All the squats!
200 Air Squats
Coach’s Notes: Don’t be fooled by the fact that there is only one movement in this WOD. Be sure to warm up your quads, hamstrings and hip flexors before starting this WOD. Spend some time finding the depth for the squat with an upright chest without your knees tracking inward. With your feet hip distance apart, begin the WOD. If you are bad at counting, you might try breaking up the 200 reps into manageable sets and tracking each set with poker chips or a whiteboard.
Travel WOD #2
Today’s WOD follows a classic CrossFit rep scheme, 21-15-9. In this couplet, you will do 21 air squats and 21 pushups. Then repeat the movements doing 15 reps of each movement. Lastly do 9 reps of each movement. Air Squats and pushups is a good combination when you are traveling because you don’t need any equipment. This workout can be done in a hotel room.
The round of 15 in any 21-15-9 WOD can be the toughest. Get a sense of your capacity during the round of 21 and pace accordingly so that you can finish this WOD. Begin with a 7-10 minute warmup and end with a 5-7 minute cooldown/stretching session.
Travel WOD #1
Today’s WOD is a long one and it will test your aerobic endurance. Don’t go all out right out of the gate. Find a nice pace, but don’t go too slow. Do the pushups on your knees if standard pushups as a scaling option if necessary.
10 Rounds For Time:
10 Sit ups
21 – 15 – 9
Dumbbell thrusters (use two dumbbells, one each arm) go heavy!
100 Dumbbell thrusters (35/25 lb)
5 Burpees at the top of each minute
Jason Khalipa’s Travel WODs (08" Games Special - http://norcal.vm-host.net/hotel-wods):
Thruster w/45# dumbbells
Darren from CrossFit Mayhem Special:
Run 400 meters (.25 mile)
20 Hang squat cleans @ 35# dumbbells
100 thrusters for time with 45# dumbbells
Notes: Full squat, finish fully locked out overhead.
12 Min AMRAP
7 Dumbbell cleans
7 Dumbbell thrusters
20 Min AMRAP
10 DB push press 50/30
10 KBS 50/30 (use one Dumbbell)
10 Box jumps (or jump over a bench)
18- 15- 12- 9- 6- 3
DB Power clean 50/30
Box jumps (or jump over a bench)
NO EQUIPMENT NEEDED
Only have a short period of time to get in a workout? These workouts don't require any equipment except your own body.
These classic CrossFit workouts serve as benchmarks of performance that athletes and affliates use to test fitness progress periodically. These workouts are one way to measure general fitness. But they also serve as a good test to identify areas that need improvement. Read more about Coach Greg Glassman's philosophy behind "The Girls" at the CrossFit.com Journal article, "Benchmark Workouts" along with the article, "The New Girls".
Just Your Body
No Bars Here
Hero workouts are some of the most intense CrossFit workouts written. They are designed to be intense and performed with all out effort. They are named after fallen heroes of the military and other first responders.
Some popular Hero WODs
The CrossFit Games
The Sport of Fitness. Each year, elite athletes from around the world compete in a series of events that puts their fitness to the test. After a full weekend of events, the winners are crowned, "Fittest on Earth".