Traveling WODs

Traveling WODs

Почитувани Кросфитери,

Целта на овие вежби е додека сте на пат или од било која друга причина сте отсутни од сала, да ја одржувате кондицијата со КросФит. Во зависност од тоа каде се наоѓате, што имате на располагање од опрема и простор си одбирате некоја од дадените вежби.
Самодисциплината е една човечка каактеристика која ќе ве донесе до успехот.

Повелете:
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. Walk 100m on your hands
9. 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set
10. 21-15-9 Air Squats Pushups
11. Spend a total of 5 minutes in a handstand
12. For Time: Run 1 mile
13. 6 Rounds For Time: 10 Pushups 10 Air Squats 10 Sit Ups
14. 5 Rounds For Time: 3 Tuck Jumps 3 Squats 3 Broad Jumps
15. 8 Rounds For Time: Handstand 30 seconds 10 Squats
16. 10 Rounds For Time: 10 Pushups Run 100MRun
17. For Time: Run 1 mile, lunging 30 steps every minute
18. 5 Rounds for Time: Run 400m sprints,
19. 10 Rounds for Time: 100m sprints
20. 25 pressing snatch balances each arm. No weight.
21. Run 1 mile, lunging 30 steps every 1 minute.
22. 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump
23. 5 Rounds For Time: Handstand 30 seconds 20 Air Squats
24. 4 Rounds for Time: 25 Jumping Squats
25. For Time: 250 Air Squats
26. 4 Rounds For Time: 10 Tuck Jumps 10 Pushups 10 Situps
27. For Time: 100 Burpees
28. 10 Rounds For Time: 10 Pushups 10 Squats 10 Tuck Jumps
29. 5 Rounds For Time: Handstand 1 minute Hold bottom of the squat 1 minute
30. 10 Rounds For Time: Sprint 100m Walk 100m
31. For Time: 100 Pushups
32. 10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time: Burpees and Situps
33. 3 Rounds: 50 Situps Run 400m
34. “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
35. 10 Rounds For Time: 10 Walking Lunges 10 Pushups
36. 10 Rounds For Time: 10 Burpees Run 100m
37. 4 Rounds For Time: Run 400m 50 Air Squats
38. 10 Rounds For Time: 10 Pushups 10 Squats
39. Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds.
40. For Time: Run 800m 100 Air Squats Run 800m
41. 4 Rounds For Time: Run 400 meters, 50 air squats
42. 10 Rounds: Handstand 30 seconds, to Squat hold 30 seconds
43. 5 Rounds For Time: Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups
44. 7 Rounds For Time: 7 Air Squats 7 Burpees
45. 5 Rounds For Time: 50 Air Squats Rest the amount of time it took to complete the 50
46. For Time: Run 1 mile — do 10 Pushups every minute
47. 8 Rounds For Time: Run 100m 30 Air Squats
48. 10 Rounds For Time: 10 Situps 10 Burpees
49. For Time: 250 Jumping Jacks
50. For Time: 100 Jumping Jacks 75 Air Squats 50 Pushups 25 Burpees
51. 5 Rounds For Time: Run 1 minute Squat 1 minute
52. 3 Rounds For Time: 10 Air Squats 10 Pushups 10 Situps
53. For Time: 50 Air Squats Rest for 2 minutes between rounds.
54. 3 Rounds For Time: 20 Jumping Jacks 20 Burpees 20 Air Squats
55. 10 Rounds For Time: Run 100m 20 Air Squats
56. For Time: 100 Push-ups 100 Sit-ups 100 Squats
57. 10 Rounds For Time: 10 push-ups, 10 squats
58. 3 Rounds For Time: 30 Push-ups 40 Sit-ups 50 Squats
59. 30 Reps: Handstand to Jack-Knife to vertical jump
60. AMRAP in 20 minutes: 5 Pushups 10 Situps 15 Squats
61. 21-15-9 Rep Rounds for Time: Walking Lunges (each leg) Handstand Push-ups
62. 3 Rounds for Time: Run 400m 50 Squats 25 Pushups
63. For Time: Run 1000m 100 Air Squats 50 Pushups
64. Squats for time (pick a number between 100-500)
65. 10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time: Burpees Pushups Situps
66. AMRAP in 20 minutes: 5 Handstand push-ups 10 Pistols
67. “Annie” 50-40-30-20-10 Rep Rounds for Time: Double-Unders Sit-ups
68. For Time: Run 1 mile with 100 air squats at midpoint
69. 50-40-30-20-10 Rep Rounds for Time: Single Unders Pushups
70. 5 Rounds For Time: Burpee to the push up position, do 10 push ups, Burpee out.
71. For Time: Burpees (50-150 – pick a number and go for it!)
72. For Time: Run 800m, 50 Squats, 50 Situps
73. For Time: Run 1 mile 100 Push-ups 200 Squats Run 1 mile
74. 21-15-9 Rep Rounds for Time: Handstand Push-ups Chair Dips Push-Ups
75. For Time: 21 Pushups 42 Squats 15 Pushups 30 Squats 9 Pushups 18 Squats
76. For Time: 400m Walking Lunges
77. For Time: Run 1 mile, 50 Squats
78. 10 Rounds: Plebs plank, bottom of squat, hollow rock hold, 30 seconds each
79. 10 Rounds: 5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight). After the 10 rounds, 3x 100m dash @ 80%.
80. Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%
81. 25 Reps: Handstand 10 seconds jack-knife to vertical jump.
82. For Time: Run 400 meters 50 Squats Run 400 meters 50 Push-ups Run 400 meters 50 Sit-ups Run 400 meters
83. Mime 4x 25 sumo deadlift high pulls, make them perfect.
84. 50 air squats x 5. Rest equal amounts as it took to do each 50.
85. For Time: 80-60-40-20 Reps of Air Squats 40-30-20-10 Reps of Situps 20-15-10-5 of Handstand Pushups
86. Run 1 mile and do 10 push-ups every 1 minute
87. For TIme: 250 Jumping Jacks
88. 5 Rounds: 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat
89. For Time: 50 Walking Lunges 800m run 50 Walking Lunges
90. For Time: 30 Handstand Pushups 40 Jump squats 50 Situps 60 Squats 70 Double unders
91. AMRAP in 20 minutes: 10 Bench dips 10 Box jumps 10 Walking Lunges
92. For Time: 60 Pushups Run 400m 40 Pushups Run 800m 20 Pushups Run 1 mile
93. 5 Rounds For Time: 100 Single Unders 50 Squats
94. For Time: 150 Double Unders or Tuck Jumps
95. “Nicole” AMRAP in 20 minutes of: Run 400, Max rep pull ups
96. For Time: 100 Air Squats 75 Situps 50 Box Jumps 25 KTE’s Run 400m
97. “Michael” 3 rounds for time of: Run 800m 50 Back Extensions 50 Situps
98. For Time: 2 Minutes Double Unders 2 Minutes Situps Rest 1 min 90 sec Double Unders 90 sec Situps Rest 1 min 60 sec Double Unders 60 sec Situps
99. For Time: 100 Air Squats 75 Situps 50 Box Jumps 25 KTE’s Run 400m
100. 5 Rounds: Run 1 minute, squat 1 minute

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