WODs on the Road

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Going away on vacation or traveling for business is no excuse to not workout. You work hard when you come to our gym and it is important that you continue to do so when you are out of town. Luckily, you have some options.

First, we would encourage you to visit other CrossFit gyms when you are out of town. This is a great way to experience the CrossFit community outside of our walls and make some new friends while you are at it. Visit map.crossfit.com and type in your location to find a CrossFit gym near your hotel or wherever you are staying. Every gym has a different protocol when it comes to visiting. Give them a call or email in advance to learn that information. Typically most gyms charge a $20 drop in fee or require you to purchase a T-Shirt.

Second, We understand time may be an issue if you are away on important business and traveling to another gym might not be in the cards. That is why we would like to provide you with a few workouts that require minimal equipment, time and with some can be done right in your hotel room if necessary. Some of these workouts may need to be scaled depending on your own individual fitness level. If you know in advance that you will be traveling for a long period of time; we recommend you consult with a coach so we can help you plan your time away. Choose just one of the workouts below on days you plan to exercise and give it your all!

General Warm Up…

Make sure no matter what you are doing it is important that you take the time to warm up your body. This way your heart rate will already be elevated and your joints / muscles will be ready to move. Perform the following warm up before every workout you do on your own.

Downward / Upward Dog x 10

Hollow Raises x 12

Superman Raises x 12

Mountain Climbers x 20

Inchworms x 8

Lunge w/ Twist  x 8 / Leg

Air Squats x 10

Jumping Jacks x 20

 

No Equipment Necessary…

  • For Time: 100 Burpees
  • 5 Rounds For Time of: 5 Push Ups, 10 Sit Ups Push Ups, 15 Air Squats
  • 7 Minute AMRAP of: 7 Burpees, 7 Air Squats

 

If You Have Equipment…

  • “Fran on the Road”: 21-15-9 Dumbbell Thrusters (You Choose Weight), Burpees (unless you have access to a pull up bar).
  • Annie” For Time: 50-40-30-20-10 Double Unders, Sit Ups
  • 12 Minute AMRAP of: 10 Goblet Squats, 8 Dumbbell Push Press (You Choose Weight), 6 Burpees

 

If You Have Access To  A Track or Treadmill…

  • For Time: 1 Mile Run (or another distance of your choosing).
  • For Time: 1/2 Mile Run, 100 Air Squats, 1/2 Mile Run
  • 8 Rounds For Time of: Sprint 100m, 10 Burpees

 

Post-WOD Mobility…

After you finish your workout make sure you let your body cool down and stretch. Ideally you travel everywhere you go with your trusty foam roller or lacrosse ball and if you do then spend some time massaging your body. If not then we recommend you at least do the following:

Couch Stretch: 2 Minutes / Side (Use a pillow or rolled up towel to rest your knee on).

 

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