Sunday, June 13, 2010 by Craig
Travel WODs
Can’t make it to the gym or travelling out of town? Now you have NO EXCUSE to miss your WOD. Here is a list of 75 bodyweight-focused CrossFit WODs that you can do at home or on the road. NO EQUIPMENT needed (except a jump rope)……GET SOME!
#1
3 Rounds For Time:
Run 800m
50 Air Squats
#2
10 Rounds For Time:
10 Pushups
10 Sit ups
10 Squats
#3
For Time:
200 Air Squats
#4
5 Rounds For Time:
Run 200m
10 Squats
10 Push Ups
#5
3 Rounds For Time:
Run 200m
25 Pushups
#6
3 Rounds For Time:
10 Handstand Pushups
Run 200m
#7
20 Rounds For Time:
5 Pushups
5 Squats
5 Situps
#8
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set
#9
21-15-9
Air Squats
Pushups
#10
Spend a total of 5 minutes in a handstand
#11
For Time:
Run 1 mile
#12
6 Rounds For Time:
10 Pushups
10 Air Squats
10 Sit Ups
#13
5 Rounds For Time:
3 Tuck Jumps
3 Squats
3 Broad Jumps
#14
8 Rounds For Time:
Handstand 30 seconds
10 Squats
#15
10 Rounds For Time:
10 Pushups
Run 100M
#16
For Time:
Run 1 mile, lunging 30 steps every minute
#17
5 Rounds For Time:
Handstand 30 seconds
20 Air Squats
#18
For Time:
250 Air Squats
#19
4 Rounds For Time:
10 Tuck Jumps
10 Pushups
10 Situps
#20
For Time:
100 Burpees
#21
10 Rounds For Time:
10 Pushups
10 Squats
10 Tuck Jumps
#22
5 Rounds For Time:
Handstand 1 minute
Hold bottom of the squat 1 minute
#23
10 Rounds For Time:
Sprint 100m
Walk 100m
#24
For Time:
100 Pushups
#25
10-9-8-7-6-5-4-3-2-1:
Burpees
Situps
#26
4 Rounds:
50 Situps
Run 400m
#27
10 Rounds For Time:
10 Walking Lunges
10 Pushups
#28
10 Rounds For Time:
10 Burpees
Run 100m
#29
4 Rounds For Time:
Run 400m
50 Air Squats
#30
10 Rounds For Time:
10 Pushups
10 Squats
#31
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds.
#32
For Time:
Run 800m
100 Air Squats
Run 800m
#33
7 Rounds For Time:
7 Air Squats
7 Burpees
#34
5 Rounds For Time:
50 Air Squats
Rest the amount of time it took to complete the 50
#35
For Time:
Run 1 mile — do 10 Pushups every minute
#36
8 Rounds For Time:
Run 100m
30 Air Squats
#37
10 Rounds For Time:
10 Situps
10 Burpees
#38
For Time:
250 Jumping Jacks
#39
For Time:
100 Jumping Jacks
75 Air Squats
50 Pushups
25 Burpees
#40
5 Rounds For Time:
Run 1 minute
Squat 1 minute
#41
3 Rounds For Time:
10 Air Squats
10 Pushups
10 Situps
#42
For Time:
50 Air Squats
Rest for 2 minutes between rounds.
#44
3 Rounds For Time:
20 Jumping Jacks
20 Burpees
20 Air Squats
#45
10 Rounds For Time:
Run 100m
20 Air Squats
#46
For Time:
100 Push-ups
100 Sit-ups
100 Squats
#47
3 Rounds For Time:
30 Push-ups
40 Sit-ups
50 Squats
#48
AMRAP in 20 minutes:
5 Pushups
10 Situps
15 Squats
#49
21-15-9 Rep Rounds for Time:
Walking Lunges (each leg)
Handstand Push-ups
#50
3 Rounds for Time:
Run 400m
50 Squats
25 Pushups
#51
For Time:
Run 1000m
100 Air Squats
50 Pushups
#52
Squats for time (pick a number between 100-500)
#53
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:
Burpees
Pushups
Situps
#54
AMRAP in 20 minutes:
5 Handstand push-ups
10 Pistols
#55
“Annie”
50-40-30-20-10 Rep Rounds for Time:
Double-Unders
Sit-ups
#56
50-40-30-20-10 Rep Rounds for Time:
Single Unders
Pushups
#57
For Time:
Burpees (50-150 – pick a number and go for it!)
#58
For Time:
Run 800m
50 Squats
50 Situps
#59
For Time:
Run 1 mile
100 Push-ups
200 Squats
Run 1 mile
#60
21-15-9 Rep Rounds for Time:
Handstand Push-ups
Chair Dips
Push-Ups
#61
For Time:
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
#62
For Time:
400m Walking Lunges
#63
For Time:
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
#64
For Time:
80-60-40-20 Reps of Air Squats
40-30-20-10 Reps of Situps
20-15-10-5 of Handstand Pushups
#65
For Time:
50 Walking Lunges
800m run
50 Walking Lunges
#66
For Time:
30 Handstand Pushups
40 Jump squats
50 Situps
60 Squats
70 Double unders
#67
AMRAP in 20 minutes:
10 Bench dips
10 Box jumps
10 Walking Lunges
#68
For Time:
60 Pushups
Run 400m
40 Pushups
Run 800m
20 Pushups
Run 1 mile
#69
5 Rounds For Time:
100 Single Unders
50 Squats
#70
For Time:
150 Double Unders
#71
“Nicole”
AMRAP in 20 minutes of:
Run 400
Max rep pull ups
#72
For Time:
100 Air Squats 75 Situps 50 Box Jumps 25 KTE’s Run 400m
#73
“Michael”
3 rounds for time of:
Run 800m
50 Back Extensions
50 Situps
#74
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
#75
For Time:
100 Air Squats
75 Situps
50 Box Jumps
25 KTE’s
Run 400m
For anyone that has an iPhone, there is a free app called Offsite WOD that posts daily WODs and they can be done without any equipment too. I haven’t found anything like that on the Blackberry yet.
i think you could add in stuff like mountain climbers too
i am a fan of the 150 burpees for an offsite workout
Awesome! Thanks Craig, I’ll have to save a copy of this list and see how many are “seaworthy.” No excuses!