Travel WOD's Part 2

Additional travel WOD favorites posted by Traveling CrossFit Athletes

  • For Time: Run 1000m 100 Air Squats 50 Pushups
  • Squats for time (pick a number between 100-500)
  • 10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time: Burpees Pushups Situps
  • AMRAP in 20 minutes: 5 Handstand push-ups 10 Pistols
  • “Annie” 50-40-30-20-10 Rep Rounds for Time: Double-Unders Sit-ups
  • For Time: Run 1 mile with 100 air squats at midpoint
  • 50-40-30-20-10 Rep Rounds for Time: Single Unders Pushups
  • 5 Rounds For Time: Burpee to the push up position, do 10 push ups, Burpee out.
  • For Time: Burpees (50-150 - pick a number and go for it!)
  • For Time: Run 800m, 50 Squats, 50 Situps
  • For Time: Run 1 mile 100 Push-ups 200 Squats Run 1 mile
  • 21-15-9 Rep Rounds for Time: Handstand Push-ups Chair Dips Push-Ups
  • For Time: 21 Pushups 42 Squats 15 Pushups 30 Squats 9 Pushups 18 Squats
  • For Time: 400m Walking Lunges
  • For Time: Run 1 mile, 50 Squats
  • 10 Rounds: Plebs plank, bottom of squat, hollow rock hold, 30 seconds each
  • 10 Rounds: 5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight). After the 10 rounds, 3x 100m dash @ 80%.
  • Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%
  • 25 Reps: Handstand 10 seconds jack-knife to vertical jump.
  • For Time: Run 400 meters 50 Squats Run 400 meters 50 Push-ups Run 400 meters 50 Sit-ups Run 400 meters
  • Mime 4x 25 sumo deadlift high pulls, make them perfect.
  • 50 air squats x 5. Rest equal amounts as it took to do each 50.
  • For Time: 80-60-40-20 Reps of Air Squats 40-30-20-10 Reps of Situps 20-15-10-5 of Handstand Pushups
  • Run 1 mile and do 10 push-ups every 1 minute
  • For TIme: 250 Jumping Jacks
  • 5 Rounds: 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat
  • For Time: 50 Walking Lunges 800m run 50 Walking Lunges
  • For Time: 30 Handstand Pushups 40 Jump squats 50 Situps 60 Squats 70 Double unders
  • AMRAP in 20 minutes: 10 Bench dips 10 Box jumps 10 Walking Lunges
  • For Time: 60 Pushups Run 400m 40 Pushups Run 800m 20 Pushups Run 1 mile
  • 5 Rounds For Time: 100 Single Unders 50 Squats
  • For Time: 150 Double Unders or Tuck Jumps
  • “Nicole” AMRAP in 20 minutes of: Run 400, Max rep pull ups
  • For Time: 100 Air Squats 75 Situps 50 Box Jumps 25 KTE’s Run 400m
  • “Michael” 3 rounds for time of: Run 800m 50 Back Extensions 50 Situps
  • For Time: 2 Minutes Double Unders 2 Minutes Situps Rest 1 min 90 sec Double Unders 90 sec Situps Rest 1 min 60 sec Double Unders 60 sec Situps
  • For Time: 100 Air Squats 75 Situps 50 Box Jumps 25 KTE’s Run 400m
  • 5 Rounds: Run 1 minute, squat 1 minute
  • 5 Rounds For Time: 10 push-ups, 10 hollow rocks, run 200 meters
  • 3 Rounds for Time: 10 air squats, 10 push ups, 10 sit ups
  • 10 Rounds: Sprint 50 meters, 10 push ups
  • 3x 20 tuck jumps. 3x 30 second handstands.
  • 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.
  • 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. This is 1 round. Rest. Do 3 more rounds.
  • Test yourself on a max set of push ups
  • For Form, 3 Rounds: 5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump
  • 5 Rounds for Time: Run up Hill (230m long, 22m rise, 9 degree incline), 5 push ups, Run down Hill, 5 push ups
  • 4 Rounds for TIme: 20 pull ups, 20 push ups
  • For Time: 10-9-8-7-6-5-4-3-2-1:push up, jumping squat
  • Do Tabata Squats with eyes closed
  • Bottom to bottom Tabata Squats ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)
  • Burpee/ Sit ups Ladder: Do 10 burpees ....Go to opposite side of room......do 2 Sit ups. Return to original side do 9 burpees......Go to opposite side of room......do 4 Sit ups. Decrease Burpees by 1 and increase Sit Ups by 2. Work your way down to one Burpee and up to 20 Sit up
  • 3 Burpees, 6 supermans, 9 Situps – AMRAP in 10 min
  • 100 Unbroken double unders
  • 20 sec of mountain climbers, 20 sec of squats, 20 sec of rest – 5 Rounds
  •  2 minute max push ups,1 minute break, 2 minutes max sit ups, 1 minute break, 2 minute max squats
  • Run 5 minutes turn around and go back in less than 5 minutes (a negative split)

 

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