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Out of the box WODs

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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!

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Crossfit Renew

Crossfit Renew

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