Bodyweight/Travel WODs

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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.

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!

Change MEMBERSHIP

If you want to change your membership such as the number of times per week you attend, the type of membership or add a punch pass, you’re in the right place. Just fill out the form below and we will get back to you.
If you would like to cancel your membership due to moving farther than 25 miles away or you have a medical condition you are required to provide proof of new residence or medical provider’s note.

HOLD MEMBERSHIP

As stated in your CrossFit Local Membership Agreement, you have the option to put your membership on hold as long as the hold is at least 7 days long and is made in advance of the dates requested. Your automatic recurring monthly membership bill will continue as usual, but the time requested extends the length of your membership.

Please fill out the form to put your membership on hold.

By filling out the form you are agreeing to the terms stated above.

GRACE CONERLY

COACH

I am fully dedicated to helping every single one of you finally reach your goals.

CERTIFICATIONS

CrossFit Level 1 Certification

KELLY EDWARDS

OWNER

After being fed up with a lack of results from her elliptical training sessions, Kelly came around to CrossFit. She started at home with Eva T’s bodyweight workouts. Due to a persistent, encouraging and very patient husband, she finally made her way into the box.

CrossFit has really changed her life, in only the most positive ways. Like many women, Kelly had always felt self-conscious of at least one part of her body. CrossFit has provided an environment where she not only embraced, but became proud of her body’s strength! This in turn has greatly influenced her self-esteem. CrossFit has changed her life is such radical ways that she wants to share this with others.

Kelly is a graduate of the University of North Carolina at Chapel Hill with undergraduate and graduate degrees in Nursing. When she is not in the box, she works as a relief nurse practitioner. She likes to read, watch theatre, cheer on the Tar Heels, play with her pups Kaiah and Comet, go fishing with her dad and spend time with her wonderful husband in her free time.

CERTIFICATIONS

CrossFit Level 2 Certified, 2021

 CrossFit Level I Certified, 2011 & 2016

 Olympic Lifting Seminar with Tony Cowden, 2011

 BeastSkills Seminar with Jim Bathurst, 2011

 Olympic Lifting Seminar with Caleb Ward, 2011

 Head judge at the Tarheel Challenge for CrossFit UNC, 2011

 Judge at the Carolina Fitness Challenge, 2011

 USA Weightlifting Level I Certified, 2012

 CrossFit Goal Setting Course with Greg Amundson, 2012

 CrossFit Gymnastics Seminar, 2012

Education

MS in Nursing, 2008

CHAD EDWARDS

OWNER

Chad embodies what it means to be physically active and mentally strong. His lifelong commitment to fitness began with his earliest experiences as a Boy Scout, which provided a solid foundation for his capacity to learn, teach, and lead. While in high school, despite playing both soccer and baseball as well as maintaining his status as an honor student, he attained the coveted Eagle Scout distinction.

At the University of North Carolina at Chapel Hill he earned both Bachelor of Arts in Exercise and Sports Science and Bachelor of Arts in Psychology degrees. During his time at UNC, he realized his enthusiasm for coaching while working at the Student Recreation Center and Rams Head Recreation Center. He also served as the Intramural Sports Captain for the Carolina Baptist Student Union.

After graduation, Chad worked as a personal trainer at local gyms, continually refining and honing his skills. Some of his original clients have followed him to Local. With over a decade in the fitness industry, Chad has coached all levels of physical fitness, from the elderly to the high-caliber athlete.

Chad’s understanding of the human body, and its potential to rehabilitate itself and excel, allow him to coach his clients in the most efficient and effective way. The variety of functional movements performed at high-intensity, which is a hallmark of CrossFit, leads to real, tangible results. Chad has seen the changes in his own life, both in performance and overall well-being, from implementing the CrossFit modalities. He is always excited to share that wisdom and passion with his clients.

Fitness is not just a job for Chad, it is a way of life. He is committed to providing the community with a place where he can assist clients in realizing not only their personal fitness goals but goals that allow them to grow personally. He is happy to report that while in California, he visited the original CrossFit and trained with Eva T. He loves to hunt, fish and spend time outdoors. In his free time, Chad enjoys spending time with his wife Kelly, daughter Evelyn and their puppies Kaiah and Comet.

CERTIFICATIONS

CrossFit Level 2 Certified, 2020

CrossFit Level I Certified, 2010 & 2015

CrossFit Movement and Mobility Seminar with Kelly Starrett, 2010

CrossFit Gymnastics Seminar with Jeff Tucker, 2010

CrossFit Endurance Certified, 2011

CrossFit Kids Certified, 2011

Voted one of best personal trainers in Triangle, 2011, 2012

USA Weightlifting Level I Certified, 2012

CrossFit Goal Setting Course with Greg Amundson, 2012

Tough Mudder, Warrior Dash and Adventure Race Competitor

4th place in 85kg weight class, Triad Barbell Meet, 2011

GORUCK Challenge Finisher (Raleigh & Wilmington)

GORUCK Navigator, Scavenger & Jedburgh Finisher

Education

BA Exercise and Sports Science, 2006

MEMBERSHIP HOLD REQUEST

To Request a membership hold, please fill out the form below. Warning, by filling out this form your membership will not be put on hold. This form is simply a way to let us know you would like to request a membership hold. We will then review your request, then reach out to you to confirm.

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We love nothing more than having visitors from other boxes come “throw down” with us! If you are just passing through, we charge a drop in fee of $25 per day that includes a t-shirt! If you want to do Open Gym only, contact us for rates.

OUR DROP-IN RATES

$25 for once (includes t-shirt), $50 for week

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Location:

7401 Rex Rd #106, Chapel Hill, NC 27516, USA

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