Crossfit Renew

Crossfit Renew

Out of the box WODs

Share on facebook
Share on twitter
Share on linkedin
Share on email
Sometimes, fitness is hard to keep up with when you’re on the road, or away from your home box for an extended amount of time. The great thing about functional fitness is that it’s functional. It’s based off of everyday movements, making it pretty easy to put together workouts that you can do in a hotel room, a parking lot, a field of grass, or wherever you happen to be. Check out these workouts and give some a try when you’re on the go!

#1

For Time:
  • 100 Single Under Jump Ropes
  • 40 Air Squats
  • 30 Sit-ups
  • 20 Push-ups
  • 10 Burpees

#2

20:00 AMRAP
  • 30 Tuck jumps
  • 24 Walking lunges
  • 12 Air squats

#3

4 Rounds for time:
  • 25 Squat jumps
  • 25 Burpees
*E2MOM - 10 Hand Release Pushups

#4

5 Rounds For Time:
  • 15 Push-ups
  • 15 Jumping Squats
  • 25 Mountain Climbers  

#5

10 Minute AMRAP (As Many Rounds As Possible)
  • 10 Burpees
  • 10 Sit Ups
  • 10 Lunge Walks

#6

For time: (slowest 400m)
  • 8x400m Sprints

#7

10 Rounds for time
  • 5 pushups
  • 10 air squats
  • 15 sit-ups

#8

7 Rounds for time
  • 1 minute handstand hold
  • 200m sprint

#9

For time:
  • 50 air squats
  • 1:00 plank
  • 40 sit-ups
  • 1:00 plank
  • 30 lunge steps
  • 1:00 plank
  • 20 pushups
  • 1:00 plank
  • 10 burpees
  • 1:00 plank

#10

For time:
  • 1 mile run - really push this!

Want More?

Having good balance and stability isn’t just for gymnasts — it’s integral to our everyday life. … Read More

Read More »
Coaches Corner
Mckenzie Souther

So as someone who gets regular feedback about the state of our community, I want to share three main things I hear from happy members… … Read More

Read More »

Grocery Store Science

Things like store geography/layout, colorful packaging, and product placement are intentionally designed to influence our experience and our spending. Here are just a few tips and tricks… … Read More

Read More »

Leave a Reply

Your email address will not be published. Required fields are marked *

Book a Free Intro

Enter your information below and find a time that works for you to come in for a visit!