Friday, August 6, 2010

More Traveling WODs

-Death by Treadmill
Set the treadmill at the highest angle and do 5x400m sprint repeats. every time you touch the railing on the treadmill, perform 25 burpees.

-10 pushups/10 situps/10 air squats/10 rounds for time.

-50 air squats
40 sit ups
30 push ups
20 db swings, 35#
10 burpees
2 rounds for time

-tabata sprints on the tread mill, max height, max speed. Immediately following 21-15-9 DB Thrusters and Burpees

-10DB Thrusters, 10 DB swings
9DB Thrusters, 9 DB swings
8DB Thrusters, 8 DB swings
7DB Thrusters, 7 DB swings
6DB Thrusters, 6 DB swings
...ladder down to 1 and then back up to 10

here's a host of WOD's from our Friends at CrossFit Generation...I didn't check for duplicity of any we have posted in the past...but have at 'em!

-Tabata This: Squats, Pushups, Situps, Sprints

-50-40-30-20-10 reps of: Squats, Walking Lunges, Pushups

-4 rounds: Run 400m, 35 Pushups

-5 rounds: Run 200m, 15 Burpees

-3 rounds: 20 Inchworm Pushups, 40 Walking Lunges, 60 Situps

-4 rounds: 24 Squats, 12 Jump Squats, 24 Walking Lunges, 12 Jumping Lunges

-10 Rounds: Sprint for 30 seconds, 5 Burpees

-100 Squats, 80 Pushups, 60 Lunges, 40 Situps, 20 Burpees, 10 Inchworm Pushups

-As many rounds in 20 minutes: 5 Burpees, 10 Squats, 15 Pushups

-2 rounds: Run 800m, 1 minute of pushups, Run 800m, 1 minute of squats

-Run 1 mile, 50 Burpees, Run 1 mile

-5 rounds: Run 400m, 20 Walking Lunges, 20 Pushups

-7 rounds: Sprint for 30 seconds, Max rep pushups

-100 Burpees for time

-4 rounds: 15 Inchworms, 15 Jump Squats, 30 Situps

-Run 1 mile, 100 Pushups, 150 Situps, 200 Squats, Run 1 mile

-4 rounds: Run 400m, 20 Walking Lunge Burpees (perform 2 walking lunges and 1 burpee)

-4 rounds: Run 400m, 50 Squats

-10 rounds: Sprint 50m, 10 pushups

-10 rounds: 10 Pushups, 10 Jump Squats

-As many rounds in 20 minutes of: 10 Burpees , 20 Situps

-Perform 400m of Walking Lunges (ouch!)

-Every minute on the minute for 20 minutes perform: 2 Burpees, 4 pushups, and 8 squats

-As many rounds in 20 minutes of: 10 Jumping Lunges, 10 Pushups

-Run 1 mile. During the mile, every 1 minute on your watch, perform 10 burpees.

Monday, January 11, 2010

Run 1/2 mile 50 air squats - 3 rounds.
10 push-ups 10 sit ups 10 squats - 10 rounds.
200 air squats for time.
"Susan" Run 200m 10 squats 10 push ups 5 rounds.
Sprint 200m and do 25 push ups, 3 rounds.
10 Handstand push ups and a 200m run 3 rounds.
Tabata squats and tabata pushups.
5 push ups 5 squats 5 sit ups, 20 rounds.
Walk 100 meters on your hands, even if it is 2 meters at a time.
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.
Invisible Fran...21-15-9 of air squats and push ups for time.
Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.
Run 1 mile for time.
10 push ups 10 air squats and 10 sit ups, 6 rounds for time.
Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc...up to 10, and then come back down to one.
3 vertical jumps 3 squats 3 long jumps - 5 rounds.
Handstand 30 seconds and 10 squats, 8 rounds.
10 push-ups 100M dash 10x.
Tabata squats.
5x 400M sprints.
10 X 100 m dash.
25 pressing snatch balances each arm. No weight.
Run 1 mile, lunging 30 steps every 1 minute.
handstand 30 seconds and 20 air squats, 5 rounds.
10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.
100 air squats. For time.
4x 25 jumping squats
10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds...for time.
10 air squats every 1 minute of your 1 mile run.
100 burpies for time.
Run 1 mile for time.
10 push-ups 10 squats 10 sit ups 10 rounds.
10 vertical jumps, run 400 meters, 5 rounds.
spend a total of 3 minutes in a handstand.
100 air squats for time.
Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
Sprint 100 meters, Walk 100 meters, 10 rounds.
100 push ups for time.
Run 1 mile for time.
10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.
50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
10 walking lunges, 10 push-ups, 10 rounds.
Tabata Squats.
50 split jumps for time.
Workout...Handstand for 30 seconds or 5 handstand push ups...400 meter run. 4 rounds.
10 burpies, 100meter sprint 10x for time.
"L" sit off the floor. 10 rounds of 10 seconds...if you can't do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!
run 400 meters, 50 air squats. 4rounds.
handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
Run 1 mile for time.
10 push-ups, 10 squats, 10 rounds.
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
Handstand to Jack-Knife to vertical jump. 30 Reps.
Run 1 mile with 100 air squats at midpoint, for time.
7 squats, 7 burpies, seven rounds, for time.
10x 30 second handstand to 30 second bottom of the squat hold.
Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
Run 1 mile, plus 50 squats-for time.
100 burpies for time.
5 squats, 5 push-ups, 5 sit ups, 20 rounds.
Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods...they should be as brief as possible.
5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.
Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
Handstand 10 seconds jack-knife to vertical jump. 25 reps...
Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
50 air squats x 5. Rest equal amounts as it took to do each 50.
Run 1 mile and do 10 push-ups every 1 minute.
sprint 100m 30 squats...8 rounds.
30 push ups, 30 second handstand or Plebs Plank..3 rounds.
10 sit ups and 10 burpies...10 rounds-for time.
handstand hold, 30 seconds, squat hold 30 seconds...10 rounds.
250 jumping jacks...for time.
100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.
Tabata Push-ups.
30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.
with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.
Run 1 minute, squat 1 minute 5 rounds.
run 1 mile for time.
air squat x 10 push up x 10 sit up x 10 3 rounds for time
10 push-ups, 10 hollow rocks, run 200 meters....5 rounds.
Do Tabata Squats with eyes closed.
bottom to bottom ( rest at the bottom of the squat instead of standing....without support on your hands or butt and make the bottom good, straight back, butt back).....tabata squats.
20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.
Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
sprint 50 meters, 10 push ups. 10 rounds.
50 air squats, 4 rounds. rest for 2 minutes between rounds.
3x 20 tuck jumps. 3x 30 second handstands.
400m run/sprint 30 air squats, 3rounds for time.
20 jumping jacks, 20 burpies, 20 air squats...3 rounds
Warm up. Run 100 meters and do 20 air squats. 10 rounds.
Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
100 air squats 3 min. rest, 100 air squats.
Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds.......repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
10x 50 meter sprint.
Test yourself on a max set of push ups...tight body chest to the floor...full extension!If you cannot do "mens style" do your pushups from the knees. After that do 100 air squats for time.
Tabata...20 seconds on 10 second rest 8 rounds of...tuck jumps and then sit ups
run 400m air squat 30 hand stand 30 seconds 3 rounds for time
5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds...for form
50 burpies for time.
5 pushups, 5 squats, 5 sit-ups - 20 rounds
Run 1 mile, stopping every minute to do 20 air squats.
30 second handstand, 60 second squat hold ( at the bottom of the squat) - 5 rounds
run 200 meters, 50 squats, 3 rounds
Tabata Squats
Air squatsx20, Burpiesx20, Push-Upsx20 - 3 rounds...for time.

Wednesday, April 29, 2009

-For time:
50 Air Squats
40 Standing Lunges (20 on each leg)
30 Sit-Ups
20 Push-Ups
10 Burpees
*Each round--5 rounds total--drop 10 reps from every exercise, until there is nothing left!
(2nd round would be: 40 Air Squats, 30 Standing Lunges, 20 Sit-Ups, 10 Push-Ups, 0 Burpees)

-For time:
100 Burpees

-4 rounds for time, of:
10 Tuck Jumps
10 Push-Ups
10 sit ups

-Run 5K for time - Doing a 1-minute full sprint every 4 minutes during the run.

-For time:
100 Jumping Jacks
75 Air Squats
50 Push-Ups
25 Burpees

-3 rounds for time, of:
800 M Run
50 air squats

-"10"
10 rounds for time, of:
10 Push-Ups
10 Sit-Ups
10 Air Squats

-“Susan”
5 rounds for time, of:
200 M Run
10 Air Squats
10 Push-Ups

-For total score:
Tabata Squats
Tabata Push-Ups
Tabata Sit-Ups

-5 x 400 M Sprints

-10 X 100 M Dash

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

Thursday, January 15, 2009

-3 Rounds-800M Run, 50 Back Extensions, 50 Sit-ups, 50 Squats, 50 Push Ups-2 rounds for tiime.
- Complete each of the exercises for 30 seconds, 45 seconds and then 1:00 minute:
Mt. Climbers, Squats, Walking Lunges, Push Ups, Vertical Jumps, Sit Ups and Tuck Jumps
- 50 Sit ups, 25 tuck jumps, 40 push ups, 25 vertical jumps, 30 squats, 25 burpees
- 10 Broad Jump Burpees each minute for 10 minutes
- Tabata sprints on the treadmill. 8 sets of 20 seconds on 10 off at an incline of 12. Rest two minutes then Tabata sprints on the treadmill 8 sets of 20 seconds on 10 off at an incline of 8. Rest two minutes. Repeat at an incline of 6 (same cycle) and then rest two minutes and at an incline of 2.

Monday, November 24, 2008

- 10 air squats, 10 pushups, 10 situps, 10 dips, 10 rounds.
- AMRAP in 20 minutes, 20 walking lunges, 20 situps, 20 pushups, 20 squats
- 100, 200, or 300 air squats for time.
- 21-15-9 reps of situps, pushups, and airsquats.
- 100 air squats, 50 pushups, and a 1 mile run.
- 10 minutes of running, perform 20 air squats every minute.
- 400 meter run, 20 burpees, 4 rounds.
- 10 pushups, 10 squats, 200 meter run, 7 rounds.
- 400 meter sprints 6x's.
- 100 burpees.
- 800 meter run, 30 squats, and 30 pushups, 5 rounds.
- 1 mile run, 100 pushups, 200 situps, 300 squats, 1 mile run.
- 13-12-11-10-9-8-7-6-5-4-3-2-1 push-up, burpee.
- Run 5k.
- Run 10 k.
- Run 15k.
- tabata push-ups, sit-ups, squats, burpees.
- 10 x 100 meter sprints.
- 100 pushups, 100 air squats, 100 sit-ups.
- 30 push-ups, 40 sit-ups, 50 squats 5 rounds for time
- 5 push-ups, 10 sit-ups, 15 squats. each minute on the minute for 20 mins.
- 5 push-ups, 15 sit-ups, 30 squats. as many rounds as possible in 15 minutes.~ maximum number of push-ups in 30 seconds then the maximum number of squats in 30 seconds. 5 Rounds.