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June 24, 2015

Travel WODs

Its the time of year where people travel, and hopefully that means you can visit other CrossFit boxes. If you can't, then at least you can keep your conditioning going in the right direction. Here's some workouts you can do while you're on the road. Some of them will require no equipment, others we'll throw in what you might have available to you at an average hotel. There will also be a few WODs with double unders, since your jump rope is so easy to pack.For Time:100 Burpees to a 6" Target(If you can't make a target, pretend you have one.)10 Min EMOM12-15 Burpees(go hard on these and take remainder of minute to recover. This one can be tweaked in the number of burpees done each minute or by the length of the EMOM)For Time:100 Push Ups100 Squats100 Sit Ups(Complete in that order)For Time:200 Lunges (alternating)100 Push Ups1 Mile RunTabata:Push UpsSquatsSit Ups(4 Min each movement, 20 sec on/10 sec off)Core WOD:Accumulate 5 Min Total Left PlankRest 5 MinAccumulate 5 Min Total Right PlankRest 5 MinAccumulate 10 Total Min Front Plank10 Min EMOM20 Split Jumps10 Push UpsHOTEL WOD:For Time:100 DB Thrusters 45/25*EMOM 5 Burpees starting at min 112 Min AMRAP8 Thrusters 35/208 Burpees21-15-9DB Snatch 50/30Burpees21-15-9DB Clean & PressBurpeesFor Time:Run 1 Mile50 Thrusters (as heavy as possible)Run 1 Mile12 Min AMRAP12 DB Lunges (as heavy as possible)12 DB Snatches, alternatingFor Time:100 DB Squats 50/30100 DB Push Press 50/30SPRINT WODs: (No matter where you travel there will be a high school with a track, take a cab, or get the hotel shuttle to take you)Sprint WOD 1:4 x 400m Sprint (4 min rest between)Sprint WOD 2:800m SprintRest 3 Min600m SprintRest 3 Min400m SprintRest 3 Min200m SprintSprint WOD 3:10 x 200m Sprint (3 Min Recovery)Sprint WOD 4:3 x 800m Sprint (full recovery, rest as needed)Sprint WOD 5:10 Rounds, every other minute on the minute50m SprintDOUBLE UNDER WODs (Jump ropes pack easily in your bag, no excuses not to take it)For Time, Unbroken Sets:50, 40, 30, 20, 10 Double UndersFor Time:500 Double Unders10 Min EMOM20 Double Unders7 Burpees15 Min AMRAP30 Double Unders15 BurpeesFor Time:250 Double Unders50 Burpees250 Double UndersFor Time:100 Push Ups200 Squats300 Double Unders

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