Travel WODs

BODY WEIGHT WODs

10 Rounds For Time:
10 Pushups
10 Sit ups
10 Air squats

20 Rounds for time:
5 Pushups
5 Squats
5 Sit-ups

For Time:
21-15-9
Air squats
Pushups

10 Rounds for Time:
10 Walking lunges
10 Push ups

For Time:
100 Burpees

For Time:
800m run(.5 miles on treadmill)
10 Split squats, each leg (using a chair or bench)
20 V-ups
30 Jumping jacks
20 V-ups
10 Split squats
800m run(.5 miles on treadmill)

For Time:
Run 800m (.5 miles on treadmill)
100  Air squats
Run 800m (.5 miles on treadmill)

For Time:
100 Push-ups
100 Sit-ups
100 Air squats

15 Minute AMRAP:
15 Push ups
15 Box jumps (find something knee height or higher to jump on)

17 Minute AMRAP (For Reps):
7 minute AMRAP Air squats
1 min rest
5 minute AMRAP Sit ups
1 min rest
3 Minute AMRAP Burpees

30 Minute EMOM:
Every minute, on the minute, for 30 minutes
8 Push-ups
12 Air squats

DUMBBELL WODS

For Time:
21 – 15 – 9
Dumbbell thrusters (use two dumbbells, one each arm) go heavy!
Dumbbell snatches

For Time:
100 Dumbbell thrusters (35/25 lb)
5 Burpees at the top of each minute

For Time:
Jason Khalipa’s Travel WODs (08″ Games Special – http://norcal.vm-host.net/hotel-wods):
21-15-9
Thruster w/45# dumbbells
5 Burpees

For Time:
Darren from CrossFit Mayhem Special:
5 rounds:
Run 400 meters (.25 mile)
20 Hang squat cleans @ 35# dumbbells
15 burpees

For Time:
100 thrusters for time with 45# dumbbells
Notes: Full squat, finish fully locked out overhead.

12 Min AMRAP
7 Dumbbell cleans
7 Dumbbell thrusters
7 Burpee

20 Min AMRAP
10 DB push press 50/30
10 KBS 50/30 (use one Dumbbell)
10 Box jumps (or jump over a bench)

For Time:
18- 15- 12- 9- 6- 3
DB Power clean 50/30
Box jumps (or jump over a bench)

JUMP ROPE WODS

For Time
500 doubles

Annie
50-40-30-20-10
Double unders
Situps

20 Min EMOM
Every minute, on the minute, for 20 minutes:
30 Seconds of max Double-Unders

20 min AMRAP
10 Push ups
15 Air squats
20 Double unders

3 Rounds for time
Run 400 meters (.25 mile)
50 Double unders

For Time:
100 Double unders 

10 minute AMRAP
20 Unbroken double unders

5 Rounds for time
20 Pull ups
20 Double unders

For time:
Run 1 mile (treadmill)

200 double unders

Run 1 mile

Flight Simulator
Complete for time:

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

You must stop between sets. You cannot jump single-unders between sets. Time cutoff is 25 minutes.