Vacation WODs

With summer upon us it will be a little harder to be consistant at the gym. If you've ever skipped an entire week or more you know how hard the first couple days back are. Just because you are going on vacation doesn't mean you have to let your fitness suffer.

First, try to make more good decisions than bad on the foods you eat. If you're on vacation have fun enjoy some foods you wouldn't ordinarily eat but that doesn't mean you have to eat junk at every meal. As always, make a good decision.

Secondly, finding a place to workout might be a challenge. There are CrossFit boxes all over the world and you can drop in on a class that fits your schedule. Be sure to call them first. If dropping into a strange gym doesn't seem like something you want to do there are tons of WODs you can do with just your bodyweight or simple hotel gym equipment.

Vacation WOD’s

  • 7min AMRAP Burpees
  • Run 1/2 mile, 50 air squats - 3 rounds
  • 10 push-ups, 10 sit ups, 10 squats - 10 rounds
  • 200 air squats for time
  • “Susan” Run 200m, 10 squats, 10 push ups - 5 rounds
  • Sprint 200m, 25 push ups - 3 rounds
  • 10 Handstand push ups, 200m run - 3 rounds
  • Tabata squats and tabata pushups
  • 5 push ups, 5 squats, 5 sit ups - 20 rounds.
  • Walk 100 meters on your hands, even if it is 2 meters at a time.
  • 10-9-8-7-6-5-4-3-2-1 sets of sit-ups with a 100 meter sprint between each set
  • 21-15-9 air squats and push-ups
  • Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.
  • Run 1 mile for time
  • 10 push-ups, 10 air squats, and 10 sit ups - 6 rounds
  • Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one
  • 3 vertical jumps 3 squats 3 long jumps - 5 rounds
  • Handstand 30 seconds and 10 squats - 8 rounds
  • 10 push-ups 100M dash 10x
  • Tabata squats
  • 5 x 400M sprints
  • 10 X 100m sprints
  • Run 1 mile, lunging 30 steps every 1 minute
  • Handstand 30 seconds and 20 air squats - 5 rounds
  • 100 air squats
  • 4 x 25 jumping squats
  • 10 vertical jumps, 10 push ups, 10 sit ups - 4 rounds
  • 10 air squats every 1 minute of your 1 mile run
  • 100 burpies for time
  • 10 push-ups, 10 squats, 10 sit-ups - 10 rounds
  • 10 vertical jumps, run 400 meters - 5 rounds
  • Handstand 1 minute, hold bottom of the squat for 1 minute - 5 rounds
  • Sprint 100 meters, Walk 100 meters - 10 rounds
  • 100 push ups for time
  • 10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups
  • 50 sit-ups, 400 meter run - 3 rounds
  • 10 walking lunges, 10 push-ups - 10 rounds
  • 50 split jumps for time
  • Handstand for 30 seconds or 5 handstand push ups, 400 meter run - 4 rounds
  • 10 burpees, 100meter sprint - 10 rounds
  • Run 400 meters, 50 air squats - 4 rounds
  • Handstand 30 seconds, squat hold 30 seconds - 10 rounds.
  • Ten vertical jumps (jump as high as you can, land and do it again), 10 push-ups - 5 rounds
  • Run 1 mile with 100 air squats at midpoint
  • 7 squats, 7 burpees - 7 rounds
  • Run 1 mile and do 10 push-ups every 1 minute
  • sprint 100m 30 squat - 8 rounds
  • 30 push ups, 30 second handstand - 3 rounds
  • 10 sit ups and 10 burpies - 10 rounds
  • 250 jumping jacks
  • 100 jumping jacks, 75 air squats, 50 push ups, 25 burpees