Road Workouts

This is a great list of workouts that you can perform on the road to keep your CrossFit going even while you travel or are on vacation.

Road WOD 1

100 Ft Walking Lunges 
15 Burpees 
3 rounds for time; post times to home page comments

Road WOD 2

20 Jump Squats/
15 Chair Dips 
10 Sit-ups 
4 rounds for time; post times to home page comments

Road WOD 3

Warm up with handstand practice; practice kicking up and trying to find your balance, or work headstands

Road WOD 4

50 Squats/
400m (1/4 mile) run

5 rounds for time, post time to comments

Road WOD 5

It’s on Fire
With a full suitcase, medium-large size…
Run down 2 flights of stairs with luggage/
Push it overhead 5 times, (you can use shoulder press, push press, or push jerk)/
on the 5th rep, keep it in a overhead position and walk up every other stair

5 rounds for time, post time to comments

Road WOD 6

100 Burpees for time

Road WOD 7

21, *sit-up/jump ups 
9, pushups 
15, *sit-up/jump ups 
15, pushups
 9, *sit-up/jump ups 
21 pushups

*A sit-up/jump up is a full sit-up into a jump squat, (roll up to your feet and jump)
Post time to comments

Road WOD 8

2 mile Tabata Run
…sprint 20 seconds, rest in place 10 seconds, sprint 20, rest in place 10, etc. until 2 miles are complete.

No-Gym Workouts

No-Gym WOD 1

150 Burpees For Time

No-Gym WOD 2

400m Walking Lunge

No-Gym WOD 3

AMRAP in 20 Minutes:
5 Push-Ups
10 Sit-Ups
15 Squats

No-Gym WOD 4

3 Rounds For Time:
10 HSPU
20 Burpees
30 Squats

No-Gym WOD 5

50-40-30-20-10:
Push-Ups
Squat Jumps

No-Gym WOD 6

Run 1 mile
100 Push-ups
100 Squats
100 Sit -ups
Run 1 mile

No-Gym WOD 7

3 Rounds For Time:
30 Walking Lunges
20 Tuck Jumps
10 Burpees

No-Gym WOD 8

AMRAP in 15 Minutes:
7 HSPUs
10 Push-Ups

No-Gym WOD 9 

6 Rounds For Time:
200m Sprint
21 Burpees

No-Gym WOD 10

5k Run

No-Gym WOD 11

10k Run

No-Gym WOD 12

AMRAP in 20 Minutes:
5 HSPUs
10 Pistols (1 legged squats)
15 Sit-Ups

No-Gym WOD 13

400m Run
30 Walking Lunge Steps (15 each leg)
50 Push-Ups….
*Repeat Each Round with 40, 30, 20, 10 Push-Ups

No-Gym WOD 14

20 Minutes of Handstand Practice

No-Gym WOD 15

Tabata Push-ups, Rest 1 Minute, Tabata Squats, Rest 1 Minute, Tabata Sit-Ups, Rest 1 Minute, Tabata Burpees

No-Gym WOD 16

7 Rounds for Time:
7 Burpees
7 Air Squats

No-Gym WOD 17

Burpee to the push up position, do 10 push-ups, burpee out. 5 rounds.

No-Gym WOD 18

20 Rounds For Time:
5 squats
5 push-ups
5 sit-ups

No-Gym WOD 19 

Run 1 mile and do 30 push-ups every 1-minute.

No-Gym WOD 20

Test yourself on a max set of push-ups…tight body chest to the floor…full extension!

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