Travel WOD

Warm-Up

3 rounds
5 burpees
10 air squats
10 sit-ups
10 pushups
15 jumping jacks

1

100 Push-ups
100 Sit-ups
100 Squats
1 Round for Time

2

30 Push-ups
40 Sit-ups
50 Squats
3-5 Rounds for Time

3

5 Pushups
10 Situps
15 Squats
Max Rounds in 20 minutes

4

Lunges (each leg)
Handstand Push-ups
21-15-9 Rep Rounds for Time

5

Run 400 meters (or any sprint distance -1:30-2:30 min long)
50 squats
25 pushups
3 Rounds for Time

6

Run 1000 meters (about 3-5 minutes)
100 squats
50 Pushups
1 Round for Time

7

Squats for time (pick a number between 100-500)
1 Round for Time

8

Burpees
Pushups
Situps
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time

9

5 Handstand push-ups
10 Pistols
Max Rounds in 20 minutes

10

Run 400 meters (1:30-2:30 mins)
30 Squats
5 Rounds for Time

11

Double-Unders (jump rope)
Sit-ups
50-40-30-20-10 Rep Rounds for Time

12

Single unders
Pushups
50-40-30-20-10 Rep Rounds for Time

13

Burpees (50-150 – pick a number and go for it!)
1 Round for Time

14

Run 800 meters (Run about 5 mins)
50 Sqiats
50 Sit-ups
3 Rounds for Time

15

Run 1 mile
100 Push-ups
200 Squats
Run 1 mile
1 Round for Time

16

Handstand Push-ups
Chair Dips
Push-Ups
21-15-9 Rep Rounds for Time

17

21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
1 Round for Time

18

Walking Lunges – pick a distance (100-400 meters) and go for it. No quitting!
1 Round for Time

19

10 Turkish Get-ups (1 or 3 gallon jug of water)
20 Double-Unders
30 Walking Lunges
40 Push-ups
30 Squats
20 Leg lifts
10 Box Burpees
2 Rounds for Time

20

Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
1 Round for Time

21

80-60-40-20 Air Squats
40-30-20-10 Situps
20-15-10-5 HSPU

22

50 Walking Lunges (each leg)
800 M run
50 Walking Lunges

23

10 Shuffle run (aka Suicide’s) – 20-50 meters
10 Burpees
5 Rounds

24

50-35-15 Leg lifts
50-35-15 Pushups
50-35-15 Situps

25

30 HSPU
40 Jump squats
50 Situps
60 Squats
70 Double unders

26

How many rounds in 20 minutes of
10 Bench dips
10 Box jumps
10 Lunges (each leg)

27

12 Rounds for time
10 Burpees
10 Leg lifts

28

Sprint 100 meters
Rest 1 minute
Repeat 10 times

29

60 Pushups/30 HSPU
Run 400 m
40 Pushups/20 HSPU
Run 800 m
20 Pushups/10 HSPU
Run 1 mile

30

100 Single unders
50 Squats
5 rounds for time

31

Rounds For Time: Run 800m
50 Air Squats

32

10 Rounds For Time: 10 Pushups
10 Sit ups
10 Squats

33

For Time: 200 Air Squats

34

5 Rounds For Time: Run 200m 10 Squats 10 Push Ups

35

3 Rounds For Time: Run 200m 25 Pushups

36

3 Rounds For Time: 10 Handstand Pushups Run 200m

37

20 Rounds For Time: 5 Pushups 5 Squats 5 Situps

38

10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set

39

21-15-9 Air Squats Pushups

40

Spend a total of 5 minutes in a handstand

41

For Time: Run 1 mile

42

6 Rounds For Time: 10 Pushups 10 Air Squats 10 Sit Ups

43

5 Rounds For Time: 3 Tuck Jumps 3 Squats 3 Broad Jumps

44

8 Rounds For Time: Handstand 30 seconds 10 Squats

45

10 Rounds For Time: 10 Pushups Run 100M

46

For Time: Run 1 mile, lunging 30 steps every minute

47

5 Rounds For Time: Handstand 30 seconds 20 Air Squats

48

For Time: 250 Air Squats

49

4 Rounds For Time: 10 Tuck Jumps 10 Pushups 10 Situps

50

For Time: 100 Burpees

51

10 Rounds For Time: 10 Pushups 10 Squats 10 Tuck Jumps

52

5 Rounds For Time: Handstand 1 minute Hold bottom of the squat 1 minute

53

10 Rounds For Time: Sprint 100m Walk 100m

54

For Time: 100 Pushups

55

10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time: Burpees Situps

56

3 Rounds: 50 Situps Run 400m

57

10 Rounds For Time: 10 Walking Lunges 10 Pushups

58

10 Rounds For Time: 10 Burpees Run 100m

59

4 Rounds For Time: Run 400m 50 Air Squats

60

10 Rounds For Time: 10 Pushups 10 Squats

61

Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds.

62

For Time: Run 800m 100 Air Squats Run 800m

63

7 Rounds For Time: 7 Air Squats 7 Burpees

64

5 Rounds For Time: 50 Air Squats Rest the amount of time it took to complete the 50

65

For Time: Run 1 mile — do 10 Pushups every minute

66

8 Rounds For Time: Run 100m 30 Air Squats

67

10 Rounds For Time: 10 Situps 10 Burpees

68

For Time: 250 Jumping Jacks

69

For Time: 100 Jumping Jacks 75 Air Squats 50 Pushups 25 Burpees

70

5 Rounds For Time: Run 1 minute Squat 1 minute

71

3 Rounds For Time: 10 Air Squats 10 Pushups 10 Situps

72

For Time: 50 Air Squats Rest for 2 minutes between rounds.

73

For Time: 50 Alternating Turkish Getups

74

3 Rounds For Time: 20 Jumping Jacks 20 Burpees 20 Air Squats

75

10 Rounds For Time: Run 100 m 20 Air Squats CrossFit

76

For Time: 100 Push-ups 100 Sit-ups 100 Squats

77

3 Rounds For Time: 30 Push-ups 40 Sit-ups 50 Squats

78

AMRAP in 20 minutes: 5 Pushups 10 Situps 15 Squats

79

21-15-9 Rep Rounds for Time: Walking Lunges (each leg) Handstand Push-ups

80

3 Rounds for Time: Run 400m 50 Squats 25 Pushups

81

For Time: Run 1000m 100 Air Squats 50 Pushups

82

Squats for time (pick a number between 100-500)

83

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time: Burpees Pushups Situps

84

AMRAP in 20 minutes: 5 Handstand push-ups 10 Pistols

85

Annie´ 50-40-30-20-10 Rep Rounds for Time: Double-Unders Sit-ups

86

50-40-30-20-10 Rep Rounds for Time: Single Unders Pushups

87

For Time: Burpees (50-150 – pick a number and go for it!)

88

For Time: Run 800m 50 Squats 50 Situps

89

For Time: Run 1 mile 100 Push-ups 200 Squats Run 1 mile

90

21-15-9 Rep Rounds for Time: Handstand Push-ups Chair Dips Push-Ups

91

For Time: 21 Pushups 42 Squats 15 Pushups 30 Squats 9 Pushups 18 Squats

92

For Time: 400m Walking Lunges

93

For Time: Run 400 meters 50 Squats Run 400 meters 50 Push -ups Run 400 meters 50 Sit -ups Run 400 meters

94

For Time: 80 -60 -40 -20 Reps of Air Squats 40 -30 -20 -10 Reps of Situps 20 -15 -10 – 5 of Handstand Pushups

95

For Time: 50 Walking Lunges 800 m run 50 Walking Lunges

96

For Time: 30 Handstand Pushups 40 Jump squats 50 Situps 60 Squats 70 Double unders

97

AMRAP in 20 minutes: 10 Bench dips 10 Box jumps 10 Walking Lunges

98

For Time: 60 Pushups Run 400 m 40 Pushups Run 800 m 20 Pushups Run 1 mile

99

5 Rounds For Time: 100 Single Unders 50 Squats

100

For Time: 150 Double Unders

101

“Nicole” AMRAP in 20 minutes of: Run 400 Max rep pull ups

102

For Time: 100 Air Squats 75 Situps 50 Box Jumps .7(¶V Run 400 m

103

“Michael” 3 rounds for time of: Run 800 m 50 Back Extensions 50 Situps

104

For Time: 2 Minutes Double Unders 2 Minutes Situps Rest 1 min 90 sec Double Unders 90 sec Situps Rest 1 min 60 sec Double Unders 60 sec Situps

105

For Time: 100 Air Squats 75 Situps 50 Box Jumps 25 KTE‘s Run 400m