CrossFit Estero - Travel WOD's


Whether you are out of town for a family vacation or simply a quick business trip across the country CrossFit Estero has you covered. Our team of trainers has put together a quick list of easy WOD's you can take with you on your travels. Just to make sure you don't have an excuses to come back to the GYM and miss out on those person goals you made for yourself.

If you have any questions regarding the workouts please feel free to reach out to us and we will be more than happy to help explain any movements or WOD's. CrossFit Estero wants to make sure that you are taken care of in and out of the gym when working out. Enjoy and we hope to see you back in the GYM soon! 

*Train at your own risk! If you are unsure of an exercise please visit the gym for instruction

Travel WOD's


3 Rounds of: 

  • Run 800 meters
  • 50 Supermans
  • 50 Sit-ups

10 Rounds of:

  • 10 push-ups
  • 10 sit ups
  • 10 squats 

200 air squats for time.

3 Round of:

  • Sprint 200m
  • 25 push ups

3 Rounds of:

  • 10 Handstand push ups
  • 200m run 3

Hand Stand Walking

Walk 100 meters on your hands, *even if it is 2 meters at a time.*

21-15-9 Complex of:

  • Air Squats & Push Ups

Cardio:

  • Run 1 mile for time.

Up and down the Ladder:

  • 1-2-3-4-5-6-7-8-9-10
    • Air Squats, take one breath each each set ( you can breath all you want while you do the squat or squats) 
    • 2 Air Squats, take 2 breaths etc…up to 10, and then come back down to one.
  • 10-9-8-7-6-5-4-3-2-1

8 Rounds of:

  • 30 second Handstands 
  • 10 air squats

Tabata Air Squats:

  • 4 Minutes (8 Rounds Total)
    • 20 Seconds Airsquats
    • 10 Seconds Rest
      • repeat to 4 minute cap.

5 Rounds of:

  • 400m Sprints

25 pressing snatch balances each arm. No weight.

5 Rounds of:

  • 30 second Handstands
  • 20 air squats

For Time:

  • 100 Air Squats

4 Rounds of:

  • 25 jumping Air Squats

Cardio Workout:

  • 1 mile run
  • 10 air squats every 1 minute of your 1 mile run

10 Rounds of:

  • 10 push-ups
  • 10 squats
  • 10 sit ups

5 Rounds of:

  • 10 vertical jumps
  • run 400 meters

10 Rounds of:

  • Sprint 100 meters
  • Walk 100 meters

3 Rounds of:

  • 50 sit-ups
  • 400 meter run or sprint or walk

For Time:

  • 50 split jumps

10 Rounds for Time:

  • 10 burpies
  • 100meter sprints

10 Rounds of:

  • handstand 30 second Handstands, to 30 second squat holds

10 Rounds of:

  • 10 push-ups
  • 10 Air Squats

Tabata Air Squats:

  • 20 seconds on 10 seconds rest, 8 rounds
  • Count your lowest score

 

3 Round of:

  • Run 1/2 mile
  • 50 air squats 

10-9-8-7-6-5-4-3-2-1 sets of:

  • sit-ups
  • 100 meter sprint between each set

“Susan” 5 Rounds of:

  • Run 200m
  • 10 squats
  • 10 push ups

Tabata air squats & pushups:

The Tabata workout is a 4 minute workout:

  • Workout hard for 20 seconds
  • Rest for 10 seconds
  • Complete eight rounds

20 Rounds of:

  • 5 push ups
  • 5 squats
  • 5 sit ups

Skills Training:

  • Spend a total of 5 minutes in a handstand, or headstand.
  • If you are using the headstand do not stay over a minute at a time

6 Rounds for Time:

  • 10 push ups
  • 10 air squats 
  • 10 sit ups

5 Rounds of:

  • 3 vertical jumps
  • 3 air squats
  • 3 long jumps 

10 Rounds of:

  • 10 push-ups
  • 100M Dash

Workout For Time:

  • Run 1 mile
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • Run 1 mile

10 Rounds of:

  • 50m Sprints

Cardio Workout:

  • Run 1 mile
  • lunging 30 steps every 1 minute

Skills Work:

  • 10 handstand jackknife to vertical jump
  • 10 handstand jackknife to tuck jump
  • 10 handstand jackknife to straddle jump

4 Rounds for Time:

  • 10 vertical jumps
  • 10 push ups
  • 10 sit ups

For Time:

  • 100 Burpies

Skills Work:

  • Spend a total of 3 minutes in a handstan

5 Rounds of:

  • old a Handstand 1 minute
  • Hold bottom of the squat for 1 minute

For Time:

  • 100 push ups

10-9-8-7-6-5-4-3-2-1

  • Burpies & Sit-Ups

10 Rounds of:

  • 10 walking lunges
  • 10 push-ups

4 Rounds of:

  • 30 second Handstands or 5 handstand push ups
  • 400 meter run

4 Rounds of:

  • Run 400 meters
  • 50 air squats

5 Rounds of:

  • Ten vertical jumps ( jump as high as you can, land and do it again)
  • 10 push-ups

 

-“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!!!

-Handstand to Jack-Knife to vertical jump. 30 Reps.

-Run 1 mile with 100 air squats at midpoint, for time.

-7 squats, 7 burpies, seven rounds, for time.

-10x 30 second handstand to 30 second bottom of the squat hold.

-Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.

-Run 1 mile, plus 50 squats-for time.

-100 burpies for time.

-5 squats, 5 push-ups, 5 sit ups, 20 rounds.

-Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.

-5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.

-Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.

-Handstand 10 seconds jack-knife to vertical jump. 25 reps…

-Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!

-50 air squats x 5. Rest equal amounts as it took to do each 50.

-Run 1 mile and do 10 push-ups every 1 minute.

-Print 100m 30 squats…8 rounds.

-30 push ups, 30 second handstand or Plebs Plank..3 rounds.

-10 sit ups and 10 burpies…10 rounds-for time.

-handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.

-250 jumping jacks…for time.

-100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.

-Tabata Push-ups.

-30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.

-with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.

-Run 1 minute, squat 1 minute 5 rounds.

-run 1 mile for time.

-air squat x 10 push up x 10 sit up x 10 3 rounds for time

-10 push-ups, 10 hollow rocks, run 200 meters….5 rounds.

-Do Tabata Squats with eyes closed.

-bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats.

-20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.

-Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.

-sprint 50 meters, 10 push ups. 10 rounds.

-50 air squats, 4 rounds. rest for 2 minutes between rounds.

-3x 20 tuck jumps. 3x 30 second handstands.

-400m run/sprint 30 air squats, 3rounds for time.

-20 jumping jacks, 20 burpies, 20 air squats…3 rounds

-Warm up. Run 100 meters and do 20 air squats. 10 rounds.

-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! If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time.

-Tabata…20 seconds on 10 second rest 8 rounds of…tuck jumps and then sit ups

-run 400m air squat 30 hand stand 30 seconds 3 rounds for time

-5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds…for form

-50 burpies for time.

-5 pushups, 5 squats, 5 sit-ups – 20 rounds

-Run 1 mile, stopping every minute to do 20 air squats.

-30 second handstand, 60 second squat hold ( at the bottom of the squat) – 5 rounds

-Run 200 meters, 50 squats, 3 rounds

-Tabata Squats

3 Rounds for Time:

  • 20 Air Squats
  • 20 Burpies
  • 20 Push-Ups