Below are WODs for anyone traveling wanting to get a WOD in. Make sure you get a good warm-up in and you can include some heavy lifting before depending on what is available to you! You can always stop in at another CrossFit and get a WOD in !

  • 21 min AMRAP:
    • 5 DL (use DB's if available, maintaining straight back and good form throughout)
    • Run 200m
    • 12 Pull-ups
  • 4 Rounds for time:
    • 50 Body Squats
    • 15 Burpees
  • For time:
    • Buy in: Run 800m 
    • then... 3 rounds:
    • 20 DB thruster (35/15)
    • 30 Sit-ups
    • Buy out: 800m run
  • For time:
    • Angie: 
    • 100 Pull-ups
    • 100 Push-ups
    • 100 Sit-ups
    • 100 Squats
  • 5 Rounds:
    • Barbara:
    • 20 Pull-ups
    • 30 Push-ups
    • 40 Sit-ups
    • 50 Squats
  • EMOM 30 min
    • Chelsea:
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Squats
  • Bodyweight
    1. 35 Burpees, 50 Sit-Ups, 35 Burpees
    2. AMRAP 20: 5 Chest Slapping Pushups, 10 Sit-Ups, 15 Air Squats
    3. 4 Rounds: .25m Treadmill Run, 50 Air Squats
    4. Tabata – 8 rounds each of 20 seconds “On”, 10 seconds “Rest”:
    Pushup, Air Squat, Sit-Ups, Burpees
    5. AMRAP 15: 5 Strict Pull-Ups, 10 Jumping Lunges, 15 Sit-Ups

    Dumbbells
    1. 3 Rounds: .5 mile Treadmill Run, 20 Dumbbell Thrusters (30’s/20’s)
    2. AMRAP 10: 7 Dumbbell Hang Clean and Jerks (40’s/30’s), 12 Burpees
    3. AMRAP 20: 6 Strict Pull-Ups, 12 Dumbell Snatches (alternating), 18 Air Squats
    4. “Dumbell DT” – 5 Rounds: 12 DL, 9 Hang Power Cleans, 6 Push Jerks (45’s/35’s)
    5. 4 Rounds: .25 Treadmill Run, 20 Sit-Ups, 15 Dumbbell Hang Squat Cleans (35’s/25’s)