Crossfit Blog

7.13.10
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Last night, one of our members approached me and indicated that he would be away for 2 weeks and was looking for some road workouts. I instinctively directed him towards our Travel Wods in the resources. He said he’d used them prior and was looking to do some stuff including other pieces of equipment. After all, they have gyms almost everywhere. So begins this next series. Workouts with only 1 piece of equipment.Today’s untensil is the Dumbell.

1. “Dumbell Hell”
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Rest as necessary between rounds but remember the score is your total time. The deadlifts are to be suitcase style- meaning DB’s will be at your side. Hang cleans are to be with a full squat. The DB squats will be with the DB’s at your shoulders. You are to hold on to the DB’s the entire time. You drop ‘em- the set is a fail.

2. “Dumbells gone Mad”
Right Hand Dumbell Snatch
Left Hand Dumbell Snatch
Right Hand Dumbell Clean and Jerk
Left Hand Dumbell Clean and Jerk
Dumbell Situp
1 minute of each w/ 1 minute rest between rounds. Score is total reps

3. 30 Man makers
for time

4. Dumbell Fran
12-9-6:
Dumbell Burpees
Pullups

5. “Countdown”
5 Dumbell Cleans (full squat)
5 burpees
1 round every minute for 20 minutes or max rounds in 20 minutes

6. “Dumbell Bear Complex”
7 x without dropping. Drop = failed set
1 Dumbbell deadlift
1 Dumbbell hang clean
1 Dumbbell push press
1 Dumbbell squat
5 sets. Record Dumbell weights. Try to add weight each set.

7. “12 minute challenge”
Dumbbell Complex:
3 Hang Power Cleans
3 Front Squats
3 Push Press
Use 50% of body weight.

8. Run 200
10 Power Cleans
Run 200
8 Power Cleans
Run 200
6 Power Cleans
Run 200
4 Power Cleans
Run 200
2 Power Cleans

9. 4 Rounds for Time:
500 Row or 400 Run
12 DB Push Press

10. “Tabata Dumbells”
Thrusters
Dumbell Situps
Alternating Hand Snatch (alternate each 20 second interval)
Alternating hand clean and jerk (alternate each 20 second interval)

For twenty seconds do as many reps of the assigned exercise 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 least number of reps for any of the eight intervals.

About Craig

Craig began CrossFitting in 2004 and hasn't stopped since. He firmly believes in the techniques and ideology of Crossfit. He is Certified in Crossfit, Olympic lifting, Gymnastics, Mobility, CrossFit Football, Strongman, and Nutrition. To day, he has over 60 published articles ranging from training techniques to physiology and nutrition. In addition, Craig participated in Collegiate athletics and recognizes the importance of teamwork and community while attempting to reach any goal.

Comments

4 Responses to “10 Workouts with Dumbells”
  1. Jay says:

    Two of my favorite hotel gym dumbbell workouts:

    10 rounds of 10 db hang power cleans (45lbs) and 10 clapping push-ups

    100 db hang squat cleans into thrusters (35lbs) and 5 burpees (or sub push-ups if a really long day at work) on the minute every minute.

  2. jake says:

    How many rnds for dumbbell hell

  3. Giles Rhys jones says:

    WOD
    75 Double Unders
    then,
    5 rounds of:

    12 1 Arm DB Power Snatches (6/arm, choose a challenging load)
    15 V-ups
    then,
    75 Double Unders

    WOD

    4 Rounds of:

    Run 400 meters
    35 Air Squats
    10 DB Push Press (choose a challenging load)

  4. Rich says:

    Great post – some things to do when stuck at “Planet Fitness” out by in-laws in Pennsylvania!