CROSSFIT STAMFORD TRAVELING WODS

NO EQUIPMENT

20 min AMRAP
5 Burpee Pushups
10 Situps
15 Squats

50 or 100 Burpee Pushups for Time

For time complete in order
100 Pushups
100 Situps
100 Squats

Run a 3K/5K or 20 minutes

10 min AMRAP
5 Tuck Jumps
5 Plyo Pushups
5 Jump Squats
30 Sec Plank

100 Walking Lunges

Tabata Squats and Situps – record lowest score in 8 Sets
20 sec Work 10 sec Rest for 8 Sets

5 Rounds for time
Run ½ mile

30 Squats

Max Squats in 2 minutes
30 sec rest
Max Pushups in 2 minutes
30 sec rest
Max Squats in 1.5 minutes
30 sec rest
Max Pushups in 1.5 minutes
30 sec rest
Max Squats in 1 minute
30 sec rest
Max Pushups in 1 minute

EQUIPMENT – JUMP ROPE

21 Box Jumps (or step ups)
50 Double Unders
15 Box Jumps
15 Push Press

50 Double Unders
9 Box Jumps
9 Push Press
50 Double Unders

For time complete in order
50 Double Unders
25 Pushups
50 Situps
75 Squats
50 Double Unders

15 min AMRAP
5 Pushups
10 Situps
15 Squats
20 Double Unders

4 Rounds for time
50 Double Unders

Run 400m (guestimate the distance)

150 Double Unders for Time

Jump Rope in any fashion for 10 minutes immediately followed by Max Pushups
25 Situps
25 Squats
Jump Rope again for 10 minutes

For time
50 Burpees with Pushup
50 Double Unders

3 Rounds for time
Run 400m
50 Double Unders
25 Burpee Pushups

EQUIPMENT – HOTEL GYM 

For all Dumbbell work use the heaviest weights available that you can handle with proper form.

For time 21-15-9
Dumbbell Thrusters
Burpee Pushup

20 min AMRAP
10 Deadlifts
10 Push Presses
10 Front Squats

10 Russian Twists (holding 1 DB, 10 reps on each side)

50 Alternating Turkish Getups for Time

For time complete in any order
50 Dumbbell Thrusters

75 Pushups
100 Dumbbell Swings (use 1 dumbbell