Road WOD’s

Courtesy of CrossFit Iota.

Vacation WOD’s

–1–
20 min AMRAP
10 Push ups
15 Squats
20 Jump Rope

–2–
(5x)
50 Mountain Climbers
40 Sit Ups

–3–
(6x)
20 Walking Lunge
20 Push Ups

–4–
10 Burpees
20 Squats
30 Push Ups
10 Burpees
40 Sit Ups
50 Jump Rope
60 Mountain Climbers
30 Walking Lunge
60 Mountain Climbers
50 Jump Rope
40 Sit Up
10 Burpees
30 Push Up
20 Squats
10 Burpees

–5–
40-30-20-10 Squats & Push Ups (start and end with 25 Burpees)

–6–
100-Mountain Climbers 50-Situp 25 Pushup 50 Mountain Climbers 25 Push Ups 50-Situp 100-MC

–7–
(5x) Handstand 30 seconds (on wall if needed) 20 squats

–8–
(3x) Hold bottom of squat for 30 seconds 15 push ups 30 sit ups

–9–
(10x) 10 push ups / 20 Walking Lunges

–10–
200 air squats for time

–11–
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and Pushups and a 100 jump rope between odd set

-12-

20-1 Push ups and Squats or Push ups and Sit ups or Squats and Sit ups.

  • 100 air squats for time. Rest 1 min. 100 sit ups for time.
  • Sprint 100 meters, Walk 100 meters, 10 rounds.
  • 100 push ups for time.
  • 10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups.
  • 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
  • 10 walking lunges, 10 push-ups, 10 rounds.
  • Tabata split jumps.
  • Workout…Handstand for 30 seconds or 5 handstand push ups…400 meter run. 4 rounds.
  • 10 burpees, 100meter sprint 10x for time.
  • “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!
  • Run 400 meters, 50 air squats. 4 rounds.
  • Run 1 mile for time. Rest 7 min.  Repeat
  • 10 push-ups, 10 squats, 10 rounds.
  • Tabata Squats/Double unders: 20 seconds on 10 seconds rest, 16 rounds. Alternate between the two movements
  • Handstand to Jack-Knife to vertical jump. 30 Reps.
  • Run 1 mile with 100 air squats at midpoint, for time.
  • 7 squats, 7 burpees, seven rounds, for time.
  • 10x 30 second handstand to 30 second bottom of the squat hold.
  • Burpee to the push up position, do 10 push ups, burpee out. 5 rounds.
  • Run 1 mile, Stop every minute and perform 10 squats and 10 pushups.
  • 100 burpees for time.
  • 5 squats, 5 push-ups, 5 sit ups, 20 rounds.
  • 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.
  • 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%.
  • Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
  • Handstand 10 seconds jack-knife to vertical jump. 25 reps…
  • 50 air squats x 5. Rest equal amounts as it took to do each 50.
  • Sprint 100m 30 squats…8 rounds.
  • 30 push ups, 30 second handstand or Plebs Plank.3 rounds.
  • 10 sit ups and 10 burpees…10 rounds-for time.
  • 250 jumping jacks…for time.
  • 100 jumping jacks, 75 air squats, 50 sit ups, 25 burpees. For time.
  • Tabata Push-ups.
  • With eyes closed do 10 air squats, open eyes, do 10 push ups eyes closed, 5 rounds for time?
  • Run 1 minute, squat hold 1 minute. 5 rounds.
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