 20 mins	10 Ring Push-ups 10 Deadlift 135lbs 10 Stars w/ 12lb Med Ball 10 Sprawl Push-ups 10 Deadlift 135lbs 10 Stars w/ 12lb Med Ball	As Many Rounds As Possible in 20 minutes. Stars = squat, touch the ground, bring your hands back to your chest, then reach up and jump while holding the med ball. Sprawl = do a push-up off of the Deadlift bar.
As Many Rounds in 20 mins	10 Sprawl Deadlift 135lbs 20 Wallball 10'	As Many Rounds As Possible in 20 minutes. Sprawl Deadlift = get in the start of a Deadlift, while holding the bar do a Burpee (kick your legs out to a plank, push-up to the bar, return back to the start of a Deadlift position), perform a Deadlift . .repeat.
As Many Rounds in 20 mins	25 Squats 45lb Bar 20 Lunges (20 steps) 45lb Bar 15 Press 45lb Bar 10 Push Press 45lb Bar 20 Walking Steps 45lb Bar Overhead	As Many Rounds As Possible in 20 minutes. The Bar may not be set down or are you allowed to have anything else touching the ground except your feet (no sitting on the ground)