(307) 460-3024

411 S 20th St, Laramie, WY 82070, USA

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©2016 BY CROSSFIT 7220

"Out of the Box"

Home & Travel WODs

Can't make it to the gym or traveling out of town? Now you have NO EXCUSE to miss your WOD!

10 Rounds For Time:

10 Pushups

10 Sit ups

10 Squats

100 HR push-ups*
*every 2 minutes perform 8 jumping squats then resume push-ups

8 rounds for time:

8 Step-back Lunges

20 Plank Jacks

8 V-Ups

EMOM 16

Odd: 10 Burpees
Even: 5 Lunge-Lunge-Squat-Squat

For time:

20 air squats 

20 bench tricep dips (shoulders lower than elbows)

20 burpees 

15 air squats 

15 bench tricep dips 

15 burpees

10 air squats 

10 bench tricep dips 

10 burpees

5 Rounds
60 Double Unders / 90 Single Unders
40 Step-back Lunges
20 Burpees

For time:

Run 5 minutes turn around and go back in less than 5 minutes

21 vertical jumps (2 feet above your reach)

21 pushups

15 vertical jumps (2 feet above your reach)

15 pushups

9 vertical jumps (2 feet above your reach)

9 pushups

Repeat the run…5 min out less then 5 back.

3 rounds for time:

run 400 meters (.25 miles on treadmill) at high speed (7-8 mph)

25 pushups

40-30-20-10 reps of walking lunges and pushups

4 Rounds not for time:

20 Chair Dips

30 Russian Twists

20 Tempo Push-ups (3 seconds down, explode up)

30 sec per side plank

AMRAP 12: increasing by 3's

3 Push-ups

3 Sit-ups

3 Jumping Squats

5R for time:

5 inch worms

10 push ups

15 sit ups

20 jumping squats 

25 mountain climbers

30 jumping jacks

100 Burpees for time

5 Rounds For time:

Lunge 20 steps

20 squats

10 pushups

5 rounds for time:

10 pistols or bulgarian split squats (alternating single-leg squats)

10 handstand push-ups or push-ups

10 burpees

 

Scale single leg squats by lowering yourself to a chair or couch or bench, and use the same chair or couch or bench to scale your handstand push-ups!

5 Rounds For time:

50 step ups or box jumps

10 burpees

AMRAP 10 minutes:

3 Burpees

4 pushups

5 squats

3 Giant Sets:
10 Front High Plank (hands) to Low Plank (elbows) 
1:00 Left Elbow Plank
1:00 Right Elbow Plank
15 Hollow Rocks
1:00 Left Elbow Plank
1:00 Right Elbow Plank
21 V-Ups

AMRAP 12 minutes

12 Lunges

12 Squats

12 Burpees

AMRAP 12 minutes:

45 sec. wall sit

25 sit-ups
15 push-ups

 

Wall sits should be against a wall with a 90 degree angle at the knee, with thighs parallel to the ground.

AMRAP 20 minutes:

5 Burpees

10 Situps

15 Squats

AMRAP 20 minutes

5 pushups

10 sit ups

15 squats

AMRAP 7 minutes:

Ladder-style (1 each in the 1st round, 2 each in the 2nd round, 3 each in the 3rd round, etc.)

Double unders

Sit-ups 

Push-ups 

 

*sub tuck jumps for double unders if you don't have a rope.

For time:

 

For time:

2 rounds:

25 dips
50 sit-ups

100 Squats

 

Dips can be done on bench, chair, rings, or dip station if available.

EMOM 

Minute 1: 1 Tuck Jumps. 1 Burpee

Minute 2: 2 Tuck Jumps, 2 Burpees

Continue increasing by 1 rep of burpee and Tuck Jumps each minute until unable to complete reps tuck jumps and burpees in 1 minute. 

 

"Jared"

 

4 rounds for time of:

Run 800 meters

40 Pull-ups

70 Push-ups

 

*If there is nothing to do pull-ups with, the sub is burpees!

Every 3 minutes:

2 minute max push ups

1 minute break

2 minues max sit ups

1 minute break

2 minute max squats

Run 5 minutes turn around and go back in less than 5 minutes

21 vertical jumps (2 feet above your reach)

21 pushups

15 each

9 each

Repeat the run…5 min out less then 5 back.

3 Rounds For time:

Run 400m

40 walking lunges (20/side)

30 sit ups

20 push ups

10 Burpees

For time:

50 air squats

40 sit-ups

30 push-ups

20 burpees

For time:

25 squats 5 pushups

20 squat 10 push ups

15 squat 15 pushups

10 squat 20 pushups

5 squat 10 push ups

8 rounds, for 4 minutes of:

Tabata bottom to bottom squats

20 second of work and 10 seconds of a squat hold

3 Rounds for time:

20 push-ups

30 jumping squats

40 flutter kicks

4 rounds for time:

12 burpees

hold bottom of squat x 30 seconds

12 hollow rocks

hold plank x 30 seconds

12 right leg lunges, 12 left leg lunges