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100 Travel CrossFit Workouts

Often we have CrossFit Members that travel.  It’s important for everyone that travels to have quick workouts to go to with minimal equipment to ensure you will actually get to work out while out of town.  Below is a wide variety of workouts…so now there is no excuse why you can’t work out!  Remember the easiest piece of equipment you can travel with is a jump rope!

Warmup
2 min Jump Rope or Jog
15-second Samson Stretch
15-second Waiter’s Bow
10 Arm Circles Forward & Backward
10 Leg Swings Each Leg
 
Then:
10 Squats
10 Sit-ups
10 Pushups
3 Rounds
 
 
1.
Sprint 100 meters
Rest 1 minute
Repeat 10 times
 

2.
100 Single Unders (Jump Rope)
50 Squats
5 rounds for time

3.
AMRAP in 20 minutes:
-10 Burpees
-15 Squats
-20 Knees-to-chin (laying down)

4.
10 Rounds of:
-10 Broad Jump Burpees
-10 Jumping Lunges

5.
10 rounds of
- 10 burpees
- 10 situps

 6.
5 Rounds
-15m Bear Crawl
-20 Push-ups
-15m Crab Walk
-20 Jump Squats
-15m Broad Jump Burpees
-20 Mountain Climbers

7.
3 rounds for time
-Run 1/2 mile
-50 squats

8.
10 Rounds for time
-10 push-ups
-10 sit ups
-10 squats

9.
200 squats for time

10.
“Susan”
5 rounds for time
- Run 200m
- 10 squats
- 10 push-ups

11.
3 rounds for time
- Sprint 200m
- 25-push ups

12.
Tabata Squats and Push-ups:
20 seconds on 10 seconds rest, 8 rounds each.
Count your lowest score.

13.
20 rounds for time
- 5 push-ups
- 5 squats
- 5 sit ups

14.
Invisible Fran:
21-15-9 for time
-Squats
-Push-ups

 15.
6 rounds for time
- 10 push-ups
- 10 squats
- 10 sit ups

16.
5 rounds for time
- 100 Single unders Jump Rope
- 50 Squats

17.
“Annie”
Double-Unders (Jump Rope)
Sit-ups
50-40-30-20-10 Rep Rounds for Time

18.
5 Rounds for Time
- 3 vertical jumps
- 3 squats
- 3 long jumps

19.
100 Squats for Time

20.
10 Rounds for Time
- 10 Push-ups
- 10 Squats
- 10 Situps

21.
10-9-8-7-6-5-4-3-2-1
- Burpees
- Sit ups.

22.
5 Rounds for Time
- Run 400 meters (1:30-2:30 mins)
- 30 Squats

23.
250 jumping jacks For Time

24.
5 Rounds – Count Squats
- Run 1 minute
- Squat for 1 minute

25.
Run 1 mile and do 10 push-ups every 1 minute.

 26.
Handstand practice, 25 tries at free handstands, then a 1 mile run

27.
10 Rounds for Time
- 10 push-ups
- 10 squats

28.
For Time
- 100 jumping jacks
- 75 squats
- 50 push ups
- 25 burpees

29.
100 Push-ups for Time

30.
5 Rounds for Time
- 10 vertical jumps
- run 400m

31.
10 Rounds for Time
- 10 Push-ups
- 100m Sprint

32.
5 Rounds for Time
- Handstand 30 seconds
- 20 squats

33.
4 Rounds for Time
- 10 vertical jumps
- 10 push-ups
- 10 sit ups

34.
- 2 minute max push ups
- 1 minute break
- 2 minutes max sit ups
- 1 minute break
- 2 minute max squats

35.
5 Rounds For Time
- 20 Lunge steps
- 20 squats
- 10 pushups

36.
100 Burpees for Time
37.
7 Rounds for Time
- 7 Squats
- 7 Burpees

38.
10 Rounds for Time
- Sprint 100m
- Walk 100m

39.
3 Rounds for Time
- 50 sit-ups
- 400m run walk

40.
10 Rounds for Time
- 10 walking lunges
- 10 push-ups

41.
10 Rounds for Time
- 10 burpees
- 100meter sprint

42.
4 Rounds for Time
- Run 400m
- 50 squats

43.
Run 1 mile and do 10 push-ups every 1 minute.

44.
5 Rounds for Time
- Ten vertical jumps  jump as high as you can, land and do it again)
- 10 push-ups

45.
3 Rounds for Time
- 20 jumping jacks
- 20 burpees
- 20 squats

46.
5 Rounds for Time
-30 second handstand against a wall,
- followed by a 30 second static hold at the bottom of the squat

47.
Run 1 mile for time.

 48.
3 Rounds for Time
- Run 200m
- 50 squats

49.
25 reps for time
- Handstand 10 seconds jack-knife to vertical jump

50.
50-40-30-20-10 Rep Rounds for Time
- Single unders (Jump Rope)
- Pushups

51.
AMRAP in 10 minutes
- 3 Burpees
- 4 pushups
- 5 squats

52.
10 rounds
- 30 second squat jump
- 30 second rest

53.
4 rounds for time
- 1/2 mile run
- 50 squats

54.
3 Rounds For Time
- 20 tuck jumps
- 30 second handstands.

55.
8 Rounds for Time
- Sprint 100m
- 30 squats

56.
Handstand practice, 25 tries at free handstands, then a 1 mile run

57.
20 Rounds for Time
- 5 squats
- 5 push-ups
- 5 sit ups

58.
For Time
Run 1 mile with 100 squats at midpoint

59.
10 Rounds for Time
- 10 sit ups
- 10 burpees

60.
Bottom to bottom tabata squats
8 Rounds
20 second of work and 10 seconds of a squat  hold
Run 1 mile

61.
10 Rounds
- Handstand hold, 30 seconds,
- Squat hold 30 seconds

62.
4 Rounds for Time
- 20 sit ups
- 20 push-ups
- 400m Run

63.
100 squats
3 min. rest
100 squats

64.
3 Rounds for Time
- Run 200m
- 50 squats

65.
5 Rounds for Time
- With eyes closed do 10 squats, open eyes..
- Do 10 push ups eyes closed

66.
10 Rounds for Time
- Run 100m
- 20 squats

67.
Test yourself on a max set of push ups, tight body chest to the floor, full extension!

68.
Tabata Tuck jumps and Sit-ups:
20 seconds on 10 seconds rest, 8 rounds each.
Count your lowest score.

69.
Run 1 mile, stopping every minute to do 20 squats.

 70.
3 Rounds for Time
- 20 Squats
- 20 Burpees
- 20 Push-Ups

71.
For Time
- 25 squats
- 5 push-ups
- 20 squat
- 10 push-ups
- 15 squat
- 15 push-ups
- 10 squat
- 20 push-ups
- 5 squat
- 25 push-ups

72.
5 Rounds for Time
- 50 Step-ups or Box Jumps
- 10 Burpees

73.
Tabata Squats with eyes closed:
20 seconds on 10 seconds rest, 8 rounds.
Count your lowest score.

74.
4 Rounds for Time
- 50 squats
Rest for 2 minutes between rounds.

75.
5 Rounds for Time
- 20 Lunge Steps
- 20 Squats
- 10 Push-ups

76.
40-30-20-10
- Walking lunges
- Push-ups

77.
Run 20 minutes stop every 2 minutes and do 10 squats and 10 pushups

78.
Run 5 minutes turn around and go back in less than 5 minutes
21-15-9
- Vertical jumps (As High as Possible)
- Pushups
Repeat the run…5 min out less than 5 back.

79.
Tabata Tuck jumps and Sit-ups:
20 seconds on 10 seconds rest, 8 rounds each.
Count your lowest score.

80.
1 Round for Time
- 100 Push-ups
- 100 Sit-ups
- 100 Squats

81.
5 Rounds for Time
- 30 Push-ups
- 40 Sit-ups
- 50 Squats

82.
Max Rounds in 20 minutes
- 5 Pushups
- 10 Situps
- 15 Squats

83.
21-15-9 Rep Rounds for Time
- Lunges (each leg)
- Handstand Push-ups

84.
3 Rounds for Time
- Run 400 meters (or any sprint distance – 1:30-2:30 min long)
- 50 squats
- 25 pushups

85.
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time
- Burpees
- Pushups
- Situps

86.
5 Rounds for Time
- Run 400 meters (1:30-2:30 mins)
- 30 Squats

 87.
3 Rounds for Time
- Run 800 meters (Run about 5 mins)
- 50 Squats
- 50 Sit-ups

88.
1 Round for Time
- Run 1 mile
- 100 Push-ups
- 200 Squats
- Run 1 mile

89.
21-15-9 Rep Rounds for Time
- Handstand Push-ups
- Chair Dips
- Push-Ups

90.
1 Round for Time
- 21 Pushups
- 42 Squats
- 15 Pushups
- 30 Squats
- 9 Pushups
-18 Squats

91.
2 Rounds for Time
- 20 Double-Unders
- 30 Walking Lunges
- 40 Push-ups
- 30 Squats
- 20 Sit Ups
- 10 Box Burpees

92.
1 Round for Time
- Run 400 meters
- 50 Squats
- Run 400 meters
- 50 Push-ups
- Run 400 meters
- 50 Sit-ups
- Run 400 meters

93.
For Time
- 50 Walking Lunges (each leg)
- 800 M run
- 50 Walking Lunges

94.
5 Rounds
- Shuttle run (aka Suicide’s) – 20-50 meters
- 10 Burpees

95.
50-35-15
- Leg lifts
- Pushups
- Situps

96.
For Time
- 30 HSPU
- 40 Jump squats
- 50 Situps
- 60 Squats
- 70 Double unders

97.
20 min AMRAP
- 10 Bench dips
- 10 Box jumps
- 10 Lunges (each leg)

98.
For Time
- 60 Pushups/30 HSPU
- Run 400 m
- 40 Pushups/20 HSPU
- Run 800 m
- 20 Pushups/10 HSPU
- Run 1 mile

99.
10 minute Run
For Time
- 100 Push-ups
- 200 Sit-ups
- 300 Squats
5 minute Run

100.
Jail House Walk
Typically, we prescribe Jailhouse 10 workouts involving burpees. A jailhouse 10 workout of burpees is simply:
For Time
10-9-8-7-6-5-4-3-2-1 Burpees
With a Walk across the room and back between each set

 

Sources:

http://skievat.blogspot.com/

http://crossfithumble.webs.com/

http://www.crossfitsouthcobb.com/

http://www.crossfitalamo.com