Travel WOD
WOD 1

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

Squats

Burpees

WOD 2

10 Rounds for time

10 push-ups

10 sit-ups

10 walking lunges each leg

WOD 3

4 rounds for time

400 m run

10 burpees

20 sit-ups

30 second plank

WOD 4

100 squats for time

WOD 5

20 rounds for time:

5 push-ups

5 squats

5 sit-ups

WOD 6

ascending ladder for 15 minutes 1 of each, 2, 3, … etc.

push-up

squat

burpee

WOD 7

4 rounds for time

400 m run

50 air squats

WOD 8

10 rounds for time

30 second hand stand

10 squats

WOD 9

For Time:

2 minutes of double unders

2 minutes sit-ups

Rest 1 minute

90 sec double unders

90 sec sit-ups

Rest 1 minute

60 sec double unders

60 sec sit-ups

WOD 10

5 rounds for time

100 single unders

50 squats

WOD 11

For Time:

150 double unders

WOD 12

For Time

50 walking lunges

800m run

50 walking lunges

WOD 13

“Annie”

50-40-30-20-10 Rep Rounds for Time:

double-unders

sit-ups

WOD 14

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

burpee broad jumps

push-ups

sit-ups

WOD 15

4 rounds for time

10 jump tucks

10 push-ups

10 sit-ups

WOD 16

10 Rounds For Time:

10 walking lunges (each leg)

10 push-ups

WOD 17

Tabata (20 seconds on 10 seconds rest, 8 rounds of each of the following):

squats

planks

push-ups

sit-ups

WOD 18

For time:

Run 1 mile with 100 air squats at midpoint

WOD 19

For Time:

30 handstand push-ups (or regular push-ups if you are not there yet)

40 jump squats

50 sit-ups

60 squats

70 double unders

WOD 20

Run a 5k for time

Our Locations

1011 Mansell Rd Suite F Roswell, GA 30076

Contact Us
  • noquarter@crossfitnoquarter.com
  • (678)-744-4348
CrossFit Journal: The Performance-Based Lifestyle Resource
CrossFit Journal: The Performance-Based Lifestyle Resource
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