Blog Header Image

crossfitrewnew

   •    

November 24, 2019

WODs for the road: 10 no-equipment workouts you can do anytime, anywhere

WODs for the road: 10 no-equipment workouts you can do anytime, anywhere

Whether you’re heading home or moving into hosting mode this holiday season, one thing’s for sure: your time in the gym during these end-of-year months can start to feel sparse. But don’t let the hustle and bustle of the holidays deter you from staying active! 

To help keep you moving, here are 2 weeks of workouts you can do anytime, anywhere -- no equipment needed! 

#1

4 Rounds For Time:

Run 400m

50 Air Squats

25 Sit-ups

#2

10 Rounds For Time:

5 Pushups

10 Hollow rocks

15 Squat jumps

#3

For Time:

200m Walking lunge

#4

5 Rounds:

1 Hill sprint

25 Tuck-ups*

*At the top of the hill perform your tuck-ups; rest as you walk back down to the start

#5

Moving continuously for 20:00:

20 Glute bridges

15 V-ups

10 Bear pushups

#6

30-20-10

Burpees

Jumping lunges

Russian twists

#7

In 30:00 (for form, not for time), in partners:

10 Hamstring curls*

20 Air squats

30 Plank up-downs

*Partners trade off doing the curls; then move together during the squats and up-downs.

#8

For time:

10-9-8-7-6-5-4-3-2-1

Push-ups, with a 100 meter sprint between sets

#9

For Time:

Run 1 mile

Spend a total of 5 minutes in a hollow hold

Run 1 mile

#10

For time, for 200m:

1 burpee + 1 broad jump + 5 air squats

As always, if you get stuck on a movement or need to modify, there ain’t no shame in the scaling game. If you need ideas for how and what to modify, don’t hesitate to reach out. Happy holidays, y’all! 

Continue reading

Blog Image Spacer

Sweet & Spicy Korean Turkey Spring Roll Bowls

serving of meat makes 8 servings: Calories — 565⁣ Protein — 40g⁣ Fat — 21g⁣ Carbs — 33g⁣ ⁣ 𝐅𝐨𝐫 𝐭𝐡𝐞 𝐠𝐫𝐨𝐮𝐧𝐝 𝐭𝐮𝐫𝐤𝐞𝐲⁣ 𝘏𝘦𝘳𝘦𝘴 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶𝘭𝘭 𝘯𝘦𝘦𝘥: ⁣ ⁣ 3 lbs lean ground turkey⁣ 9 tsp garlic, minced about 9 cloves⁣ 34 cup brown sugar, packed⁣ 34 cup low-sodium soy saucetamaricoconut aminos⁣ 6 tsp sesame oil⁣ 1 tsp ground ginger or 2-3 tsp minced⁣ 1 tsp crushed red pepper⁣ 1 tsp black pepper⁣ Sliced green onions for garnish⁣ 𝐅𝐨𝐫 𝐭𝐡𝐞 𝐬𝐩𝐫𝐢𝐧𝐠 𝐫𝐨𝐥𝐥 𝐛𝐚𝐬𝐞⁣ 𝘏𝘦𝘳𝘦𝘴 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶𝘭𝘭 𝘯𝘦𝘦𝘥:⁣ ⁣ 10oz bag of shredded cabbage⁣ 10oz bag of julienned carrots⁣ 10oz bag of broccoli slaw⁣ 12oz bag of sea kelp noodles ⁣ 5oz greens of your choice, roughly chopped⁣ 5-10 mini cucumbers, sliced⁣ 1 bunch each of cilantro, mint, and Thai basil, roughly chopped⁣ 13-12 cup peanuts, chopped⁣ Sesame seeds and sliced green onions for garnish⁣ ⁣𝐅𝐨𝐫 𝐭𝐡𝐞 𝐡𝐨𝐧𝐞𝐲 𝐠𝐚𝐫𝐥𝐢𝐜 𝐝𝐫𝐞𝐬𝐬𝐢𝐧𝐠⁣ 𝘏𝘦𝘳𝘦𝘴 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶𝘭𝘭 𝘯𝘦𝘦𝘥:⁣ ⁣ 12 cup olive oil⁣ 6 tbsp rice vinegar⁣ 4 tsp honey ⁣ 2 tsp minced garlic⁣ Salt, pepper, and crushed red pepper to taste⁣ ⁣ To prepare: ⁣ — Heat a large sauté pan over medium-high heat.