Travel WODs
Here are a bunch of workouts that you can do with no equipment. If you're travelling and can't do the CFNE wod, just get to a park or do one right in your hotel room.
NO EQUIPMENT. NO EXCUSES.
If you have some goodies of your own, post them to comments.
1. 2 minute max push ups
1 minute break
2 minues max sit ups
1 mnute break
2 minute max squats
2. Run 5 minutes turn around and go back in less than 5 minutes
21 vertical jumps (2 feet above your reach)
21 pushups
15 each
9 each
Repeat the run…5 min out less then 5 back.
3. Five rounds of
Lunge 20 steps
20 squats
10 pushups
4. 10x 100meter run sprint
Rest 1 minute between efforts
5. ten rounds of
10 burpies
10 situps
6. Do
25 squats 5 pushup
20 squat 10 push up
15 squat 15 pushup
10 squat 20 pushup
5 squat 10 push up
7. Run 1 mile
100 situps
100 supermans
Run 1 mile
8. Tabata (20 seconds of work 10 seconds of rest 8x)
Tabata squat
Tabata pushup
Tabata situp
Tabata press anything over head (even just your arms)
9. Five rounds
50 step ups or box jumps /10 burpees
10. Run 20 minutes stop every 2 minutes and do 10 squats and 10 pushups
11. Ten rounds
:30 second squat jump
:30 second rest
12: How many rounds in 20 minutes
5 pushups
10 sit ups
15 squats
13. Bottom to bottom tabata squats
20 second of work and 10 seconds of a squat hold
Run 1 mile
14. How many rounds in 10 minutes
3 Burpees
4 pushups
5 squats
15. 40-30-20-10 reps of walking lunges and pushups
16. 10 rounds for time of: 100 meter sprint and 10 burpees
17. 4 rounds for time of: 1/2 mile run and 50 squats
18. 10 push-ups 10 sit ups 10 squats - 10 rounds.
19. 200 air squats for time.20.
Run 200m 10 squats 10 push ups 5 rounds.21. Sprint 200m and do 25 push ups, 3 rounds. 22. Handstand push ups and a 200m run 3 rounds.
23. 5 push ups 5 squats 5 sit ups, 20 rounds.
24. Walk 100 meters on your hands, even if it is 2 meters at a time. 25. Run 1 mile for time.26. Do 10 burpees take 10 breathes, ( you can breath all you want
while you do the burpees) do 9 and take 9 breaths etc...down to 1.
27. Handstand 30 seconds and 10 squats, 8 rounds.
28. Tabata squats.
29. 5x 400M sprints. 30. 10 X 100 m dash. 40. 25 pressing snatch balances each arm. No weight. 41. Run 1 mile, lunging 30 steps every 1 minute.42. 4 rounds for time of 25 jumping squats, 25 sit ups
43. 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds...for time. 44. 10 air squats every 1 minute of your 1 mile run. 45. 100 burpies for time.46. 100 push ups for time.
47. 10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.
48. 50 sit-ups, 400 meter run or sprint or walk. 3 rounds. 49. 10 walking lunges, 10 push-ups, 10 rounds. 50. 7 squats, 7 burpies, seven rounds, for time. 51. Run 1 mile, plus 50 squats-for time. 52. 5 squats, 5 push-ups, 5 sit ups, 20 rounds.53. 50 air squats x 5. Rest equal amounts as it took to do each 50. 54. Run 1 mile and do 10 push-ups every 1 minute. 55. Sprint 100m 30 squats...8 rounds. 56. Tabata Push-ups. 57. 30 second handstand against a wall, followed by a 30 second static
hold at the bottom of the squat. 5 rounds.
58. 100 air squats 3 min. rest, 100 air squats.
59. Test yourself on a max set of push ups..
60.
50 burpies for time.61. run 200 meters, 50 squats, 3 rounds
62. 3 rounds for time of: 20
Air squats, 20 Burpies, 20 Push-Ups




AMRAP-20
15 Push ups
10 Dips (bridge yourself using (2) benches/tables/chairs)
30 sec Handstand hold
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60yd suicides (lines every 10yds) 3 rounds, rest 1min between rounds. Then, 1 round of reverse suicide (going all the way to the last line 1st) walking lunge on the way out, sprint back in.
Finish with 100 squats. Spring the suicides as hard as possible.
This is what I did on the beach in cali on Sunday.
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Yesterday's WOD:
400 yard sprint + 25 sit-ups + 15 air squats + 10 push ups - 8 x's = 2 miles, 200 sit-ups, 120 squats, 80 pushups in 30 minutes! It was a great track workout
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We will be doing the CrossFit Total on Friday. Please make every effort to make it to one of our group coaching sessions on Friday so that you can gauge your improvement since June 1. If you cannot make it on Friday, let a coach know that you would like to test your progress at some other point this week.***
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Good post, but have you thought about Nutrition before?
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Nice post, yes we don't require any equipment, push ups, Dips, little warm up, running about 3 to 5 mails is not hard job to keep our self fit.
Kate Simon
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