Road Warriors

Need some more ideas for work outs on the road?

Had over to CrossFit New England and check out "Travel WODs"

Here are a bunch of workouts that you can do with no equipment. If you're travelling and can't do the CFNE wod, just get to a park or do one right in your hotel room.

NO EQUIPMENT. NO EXCUSES.

Back Squat

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to Monday, July 07, 2008.

Road Warriors
Tabata Air Squats

Tabata Intervals - For twenty seconds do as many reps of the assigned exercse as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

The score is the total number of reps for all eight intervals.

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Scaled
Three rounds for time:
Run 400 meters (row 500m)
25 pound Kettlebell X 21 swings (or 25 pound dumbbell swing)
12 Jumping Pull-ups

Compare to Wednesday, September 17, 2008

Road Warriors

Complete the following for time

35 Push-ups
35 Sit-ups
35 Air Squats

Compare to Wednesday, December 05, 2007

Post time to comments.

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

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Scaled

Five rounds for time of:
45 pound Hang Power Snatch, 15 reps
Run 400 meters

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Post workout - 2 minutes plank work

Road Warriors

With a continuously running clock do one push-up the first minute, two push-ups the second minute, three push-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

"Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Scaled movements
Wall-ball, 10 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 15-25 pounds (Reps)
Box Jump 10" box (Reps)
Push-press 15-25 pounds (Reps)
Row (Calories)

Road Warriors
Air Squats
Sit-ups
Burpees
Walking lunges
Jump touches 12"

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to Wednesday, June 04, 2008

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

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Scaled

Three rounds for time of:
5 Inverted Burpees
10 Pull-ups*
15 Burpees**

Road Warriors

Three rounds for time of:
9 Inverted Burpees**
15 Sit-ups
21 Burpees

* If you cannot do pull ups, do beginner pull ups or jumping pull ups.
** If you cannot get inverted and hold yourself in a handstand you should use today to work on that. Rock up squats are a partial sub for this movement, handstand push up progressions can be used as well.

One for the road

Complete as many rounds as you can in 12 mins

5 push ups
10 sit-ups
15 squats

post rounds completed to comments


Compare to
Friday, Dec 20, 2006

One for the road

Complete as many rounds as you can in 12 mins

5 push ups
10 sit-ups
15 squats

post rounds completed to comments


Compare to
Friday, November 17, 2006

One for the road

Complete as many rounds as you can in 12 mins

5 push ups
10 sit-ups
15 squats

post rounds completed to comments