Bodyweight/Travel WODs

Our intention is for you to establish a commitment to your fitness – even when you have to travel. Time away from the gym is a great opportunity to take something you’ve learned and apply it to a workout on your own. Try some WODs from this list! Thanks to Eva T for these!

In true CrossFit style, unless otherwise listed, these are for time! 3, 2, 1… GO!!!

3 Rounds:
Run 1/2 mile
50 air squats

10 Rounds:
10 push-ups
10 sit ups
10 squats

200 air squats for time.

“Susan”
5 Rounds:
Run 200m
10 squats
10 push ups

3 Rounds:
Sprint 200m
25 push ups

3 Rounds:
10 Handstand push ups
200m run

Tabata squats and tabata pushups.
Tabata = 8 rounds of 20 seconds works, 10 seconds rest

20 Rounds:
5 push ups
5 squats
5 sit ups

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 with 100 meter sprint between each set.

Invisible Fran:
21-15-9
air squats
push ups

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.

6 Rounds:
10 push ups
10 air squats
10 sit ups

5 Rounds:
3 vertical jumps
3 squats
3 long jumps

8 Rounds:
30 seconds handstand hold
10 squats

10 Rounds:
10 push-ups
100M dash

Tabata squats.

5 Rounds:
400M sprints

10 Rounds:
100 m dash

Run 1 mile, lunging 30 steps every 1 minute.

5 Rounds:
30 second handstand hold
20 air squats

100 air squats for time.

4 x 25 jumping squats

4 Rounds:
10 vertical jumps
10 push ups
10 sit ups

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

100 burpees for time.

Run 1 mile for time.

5 Rounds:
10 vertical jumps
Run 400 meters

Spend a total of 3 minutes in a handstand.

5 Rounds:
1 minute in a handstand
1 minute in bottom of the squat

10 Rounds:
Sprint 100 meters
Walk 100 meters

100 push ups for time.

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

3 Rounds:
50 sit-ups
400 meter run or sprint or walk

10 Rounds:
10 walking lunges
10 push-ups

50 split jumps for time.

4 Rounds:
30 second handstand OR 5 handstand push ups
400 meter run

10 Rounds:
“L” sit off the floor x 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!!!

4 Rounds:
Run 400 meters
50 air squats

5 Rounds:
Ten vertical jumps ( jump as high as you can, land and do it again)
10 push-ups

Run 1 mile with 100 air squats at midpoint, for time.

7 Rounds:
7 squats
7 burpees

5 Rounds:
Burpee to the push up position, do 10 push ups, burpee out.

Run 1 mile followed by 50 squats for time.

10 Rounds:
5 push ups with a 30 second plank hold at the end of each 5 reps
Followed by 3 Rounds:
100m dash @ 80% max effort

Handstand practice: 25 tries at free handstands, then a 1 mile run at 80%.

5 Rounds:
50 air squats
Rest equal amounts as it took to do each 50.

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

8 Rounds:
Sprint 100m
30 squats

3 Rounds:
30 push ups
30 second handstand or plank hold.

10 Rounds:
10 sit ups
10 burpees

250 jumping jacks for time.

100 jumping jacks, 75 air squats, 50 push ups, 25 burpees for time.

Tabata Push-ups.

5 Rounds:
10 push-ups
10 hollow rocks
Run 200 meters

10 Rounds:
50 meter sprints
10 push ups

3 Rounds:
20 tuck jumps
30 second handstands

3 Rounds:
400m run/sprint
30 air squats

3 Rounds:
20 jumping jacks
20 burpees
20 air squats

10 Rounds:
50 meter sprint

Test yourself on a max set of push ups. After that do 100 air squats for time.

Tabata tuck jumps and then sit ups.