Travel Workouts Archives - Strongpoint CrossFit

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Cindy: 20 minute AMRAP of 5 Pull Ups, 10 Pushups, 15 air Air Squats (scale to 10 or 15 minutes)
Barbara: Five rounds of 20 Pull Ups, 30 Pushups, 40 sit ups, 50 Air Squats (rest exactly 3 minutes between each set)
Chelsea: Complete one round of 5 Pull Ups, 10 Pushups, 15 air Air Squats every minute on the minute for 30 minutes (Scale to 10, 15, 20 minutes)
GI Jane: 100 burpee Pull Ups for time (Scale to 50-75)
25 Pull Ups, 50 Pushups, 75 Air Air Squats, 20 Pull Ups, 40 Pushups, 50 Air Air Squats, 15 Pull Ups, 30 Pushups, 25 Air Air Squats
Six-ten rounds for time of 10 burpees, 10 Pull Ups
50 Lunges, 25 Pull Ups, 40 Lunges, 20 pull ups, 30 Lunges, 15 Pull Ups, 20 Lunges, 10 Pull Ups, 10 Lunges, 5 Pull Ups
*Find a nearby park or playground with some monkey bars
*Scale with jumping pull ups if necessary

Annie: 50-40-30-20-10 Double Under, Sit Up
250 Double Unders for time
Five rounds of 1 minute max effort Double Unders, rest 1 minute between efforts
Five rounds of 30 Double Unders, 15 burpees
Three-four rounds for time of 400m run, 50 Double Unders
*Scale with 2 or 3 single unders

Cover max distance in 10-20 minutes
200m intervals (6×200, 8×200, 10×200)
400m intervals (4×400, 6×400, 8×400)
800m intervals (2×800, 3×800, 4×800)
Mile intervals ( 1 mile Time Trial, 2×1 mile, 3×1 mile)
2 mile Time Trial
3 mile/5K Time Trial
Four rounds for time of 400m run, 50 Air Air Squats
Four-six rounds for time of 400m run, 25 Burpees
Griff: two rounds for time of 800m forward, 400m backward

21-15-9 Burpee, Jumping Squat
100 or 150 Burpees for time
50-40-30-20-10 Air Squat, Push Up, Sit Up (Scale to 40-30-20-10 or 30-20-10)
10-20 minute AMRAP of 5 Pushups, 10 Sit Ups, 15 Air Squats
Two minute drill: 2 minutes max effort Air Squats, Pushups, sit ups, burpees, rest 1 minute between efforts
100 Lunges, 50 Pushups, 80 Lunges, 40 Pushups, 60/30, 40/20, 20/10