Travel WODS

CAN’T MAKE IT TO THE GYM OR TRAVELING OUT OF TOWN?

NOW YOU HAVE NO EXCUSE TO MISS YOUR WOD.

HERE IS A LIST OF 75 BODYWEIGHT-FOCUSED
PROJECTFIT WODS THAT YOU CAN DO AT HOME OR ON THE ROAD.

NO EQUIPMENT
NEEDED (EXCEPT A JUMP ROPE)««GET SOME! TAKEN FROM:CROSSFIT(DURHAM(TRAVEL(WODS PAGE) WWW.CROSSFITDURHAM.COM

Krav Maga Students
30 Minutes of Shadow Boxing/10 Push Ups, Sit Ups & Squats Every 2 Minutes

ProjectFit/Krav Maga

#1
3 Rounds For Time:
Run 800m
50 Air Squats

#2
10 Rounds For Time:
10 Pushups
10 Sit ups
10 Squats
#3
For Time:
200 Air Squats

#4
5 Rounds For Time:
Run 200m
10 Squats
10 Push Ups

#5
3 Rounds For Time:
Run 200m
25 Pushups

#6
3 Rounds For Time:
10 Handstand Pushups
Run 200m

#7
20 Rounds For Time:
5 Pushups
5 Squats
5 Situps

#8
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set
#9

21-15-9
Air Squats
Pushups

#10
Spend a total of 5 minutes in a handstand

#11
For Time:
Run 1 mile

#12
6 Rounds For Time:
10 Pushups
10 Air Squats
10 Sit Ups

#13
5 Rounds For Time:
3 Tuck Jumps
3 Squats
3 Broad Jumps

#14
8 Rounds For Time:
Handstand 30 seconds
10 Squats

#15
10 Rounds For Time:
10 Pushups
Run 100M

#16
For Time:
Run 1 mile, lunging 30 steps every minute

#17
5 Rounds For Time:
Handstand 30 seconds
20 Air Squats

#18
For Time:
250 Air Squats
CrossFit(Durham(Travel(WODs Page(3
www.crossfitdurham.com

#19
4 Rounds For Time:
10 Tuck Jumps
10 Pushups
10 Situps

#20
For Time:
100 Burpees

#21
10 Rounds For Time:
10 Pushups
10 Squats
10 Tuck Jumps

#22
5 Rounds For Time:
Handstand 1 minute
Hold bottom of the squat 1 minute

#23
10 Rounds For Time:
Sprint 100m
Walk 100m

#24
For Time:
100 Pushups

#25
10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time:
Burpees
Situps

#26
3 Rounds:
50 Situps
Run 400m

#27
10 Rounds For Time:
10 Walking Lunges
10 Pushups
CrossFit(Durham(Travel(WODs Page(4
www.crossfitdurham.com

#28
10 Rounds For Time:
10 Burpees
Run 100m

#29
4 Rounds For Time:
Run 400m
50 Air Squats

#30
10 Rounds For Time:
10 Pushups
10 Squats

#31
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds.

#32
For Time:
Run 800m
100 Air Squats
Run 800m

#33
7 Rounds For Time:
7 Air Squats
7 Burpees

#34
5 Rounds For Time:
50 Air Squats
Rest the amount of time it took to complete the 50
#35
For Time:
Run 1 mile — do 10 Pushups every minute

#36
8 Rounds For Time:
Run 100m
30 Air Squats
CrossFit(Durham(Travel(WODs Page(
5
www.crossfitdurham.com

#37
10 Rounds For Time: 10 Situps
10
Burpees

#38
For Time:
250 Jumping
Jacks

#39
For Time:
100 Jumping Jacks
75 Air Squats
50 Pushups
25 Burpees

#40
5 Rounds For Time:
Run 1 minute Squat 1 minute

#41
3 Rounds For Time:
10
Air
Squats
10
Pushups
10
Situps

#42
For Time:
50 Air Squats Rest for 2 minutes between rounds.

#44
3 Rounds For Time:
20 Jumping
Jacks

20 Burpees

20 Air Squats

#45
10 Rounds For Time:
Run 150
m
20
Air
Squats

#46
For Time:
100 Push-ups
100 Sit-ups
100 Squats

#47
3 Rounds For Time:
30 Push-ups
40 Sit-ups
50 Squats

#48
AMRAP in 20 minutes:
5 Pushups
10 Situps
15 Squats

#49
21-15-9 Rep Rounds for Time:
Walking Lunges (each leg)
Handstand Push-ups

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

#51
For Time:
Run 1000m
100 Air Squats
50 Pushups

#52
Squats for time (pick a number between 100-500)

#53
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:
Burpees
Pushups
Iso Reverse Crunches