FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

Going on Vacation? No Equipment? No Excuses.

 

 

Vacations are often a time to relax and take a break from the normal everyday routines. But for CrossFitters, the thought of missing a week of classes is often stressful. Luckily you have some options. One, check out the place where you are going, chances are there is a CrossFit gym nearby – and most have a drop in rate. Be sure to collect a t-shirt while you are there too! Option two, check out these no equipment necessary WODs that you can do on your own:

1. 2 minute max push ups

1 minute break
2 minutes max sit ups
1 minute break
2 minute max squats

2. Run 5 minutes turn around and go back in less than 5 minutes

21 vertical jumps (2 feet above your reach)

21 pushups

15 each

9 each

Repeat the run…5 min out less then 5 back.

3. Five rounds of

Lunge 20 steps

20 squats

10 pushups

4. 10x 100meter run sprint

Rest 1 minute between efforts

5. ten rounds of

10 burpees

10 situps

6. Do 25 squats 5 pushup

20 squat 10 push up

15 squat 15 pushup

10 squat 20 pushup

5 squat 10 push up

7. Run 1 mile

100 situps

100 supermans

Run 1 mile

8. Tabata (20 seconds of work 10 seconds of rest 8x)

Tabata squat

Tabata pushup

Tabata situp

Tabata press anything over head (even just your arms)

9. Five rounds

50 step ups or box jumps /10 burpees

10. Run 20 minutes stop every 2 minutes and do 10 squats and 10 pushups

11. Ten rounds

:30 second squat jump

:30 second rest

12: AMRAP in 20 minutes

5 pushups

10 sit ups

15 squats

13. Bottom to bottom tabata squats

20 second of work and 10 seconds of a squat  hold

Run 1 mile

14. AMRAP in 10 minutes

3 Burpees

4 pushups

5 squats

15. 40-30-20-10 reps of walking lunges and pushups

16. 10 rounds for time of: 100 meter sprint and 10 burpees

17. 4 rounds for time of: 1/2 mile run and 50 squats

18. 10 push-ups 10 sit ups 10 squats – 10 rounds.

19. 200 air squats for time.

20. Run 200m 10 squats 10 push ups 5 rounds.

21. Sprint 200m and do 25 push ups, 3 rounds.

22. Handstand push ups and a 200m run 3 rounds.

23. 5 push ups 5 squats 5 sit ups, 20 rounds.

24. Walk 100 meters on your hands, even if it is 2 meters at a time.

25. Run 1 mile for time.

26. Do 10 burpees take 10 breathes, (you can breath all you want

while you do the burpees) do 9 and take 9 breaths etc…down to 1.

27. Handstand 30 seconds and 10 squats, 8 rounds.

28. Tabata squats.

29. 5x 400M sprints.

30. 10 X 100 m dash.

40. 25 pressing snatch balances each arm. No weight.

41. Run 1 mile, lunging 30 steps every 1 minute.

42. 4 rounds for time of 25 jumping squats, 25 sit ups

43. 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds…for time.

44. 10 air squats every 1 minute of your 1 mile run.

45. 100 burpees for time.

46. 100 push ups for time.

47. 10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups.

48. 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.

49. 10 walking lunges, 10 push-ups, 10 rounds.

50. 7 squats, 7 burpees, seven rounds, for time.

51. Run 1 mile, plus 50 squats-for time.

52. 5 squats, 5 push-ups, 5 sit ups, 20 rounds.

53. 50 air squats x 5. Rest equal amounts as it took to do each 50.

54. Run 1 mile and do 10 push-ups every 1 minute.

55. Sprint 100m 30 squats…8 rounds.

56. Tabata Push-ups.

57. 30 second handstand against a wall, followed by a 30 second static

hold at the bottom of the squat. 5 rounds.

58. 100 air squats 3 min. rest, 100 air squats.

59. Test yourself on a max set of push ups..

60. 50 burpees for time.

61. run 200 meters, 50 squats, 3 rounds

62. 3 rounds for time of:  20 Air squats, 20 Burpees, 20 Push-Ups

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