TRAVEL WODs

Over 200 gymnastics/ bodyweight-focused CrossFit WODs that you can do when you’re away from us.

EQUIPMENT needed:

~ a watch [always track your time]

~ a jump rope [some of the WODs]

How to choose a WOD with no bias:

1. Your birth year + birth day of month = WOD #

2. Day of month x 3 = WOD#

3. etc…. :)

Be the best you, you can be today!!!!

  1. 10 rounds of Run 100 meters, 20 Air Squats
  2. Run 1 mile for time.
  3. 10 push-ups, 10 squats, 10 rounds.
  4. Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds.
  5. Count your last round completed or lowest score. (Same thing)
  6. Run 1 mile with 100 air squats at midpoint, for time.
  7. 800 meters// 100 air squats// 800 meters. (Same Thing)
  8. 7 squats, 7 burpees, seven rounds, for time.
  9. 10x 30-second handstands to 30-second bottom of the squat hold.
  10.  5 rounds of Burpee to the push up position do 10 push-ups, Burpee out or back up to standing. (Same Thing)
  11.  Run 1 mile// 50 squats at the end -for time.
  12.  100 burpees for time.
  13.  20 rounds of 5 squats, 5 push-ups, 5 sit-ups.
  14.  Plank// handstand position, bottom of the squat holds, and hollow rock holds, 30 seconds each for 10 rounds.  Use the transition times as your rest periods…they should be as brief as possible.
  15.  10 rounds of 5 push-ups and at the end of that 5th rep, a 30 second Plank. (A hold at the top of the push up, arms extended and body tight!)  After the 10 round is done, immediately begin 3x 100m dash @ 80%.
  16.  Handstand practice, 25 tries at free handstands, then 1-mile run at 80%.
  17.  4 Rounds of 25 sumo-deadlift high pulls, concentrate on proper mechanics! It matters more than speed or how heavy it is! Be sure the hips fully open and extend before the arms bend!
  18.  5 rounds of 50 air squats. Time your self and Rest equal to the amount it took to complete that set of 50.
  19.  Run 1 mile and do 10 push-ups every 1-minute.
  20. 8 rounds of Sprint 100m then 30 squats.
  21. 3 rounds of 30 push-ups, 30 second handstand or Plank.
  22. 10 rounds of 10 sit-ups and 10 burpees…for time.
  23. 10 rounds of Handstand hold for 30 seconds, 30 second hold at the bottom of the squat.
  24. 10 Rounds of 25x jumping jacks, 1x Burpees…for time.
  25. 100 jumping jacks, 75 air squats, 50 push-ups, 25 burpees…for time.
  26. Tabata Hand Release Push-ups.
  27. 5 rounds of 30-second  Wall Walks,  followed immediately by 30 seconds of bottom of the squat holds.
  28. 5 rounds of (with eyes closed) 10 air squats [then open eyes] 10 push-ups (with eyes closed)… for time.
  29. 5 rounds of Run 1 minute, super slow squat (5 sec. decent, 5sec. pause @ bottom with tension, 5 sec. accent) 1-minute.
  30. 3 rounds of 10 Air squat, 10 push up, 10 sit up…for time.
  31. 5 rounds of 10 push-ups, 10 hollow rocks, run 200 meters…
  32. Tabata Squats with eyes closed.
  33. Bottom to bottom Tabata Squats (rest at the bottom of the squat instead of standing)
  34. 4 rounds of 20 sit-ups with support under the lumbar spine (Jacket// ab-mat// something), 20 push-ups, run 400 meter
  35. 8 rounds of 30-second holds in a Handstands, 30 seconds in a static squat, 30-second rest.
  36. 10 rounds of a 50 meters Sprint, 10 push-ups.
  37. 4 rounds of 50 air squats. Rest for 2 minutes between rounds.
  38. 3 Rounds for time of or 20 tuck jumps, 30-second handstands.
  39. 400meter / ¼ mile- sprint, 30 air squats
  40. 3 rounds of 20 jumping jacks, 20 burpees, 20 air squats
  41. 5 Rounds of Handstand for 30 seconds // 2 Rounds of 800 meters Run for time. Handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
  42. 100 air squats, 3 min. rest, 100 air squats //for time, include the rest.
  43. 8 Rounds of …Run with high knees for 15 seconds then drop down and do a pushup, get back up. Each pushup counts as 1 rep.
  44. 10 rounds of 50-meter sprint, Rest for 10 sec.
  45. [TEST YOURSELF] max set of push-ups…tight body upper chest to the floor…full arm extension!  If you cannot do “Regular Push-ups” do them with your knees bent and spread wide with feet crossed.  After that do 100 air squats for time.
  46. [Tabata]– Alternate rounds between Tuck jumps, Sit ups
  47. 3 rounds of Run 400 meter, 30 air squats, 30-second handstand holds.
  48. 3 Rounds of 5 handstand Push-ups, 5 tuck jump.
  49. 50 burpees for time.
  50. 20 rounds of 5 pushups, 5 squats, 5 sit-ups
  51. Run 1 mile, stopping every 60 sec. to do 20 air squats.
  52. 5 rounds of 30 sec. handstand holds, 60 second squat hold (hip crease bellow knee// pockets bellow knees)
  53. 3 rounds of Run 200 meters and 50 squats
  54. Tabata Squats
  55. 3 rounds of 20 Air squats, 20 Burpees, 20 Push-Ups.
  56. 3 Rounds For Time: Run 800meters//½ a mile, 50 Air Squats
  57. 10 Rounds For Time: 10 Pushups
10 Sit ups
10 Squats
  58. For Time:
 200 Air Squats
  59. 5 Rounds For Time of Run 200 
meters, 10 Squats
, 10 Push Ups
  60. 3 Rounds For Time of Run 200 meters, 25 Pushups
  61. 3 Rounds For Time of
10 Handstand Pushups Run 200 meters
  62. 20 Rounds For Time of 5 Push-ups
, 5 Squats, 
5 Sit-ups
  63. 10-9-8-7-6-5-4-3-2-1 sets of sit-ups with 100-meter sprint between each set
  64. 3 Rounds (21-15-9) of
 Air Squats & 
Pushups
  65. Spend a total of 5 minutes in a handstand
  66. For Time: Run 1 mile
  67. 6 Rounds For Time of 10 Push-ups, 
10 Air Squats, 
10 Sit-Ups
  68. 5 Rounds For Time of 3 Tuck Jumps, 
3 Squats, 
3 Broad Jumps
  69. 8 Rounds For Time of Handstand hold for 30 sec. 10 Squats
  70. 10 Rounds For Time of 10 Push-ups
, Run 100 Meters
  71. For Time: Run 1 mile, every 60sec. 30 lunging steps
  72. 5 Rounds For Time: Handstand holds for 30 sec., 20 Air Squats
  73. For Time: 
 250 Air Squats
  74. 4 Rounds For Time of 10 Tuck Jumps
, 10 Push-ups
, 10 Sit-ups
  75. 10 Rounds For Time of 10 Push-ups, 
10 Squats, 
10 Tuck Jumps
  76. 5 Rounds For Time: of Handstand holds for 1 min., bottom of the squat 
Holds for 1 min.
  77. [TEST YOURSELF] For Time: 100 Pushups…tight body upper chest to the floor…full extension!
  78. 10 Rounds (10-9-8-7-6-5-4-3-2-1[Rep count]) For Time: Burpee-Tuck Jumps
  79. 3 Rounds of 50 Sit-ups, Run 400 meters… Don’t forget to support your lumbar curve while doing the sit-ups. Jacket/ hotel pillow/ something.
  80. 10 Rounds For Time of 10 Walking Lunges, 10 Push-ups
  81. 10 Rounds For Time of 10 Burpees
, Run 100 meters
  82. 4 Rounds For Time of Run 400 meter, 
50 Air Squats
  83. 10 Rounds For Time of 10 Push-ups,
10 Squats
  84. Tabata Squats
  85. For Time of Run 800 m or ½ a mile, 
100 Air Squats, Run 800 m or ½ a mile
  86. 7 Rounds For Time of 7 Air Squats, 
7 Burpees
  87. 5 Rounds For Time of 50 Air Squats, 
Rest the amount of time it took to complete the 50
  88. For Time: 
Run 1 mile while doing 10 Push-ups every minute
  89. 8 Rounds For Time of Run 100meters, 
30 Air Squats
  90. 10 Rounds For Time of 10 Sit-ups
, 10 Burpees
  91. For Time: 250 Jumping Jacks (Clap at the top and behind your back)
  92. For Time: 
100 Jumping Jacks, 75 Air Squats, 
50 Push-ups,
25 Burpees
  93. 5 Rounds For Time of Run for 1 minute, Squat 1 minute…no rest in between reps or rounds.
  94. 3 Rounds For Time of 10 Air Squats, 
10 Push-ups
, 10 Sit-ups
  95. 5 Rounds For Time of 50 Air Squats, 
Rest for 2 minutes between rounds.
  96. 3 Rounds For Time of 20 Jumping Jacks, 20 Burpees, 
20 Air Squats
  97. 10 Rounds For Time of Run 100 meters, 
20 Air Squats
  98. [TEST YOURSELF] For Time: 60 Push-ups, 60 Sit-ups, 60 Squats
  99. 3 Rounds For Time of 30 Push-ups, 
40 Sit-ups
, 50 Squats
  100. [AMRAP] in 20 minutes: 5 Pushups, 
10 Sit-ups, 
15 Squats
  101. 3 Rounds (21-15-9) for Time: Lunges (each leg), Handstand Push-ups
  102. 3 Rounds for Time of Run 400 meter, 
50 Squats, 
25 Push-ups
  103. For Time: 
Run 1000 meters, 100 Air Squats, 50 Push-ups
  104. Squats (u pick rep# between 100-500) the higher the fitter you get!
  105. [AMRAP] in 20 minutes: 5 Handstand push-ups, 10 Pistols
  106. “Annie” 
50-40-30-20-10 Rep Rounds for Time: Double-Unders, 
Sit-ups
  107. 50-40-30-20-10 Rep Rounds for Time: Single-Unders
, Push-ups
  108. For Time: 
Burpees (U pick # between 50-150) the higher the fitter you get!
  109. For Time: Run 800 meters, 50 Squats, 50 Sit-ups
  110. For Time: Run 1 mile, 100 Push-ups, 200 Squats, Run 1 mile
  111. For Time: 21-15-9 of Push-ups & 42-30-18 Squats in between the push ups
  112. 4 Rounds For Time of 
Run 400 meters, 50 Squats
  113. For Time: 
80-60-40-20 Reps of Air Squats// 40-30-20-10 Reps of Sit-ups// 20-15-10-5 of Handstand Pushups
  114. For Time: 
 50 Walking Lunges, 800 meter run, 
50 Walking Lunges
  115. Run 1/2 mile 50 air squats – 3 rounds.
  116. 10 push-ups 10 sit ups 10 squats – 10 rounds.
  117. 200 air squats for time.
  118. “Susan” Run 200m 10 squats 10 push ups 5 rounds.
  119. Sprint 200m and do 25 push ups, 3 rounds.
  120. 10 Handstand push ups and a 200m run 3 rounds.
  121. Tabata squats and tabata pushups.
  122. 5 push ups 5 squats 5 sit ups, 20 rounds.
  123. Walk 100 meters on your hands, even if it is 2 meters at a time.
  124. 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.
  125. “Invisible Fran”…21-15-9 of air squats and push ups for time.
  126. Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.
  127. Run 1 mile for time.
  128. 10 push ups 10 air squats and 10 sit ups, 6 rounds for time.
  129. Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
  130. 3 vertical jumps 3 squats 3 long jumps – 5 rounds.
  131. Handstand 30 seconds and 10 squats, 8 rounds.
  132. 10 push-ups 100M dash 10x.
  133. 5x 400M sprints.
  134. 10 X 100 m dash.
  135. 25 pressing snatch balances each arm. No weight.
  136. Run 1 mile, lunging 30 steps every 1 minute.
  137. 5 rounds handstand 30 seconds and 20 air squats.
  138. 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.
  139. 100 air squats. For time.
  140. 4x 25 jumping squats
  141. 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds…for time.
  142. 10 air squats every 1 minute of your 1 mile run.
  143. 100 burpies for time.
  144. 10 push-ups 10 squats 10 sit ups 10 rounds.
  145. 10 vertical jumps, run 400 meters, 5 rounds.
  146. spend a total of 3 minutes in a handstand.
  147. 100 air squats for time.
  148. Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
  149. Sprint 100 meters, Walk 100 meters, 10 rounds.
  150. 100 push ups for time.
  151. Run 1 mile for time.
  152. 10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups.
  153. 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
  154. 10 walking lunges, 10 push-ups, 10 rounds.
  155. Tabata Squats.
  156. 50 split jumps for time.
  157. 4 rounds Handstand for 30 seconds or 5 handstand push ups…400 meter run.
  158. 10 burpies, 100meter sprint 10x for time.
  159. “L” sit off the floor. 10 rounds of 10 seconds…if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!
  160. run 400 meters, 50 air squats. 4 rounds.
  161. handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
  162. Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
  163. 10 push-ups, 10 squats, 10 rounds.
  164. Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
  165. Handstand to Jack-Knife to vertical jump. 30 Reps.
  166. Run 1 mile with 100 air squats at midpoint, for time.
  167. 7 squats, 7 burpies, seven rounds, for time.
  168. 10x 30 second handstand to 30 second bottom of the squat hold.
  169. Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
  170. Run 1 mile, plus 50 squats-for time.
  171. 100 burpies for time.
  172. 5 squats, 5 push-ups, 5 sit ups, 20 rounds.
  173. Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.
  174. 5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.
  175. Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
  176. Handstand 10 seconds jack-knife to vertical jump. 25 reps…
  177. 50 air squats x 5. Rest equal amounts as it took to do each 50.
  178. Run 1 mile and do 10 push-ups every 1 minute.
  179. sprint 100m 30 squats…8 rounds.
  180. 30 push ups, 30 second handstand or Plebs Plank..3 rounds.
  181. 10 sit ups and 10 burpies…10 rounds-for time.
  182. handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.
  183. 250 jumping jacks…for time.
  184. 100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.
  185. Tabata Push-ups.
  186. 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.
  187. with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.
  188. Run 1 minute, squat 1 minute 5 rounds.
  189. 10 air squats, 10 push ups, 10 sit ups – 3 rounds for time
  190. 10 push-ups, 10 hollow rocks, run 200 meters….5 rounds.
  191. Tabata Squats with eyes closed.
  192. Tabata Squats bottom to bottom (rest at the bottom of the squat instead of standing)
  193. 20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.
  194. Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
  195. sprint 50 meters, 10 push ups. 10 rounds.
  196. 50 air squats, 4 rounds. rest for 2 minutes between rounds.
  197. 3x 20 tuck jumps. 3x 30 second handstands.
  198. 400m run/sprint 30 air squats, 3rounds for time.
  199. 20 jumping jacks, 20 burpies, 20 air squats…3 rounds
  200. Run 100 meters and do 20 air squats. 10 rounds.
  201. Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
  202. 100 air squats 3 min. rest, 100 air squats.
  203. Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
  204. 10x 50 meter sprint.
  205. run 400m, 30 air squat, 30 seconds hand stand, 3 rounds for time
  206. 5 pushups, 5 squats, 5 sit-ups – 20 rounds
  207. Run 1 mile, stopping every minute to do 20 air squats.
  208. 30 second handstand, 60 second squat hold ( at the bottom of the squat) – 5 rounds
  209. run 200 meters, 50 squats, 3 rounds
  210. Air squats x20, Burpees x20, Push-Ups x20 – 3 rounds…for time.

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