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Travel WOD

For our athletes who are traveling out of town or for when you can’t make it to the gym, below are some ideas to keep your workouts going:

  • 3 rounds : Run 1/2 mile, 50 air squats
  • 10 rounds : 10 push-ups, 10 sit ups, 10 squats
  • For time : 200 air squats
  • “Susan” – 5 rounds: Run 200m, 10 squats, 10 push ups
  • 3 rounds for time : Sprint 200m, 25 push ups
  • 3 rounds for time : 10 Handstand push ups, 200m run
  • Tabata – 4 minutes each exercise – 20 seconds work, 10 seconds rest for 8 rounds: Squats, Push ups
  • 20 rounds for time : 5 push ups, 5 squats, 5 sit ups
  • For time : Walk 100 meters on your hands, even if it is 2 meters at a time.
  • For time : 10-9-8-7-6-5-4-3-2-1 sets of sit-ups, and 100m sprint
  • For time : “Invisible Fran” – 21-15-9 of: Air squats. and Push ups
  • 6 rounds for time : 10 push ups, 10 air squats, 10 sit ups
  • 5 rounds for time : 3 vertical jumps, 3 squats, 3 long jumps
  • 8 rounds for time : Handstand 30 seconds, 10 squats
  • 10 rounds for time : 10 push-ups, 100m dash
  • 5 rounds, each for time : 400m sprints
  • 10 rounds, each for time : 100m dash
  • For time : Run 1 mile, lunging 30 steps every 1 minute
  • 5 rounds for time : Handstand 30 seconds, 20 air squats
  • 4 rounds, each for time : 25 jumping squats
  • 4 rounds for time : 10 vertical jumps, 10 push ups, 10 sit ups
  • For time : 10 air squats every 1 minute of your 1 mile run
  • For time : 100 burpees
  • For time : Run 1 mile
  • 10 rounds for time : 10 push-ups, 10 squats, 10 sit ups, 10 rounds
  • 5 rounds for time : 10 vertical jumps, run 400m
  • For time : 100 air squats
  • 5 rounds : Handstand 1 minute, Hold bottom of the squat for 1 minute
  • 10 rounds, for time : Sprint 100m, Walk 100m
  • For time : 100 push ups
  • For time : 10-9-8-7-6-5-4-3-2-1 Burpees, Sit ups
  • 3 rounds for time : 50 sit-ups, 400m run or sprint or walk
  • 10 rounds for time : 10 walking lunges, 10 push-ups
  • For time : 50 split jumps
  • 4 rounds for time : Handstand for 30 seconds or 5 handstand push ups, 400m run
  • 10 rounds for time : 10 burpees, 100m sprint
  • L Sit : “L” sit off the floor. 10 rounds of 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 for time : run 400m,  50 air squats
  • 10 rounds : Handstand 30 seconds, Squat hold 30 seconds
  • 5 rounds for time : Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups
  • 20 rounds for time : 1 burpee, 10 air squats
  • 3 rounds for time : Run 1/2 mile, 50 air squats
  • For time: Run 1 mile with 100 air squats at midpoint
  • 7 round for time : 7 squats, 7 burpees
  • For time : Run 1 mile, plus 50 squats
  • Handstand practice : 25 tries at free handstands, then a 1 mile run at 80%.
  • 5 rounds, each for time : 50 air squats x 5. Rest equal amounts as it took to do each 50
  • Run 1 mile and do 10 push-ups every 1 minute
  • 8 rounds for time : Sprint 100m, 30 squats
  • 3 rounds, for time : 30 push ups, 30 second handstand or Plebs Plank
  • 10 rounds for time : 10 sit ups, 10 burpees
  • 10 rounds: Handstand hold, 30 seconds, Squat hold 30 seconds
  • For time : 250 jumping jacks
  • For time : 100 jumping jacks, 75 air squats, 50 push ups, 25 burpees
  • 5 rounds : 30 second handstand against a wall, 30 second static hold at the bottom of the squat
  • 5 rounds for time : 10 air squats with eyes closed, open eyes, 10 push ups eyes closed
  • 5 rounds : Run 1 minute, Squat 1 minute
  • 5 rounds for time : 10 push-ups, 10 hollow rocks. Run 200m
  • 4 rounds for time : 20 sit ups with support under the lumbar spine, 20 push ups, Run 400m
  • 8 rounds : Handstands 30 second hold, 30 second static squat, 30 second rest
  • 10 rounds for time : Sprint 50m, 10 push ups
  • 4 rounds : 50 air squats rest for 2 minutes between rounds
  • 3 rounds : 20 tuck jumps, 30 second handstands
  • 3 rounds for time : 400m run/sprint, 30 air squats
  • 3 rounds for time : 20 jumping jacks, 20 burpees, 20 air squats
  • 10 rounds: 50m sprint
  • Tabata – 4 minutes at each exercise – 20 seconds on 10 second rest for 8 rounds of: Tuck jumps, Sit ups
  • 3 rounds for time : Run 400m, 30 Air squats, hand stand 30 seconds
  • 5 rounds for time : 30 second handstand, 60 second squat hold ( at the bottom of the squat)
  • 3 rounds for time : Run 200m, 50 squats
  • 3 rounds for time : 20 Air squats, 20 Burpees, 20 Push-Ups
  • For time : 10-9-8-7-6-5-4-3-2-1 Air squat, Push up
  • 5 rounds for time : 100m dash, 10 air squats, Rest 2 minutes between rounds
  • For time : 1 mile run 20 lunges at every minute
  • 5 rounds : run 200m, 20 air squats
  • 20 rounds : 1 burpee, 10 air squats
  • 21-15-9 : Push ups, Hollow rocks, Jump squats
  • For time : 50 push ups, 50 squats, 50 hollow rocks
  • For time : 10-9-8-7-6-5-4-3-2-1: push up, jumping squat
  • 5 rounds for time : 30 second handstand, 30 air squats
  • 5 rounds for time : run 800m,  30 squats, 30 push-ups
  • 5 rounds for time : 10 push ups, 10 squats, run 200m
  • 10 rounds for time : 10 push ups, 10 sit ups, 10 squats
  • 4 rounds for time : Run 400m, 20 burpees
  • For time : 100 air squats, 50 push ups, 1 mile run
  • 21-15-9 for time : Jump squats, Handstand push ups
  • For time : 100 air squats, 1 mile run
  • 5 rounds for time : 20 squats, 20 push-ups, 20 sit ups
  • 21-15-9 for time : Sit ups, Push ups, Air squats
  • 10 Minute WOD: Run for 10 minutes stopping to do 20 air squats each minute
  • 4 rounds for time : 20 pull ups, 20 push ups
  • 5 rounds for time : 5 handstand push ups, 10 burpees
Monday - Friday Mornings
6:00 AM - 11:00AM
Monday - Friday Afternoons
3:30 PM - 10:00PM
SATURDAY
9:00 AM - 1:00PM
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Testimonials

I worked out there while on vacation and LOVED IT! The staff was so friendly and even though ...

Valerie Alvarez

The staff and athletes were so friendly and hospitable. I was there visiting my family and I would love to go back.

Larry Hugh

I want participate in the workout program.

Agustin Caserta

Coaches very attentive to each member, meeting them where they are in their fitness needs. They are encouraging, ...

Rice_n Peas

Coaches actually care about everyone at the box, from the beginners to the seasoned veterans ...

Dexter Samour
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