Travel WODs 2017-03-31T16:28:02+00:00

Can’t get to Daybreak? No problem! CrossFit can be done anywhere. Below are workouts that can easily be done at home or in a hotel when equipment and time are limited.

No Equipment

Equipment

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5 Rounds:
50 Mountain Climbers
50 Air Squats

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10 Rounds:
Bear Crawl the length of largest room in your house
Broad Jump back

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

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3 Rounds For Time:
10 Handstand Pushups
Run 200m

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20 Rounds For Time:
5 Pushups
5 Squats
5 Situps

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

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

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10 Rounds For Time:
Sprint 100m
Walk 100m

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

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

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10 Rounds:
100 Meter Sprint
5 Push Ups
10 Sit ups
15 Air Squats

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

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

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1 Mile Run

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100 Meter Swim
25 Air Squats
100 Meter Swim
25 Push Ups
100 Meter Swim
25 Sit Ups
100 Meter Swim
25 Burpees

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7 Minutes of Burpees

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Tabata (8 rounds of: 20 sec on/ 10 sec rest)
You choose the movement – Air squat, push up, sit ups, burpees, handstand holds, sprints, etc.
OR… choose two movements, alternate between movements each round, do 16 rounds.

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For Time:
100 Hollow Body Rocks
100 Superman Rocks

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4 Rounds:
25 Handstand Push Ups
25 Sit ups

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

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AMRAP in 20 minutes:
5 Pushups
10 Situps
15 Squats

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

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

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For Time:
Run 1000m
100 Air Squats
50 Pushups

Dumbbells – Use as substitute for a barbell in any of Daybreak’s regularly programmed WODs

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Dumbbell “DT”
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Jerks

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3 Rounds:
15 DB Thrusters
12 Burpees

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25 DB Ground to Overheads
50 Burpees
25 DB Ground to Overheads

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400 Meter Run
21 Clean and Jerks
400 Meter Run
15 Clean and Jerks
400 Meter Run
9 Clean and Jerks

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Jump Rope

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“Annie”
50-40-30-20-10 Reps
Double Unders
Sit ups

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

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Consecutive Double Unders
5-10-15-20…40-45-50-45-40-...15-10-5.
Have to be UNBROKEN. If you mess up during a given round, start that round over. For Time.

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Treadmill

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10 Rounds:
:30 on/ :30 off at 6% incline
You choose mph

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At 2% incline
5 Min on
2.5 off
4 Min on
2 Min off
3 Min on
1.5 off
2 Min on
1 Min off
1 Min on
Increase speed as interval decreases