Vacation Wod’s

  • Here are a few workouts that you can do on your own when you are on the road, on vacation, or at home.

    • 5 RFT – Run 1/2 mile, 50 air squats
    • 10 RFT – 10 push-ups 10 sit ups 10 squats
    • 200 air squats for time
    • “Susan” 5 RFT – Run 200m 10 squats 10 push ups
    • 4 RFT – Sprint 200m and do 25 push ups
    • 6 RFT – 10 Handstand push ups and a 200m run
    • Tabata squats and tabata pushups
    • 20 RFT – 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, push ups and a 100 meter sprint between each set
    • 4 RFT – 50 sit-ups, 400 meter run or sprint or walk
    • 10 RFT – 10 walking lunges, 10 push-ups
    • Tabata Squats
    • 4 RFT – Handstand for 30 seconds or 5 handstand push ups…400 meter run
    • 10 RFT – 10 burpies, 100 meter sprint
    • “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 RFT – run 400 meters, 50 air squats
    • 10 RFT – handstand 30 seconds, to squat hold 30 seconds
    • 5 RFT - 10 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 RFT – 7 squats, 7 burpees
    • Run 1 mile, plus 50 squats-for time
    • Run 1 mile and do 10 push-ups every 1 minute
    • 3 RFT – 30 push ups, 30 second handstand or plank
    • 250 jumping jacks for time
    • 100 jumping jacks, 75 air squats, 50 push ups, 25 burpees for time
    • 10 RFT – Run 1 minute, squat 1 minute
    • 5 RFT – 10 push-ups, 10 hollow rocks, run 200 meters
    • 5x 20 tuck jumps  5x 30 second handstands
    • 5 RFT – 20 jumping jacks, 20 burpees, 20 air squats
    • Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800
    • 100 air squats 3 min. rest, 100 air squats
    • Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds
    • 10x 50 meter sprint
    • Test yourself on a max set of push ups…tight body chest to the floor…full extension! After that do 100 air squats for time
    • Tabata…20 seconds on 10 second rest 8 rounds of…tuck jumps and then sit ups, push ups
    • 3 RFT – run 400m, 30 air squats, hand stand hold 30 seconds 50 burpees for time

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