Travel WODs
T raveling out of town? On a business trip? Sick kids at home? Can’t make it to your WOD at CrossFit Incendia? No worries. We have compiled a list of WODs you can do on your own with little or no equipment. Now there are NO EXCUSES not to get your workout in!
- 3 Rounds for Time: Run 800m/50 Air Squats
- 10 Rounds for Time: 10 Pushups/10 Situps/10 Air Squats
- For Time: 200 Air Squats
- 5 Rounds for Time: Run 200m/10 Air Squats/10 Pushups
- 3 Rounds for Time: Run 200m/25 Pushups
- 3 Rounds for Time: 10 Handstand Pushups/Run 200m
- 20 Rounds for Time: 5 Pushups/5 Air Squats/5 Situps
- “Bubbles”: 12 Minute AMRAP 10 Burpees/25 Double Unders
- Sprint to one light pole/Walk to the next (Repeat for 15 Minutes)
- 8 Rounds for Time: Handstand for 30 Seconds/10 Air Squats
- For Time: Run 1 mile, lunging 30 steps every minute
- For Time: 100 Burpees
- For Time: 100 Pushups
- 10-9-8-7-6-5-4-3-2-1 Burpees/Pushups/Situps
- 3 Rounds for Time: 50 Situps/Run 400m
- 10 Rounds for Time: 10 Walking Lunges/10 Pushups
- 8 Rounds Tabata Squats: 20 Seconds on/10 Seconds rest
- 7 Rounds for Time: 7 Air Squats/7 Burpees
- For Time: 100 Jumping Jacks/75 Air Squats/50 Pushups/25 Burpees
- 5 Rounds for Time: Run 1 Minute/Squat 1 Minute
- For Time: 100 Pushups/100 Situps/100 Air Squats
- “Invisible Fran”: 21-15-9 of Air Squats/Pushups
- 3 Rounds for Time: 30 Pushups/40 Situps/50 Squats
- 20 Minute AMRAP: 5 Pushups/10 Situps/15 Air Squats
- 21-15-9 Walking Lunges (each leg)/Handstand Pushups
- 3 Rounds for Time: Run 400m/50 Air Squats/25 Pushups
- 12 Minute AMRAP: 5 Handstand Pushups/10 Pistols
- “Annie”: 50-40-30-20-10 Double Unders/Situps
- For Time: Run 400m/50 Air Squats/Run 400m/50 Pushups/Run 400m/50 Situps/Run 400m
- For Time: 80-60-40-20 Air Squats/40-30-20-10 Situps/20-15-10-5 Handstand Pushups
- For Time: 30 Handstand Pushups/40 Jump Squats/50 Situps/60 Air Squats/70 Double Unders
- For Time: 150 Double Unders
- For Time: 2 Minutes Double Unders & Situps (Rest 1 Minute)/90 Seconds Double
- Unders & Situps (Rest 1 Minute)/60 Second Double Unders & Situps
- 5 Rounds for Time: 50 Double Unders/50 Air Squats
- For Time: 400m of Walking Lunges
- For Time: 21 Pushups/42 Air Squats/15 Pushups/30 Air Squats/9 Pushups/18 Air Squats
- For Time: Burpees (50-150). Pick a number and go for it!
- 5 Rounds for Time: 30 Second Handstand Hold/30 Second Static Hold at the bottom of an Air Squat
- 5 Rounds: Max Set Pushups
- 10 Rounds: L-Sit of the Floor (10 Rounds of 10 Seconds)
