TRAVEL WOD’S

Whether you simply don’t have time to make it to your box/gym, don’t feel like forking over the cash or don’t have a box in your area you can still get a CrossFit workout in at home.  We have broken them down from beginner to advanced. All you need is 10 minutes give or take to get in an awesome workout in the comfort of your own home whenever you want. Chin up bar may be required for some workouts. ~Courtesy of The Athletic Build

In order from easiest to hardest (Approximately)

1) 5 Minute AMRAP  (as many reps/rounds as possible in 5 minutes)  10 air squats, 10 push ups, 10 sit ups

2) 21-15-9 of air squats and push-ups (21 reps of each then 15 reps of each then 9 of each)

3) 50 Burpees for time

4) Run half mile, 20 burpees – 3 rounds

5) 2o burpees, 20 push ups, 20 sit ups,  2o squats for 4 rounds

5) 100 Pull-ups.

6) 12 Burpees, followed by 12 pull-ups x 10 rounds.

7) Complete 5 box jumps, followed by 10 pull ups, and 15 knees to elbows as many times as you can in 20 minutes.

8) Run 1 mile with 5 burpees EMOM (5 Burpees every minute on the minute)

9) 4 rounds as fast as possible – 400M sprint  then 50 squats

10) 20 minutes – AMRAP 5 Pushups, 10 Situps, 15 Squats

11) 100 Push-ups , 100 Sit-ups, 100 Squats

12) 20 minutes AMRAP 5 Handstand push-ups, 10 Pistols (single-leg squats)

13) 50 Sit-Ups – 50 Double-Unders – 50 Sit-Ups – 50 Walking Lunges – 50 Burpees – 50 Sit-Ups

14) 50 Burpee Pull-ups for time

15) 21-15-9  Lunges (each leg) Handstand Push-ups

16) Poor Man’s Seven: 7 Handstand push-ups, 7 squats, 7 pull ups, 7 burpees, 7 push-ups, 7 sit-ups, 7 knees to elbows – 7 Rounds for time

17) Angie For time: (complete in order) 100 pullups, 100 push-ups, 100 sit-ups, 100 squats

18) Barbara 5 Rounds, rest 3:00 between each round:  20 pull-ups,  30 push-ups,  40 sit-ups,  50 squats

19) Chelsea On the minute, every minute for 30 minutes: 5 pull-ups, 10 push-ups, 15 squats

20)  Murph For time: 1 mile Run,  100 pull-ups,  200 push-ups,  300 Squats 1 mile run

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Travel WOD’s