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

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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 workouts from this list!

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3 Rounds:

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Run 1/2 mile

50 air squats

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10 Rounds:

10 push-ups

10 sit ups

10 squats

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200 air squats for time.

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“Susan”

5 Rounds:

Run 200m

10 squats

10 push ups

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3 Rounds:

Sprint 200m

25 push ups

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3 Rounds:

10 Handstand push ups

200m run

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Tabata squats and tabata pushups.

Tabata = 8 rounds of 20 seconds works, 10 seconds rest

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20 Rounds:

5 push ups

5 squats

5 sit ups

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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.

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Invisible Fran:

21-15-9

air squats

push ups

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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.

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6 Rounds:

10 push ups

10 air squats

10 sit ups

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5 Rounds:

3 vertical jumps

3 squats

3 long jumps

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8 Rounds:

30 seconds handstand hold

10 squats

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10 Rounds:

10 push-ups

100M dash

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Tabata squats.

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5 Rounds:

400M sprints

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10 Rounds:

100 m dash

Run 1 mile, lunging 30 steps every 1 minute.

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5 Rounds:

30 second handstand hold

20 air squats

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100 air squats for time.

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4 x 25 jumping squats

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4 Rounds:

10 vertical jumps

10 push ups

10 sit ups

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

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100 burpees for time.

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Run 1 mile for time.

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5 Rounds:

10 vertical jumps

Run 400 meters

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Spend a total of 3 minutes in a handstand.

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5 Rounds:

1 minute in a handstand

1 minute in bottom of the squat

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10 Rounds:

Sprint 100 meters

Walk 100 meters

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100 push ups for time.

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

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3 Rounds:

50 sit-ups

400 meter run or sprint or walk

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10 Rounds:

10 walking lunges

10 push-ups

50 split jumps for time.

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4 Rounds:

30 second handstand OR 5 handstand push ups

400 meter run

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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!!!

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4 Rounds:

Run 400 meters

50 air squats

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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.

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7 Rounds:

7 squats

7 burpees

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5 Rounds:

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

Run 1 mile followed by 50 squats for time.

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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

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

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5 Rounds:

50 air squats

Rest equal amounts as it took to do each 50.

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

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8 Rounds:

Sprint 100m

30 squats

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3 Rounds:

30 push ups

30 second handstand or plank hold.

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10 Rounds:

10 sit ups

10 burpees

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250 jumping jacks for time.

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

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Tabata Push-ups.

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5 Rounds:

10 push-ups

10 hollow rocks

Run 200 meters

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10 Rounds:

50 meter sprints

10 push ups

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3 Rounds:

20 tuck jumps

30 second handstands

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3 Rounds:

400m run/sprint

30 air squats

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3 Rounds:

20 jumping jacks

20 burpees

20 air squats

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10 Rounds:

50 meter sprint

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

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Tabata tuck jumps and then sit ups.