Strength & Fitness
Travel WODs

You don't need a lot of equipment to get a great workout in, to be honest, you don't need any equipment. Here is a list of workouts that you can do when you are traveling or just can't get into C1. We have both dumbbell and bodyweight WODs. Most hotel gyms today have dumbbells, but they are not necessary to get a great workout in. Enjoy!

Nutrition
What Should I Eat and Where Should I Start?

Let’s talk about proteins, fat and carbohydrates, the macro-nutrients.  Any food that you eat is a protein, fat, carbohydrate or some combination of these three macro-nutrients.

Nutrition
Using Nutrition To Improve Your Performance In The Gym

The best way to replenish your nutrients if you are performing at a high level of performance is with foods that are nutrient dense.

Nutrition
The Best Nutrition Plan For Your Needs

There is no one size fits all or perfect diet for everyone.  This is the concept of bio-individuality of nutrition.  Every individual needs to find the right types of whole foods that can restore balance to the body and promote optimal health. 

Nutrition
The Importance of Being Properly Hydrated.

Water is the most important nutrient in the body.  Water is also the most common nutritional deficiency among the American population.  

Strength & Fitness
Good Enough is NOT Good Enough

Personally, as a coach and affiliate owner over the years I have become a little lazy and I allow athletes to get away with “good enough”...

Strength & Fitness
The Foundation of a Successful Workout Plan

While there is no one-size-fits-all solution to fitness, there are a few principles that will help anyone achieve real results.

Strength & Fitness
Step Off the Scale

What is more important: How you look and how you feel, or a number that pops up when you step on the scale?

Community
The Comparison Game

We compare jobs, homes, vehicles, kids, abilities and even values. We constantly put ourselves up against those around us instead of going…

20210430

Erik the Red

For Time:

2000m Row

30 Pistol Squats

15 Hang Cleans 205/135

20210429

Dos Mil

5 Rounds for Time:

400m Run

*rest 2:00 between rounds

20210428

Sanford and Son

Teams of 2:

Amrap 24

50 Wall Balls 20/14

50 Alt. DB Snatches 50/35

20210427

Deadlift

3-3-3-3-3

*every 2:00 on the 2:00

Deborah

For Time:

21-15-9

20210426

Snatch Triples

3-3-3-3-3

*Every 2:00 on the 2:00

*Keep set under :15 for all 3 snatches

*Start at 60% of 1rm Snatch

20210424

Straight Filth

For Time:

Buy In:

30/21 Calorie Bike

Then,

3 Rounds for Time:

20210423

Push Jerk

5-5-5-5-5

*every 2:00 on the 2:00

*superset with 15 facepulls

12 minute EMOM:

1.  10 alt. Devils Presses 50/35

20210422

Mountain Man

For Time:

30 Power Snatches (75/55)

1000/800 Meter Row

60 Thrusters (75/55)

1000/800 Meter Row

20210421

Back Squat

3-3-3-3-3

*every 2:30 on the 2:30

Superset with 5 tempo good mornings with band - 5-7 seconds down and fast up

20210420

High Times

Teams of 2

For Time:

30 Burpee Box Jumpovers 24/20

30 Synchro T2B  

40 Strict Handstand Pushups

20210419

Touch and Go Cleans

5-5-5-5-5

*working to a heavy 5

*15 minutes

20210417

Deadlift

5-5-5-5-5

*working to a heavy 5

-superset with 8 Hip Extensions

*every 2:00 on the 2:00

20210416

Touch and Go Snatches

5-5-5-5-5

*working to a heavy 5

-superset with 3 high box jumps 30/24

-every 2:00 on the 2:00

20210415

Brick Wall

Amrap 20:

50 Double Unders

40 Wall Balls 20/14

30/21 Calorie row

20210414

Back Squat

5x5 - working to heavy 5

-superset with 15 Good Mornings 45/35

-Every 2:00 on the 2:00

42-30-18

American KB Swing 53/35

21-15-9

Toes 2 Bar

20210413

Team Tuesday:

Teams of 2:

50-40-30-20-10

Alt. DB Snatches 50/35

Burpee Box Jumpovers 24/20

20210412

Strength:

Push Press

5x5 - Working to Heavy 5

-Every 2:00 on the 2:00

-superset with 3 Vertical Jumps prior to each set

20210410

10-8-6-4-4-4

Front Squat

*2:00 between sets working to a heavy 4

Mirage

9-6-3

20210409

Tryouts

Teams of 3: 

50 Abmat sit-ups

15 rope climbs, 15 ft.

50 alternating single-leg squats

40 Abmat sit-ups

12 rope climbs, 15 ft.

40 alternating single-leg squats

20210408

Relief Pitcher

18 Minute Amrap:

30/21 Calorie Row

30 DB Clean and Jerks 50/35

30 Toes to Bar

20210407

Pepper

5 Rounds for Time:

24 Double Unders

4 Squat Snatches 135/95

2 Ring Muscle-ups

*10 Minute Cap

Rest 5 MInutes

20210406

Big Ted

For Time:

20 minute Cap

12 Deadlifts 225/155

20 Box Step-ups 24/20

10 Deadlifts 255/175

20 Box Step-ups 24/20

20210405

Squat Clean Thruster

Build to a Heavy Single

Cold Blooded

For Time:

400m Run  

21 Power Cleans (135/95)

20210403

Blow

4 MIn. for Max Reps  

400m Run

10 Bar Facing Burpees

Max Shoulder to Overhead 115/85

rest 4 minutes

4 MIn. for Max Reps

20210402

Crewed

For Time:  

60/42 Calorie Row

40 Handstand Pushups

20 Overhead Squats 135/95

40 Hand Release Pushups

60/42 Calorie Row

20210401

April's Fool

Buy In:

30/21 Calorie Bike

Then,

3 Rounds for Time:

15 Pullups

30 Air Squats

20210331

Little Nicky

Teams of 2:

For Time:

30 Box Jumps 24/20

30 Snatches 95/65

30 Box Jumps 2420

24 Snatches 115/85

30 Box Jumps 24/20

20210330

Forrest Fire

16 Min. Amrap:

20 Single Arm DB Shoulder to Overhead 50/35

25 Wall Balls 20/14

50 Double Unders

20210329

The Walking Dead

4 Rounds For Time:

10 Bar Facing Burpees

15 Deadlifts @185/125

200m Run

20210327

The Kitchen Sink

For Time:

50/35 Calorie Assault Bike

50 Burpees

50 Russian KB Swings 24/16

150 Double Unders

*14 Minute Time Cap

20210326

Crossfit Open 21.3

For time:

15 Front Squats, 95/65 lbs

30 Toes-to-bars

15 Thrusters, 95/65 lbs

Rest 1 min

15 Front Squats, 95/65 lbs

30 Chest-to-bar Pull-ups

15 Thrusters, 95/65 lbs

Rest 1 min

15 Front Squats, 95/65 lbs

30 Bar Muscle-ups

15 Thrusters, 95/65 lbs

Time cap: 15 mins

Crossfit Open 21.4

Deadlift + Clean + Hang Clean + Jerk

Immediately following the 15 min cap of 21.3, build to the heaviest load of this unbroken complex.

Time cap: 7 mins

20210325

Marty Mcfly

14 Minute amrap:

15 Thrusters 95/65

15 Handstand Pushups

30 Abmat Situps

20210324

Kelly Slater

21 Minute amrap:

You Go/I Go

15/12 Calorie Assault Bike

12 Box Jumpovers 24/20

9 Hang Cleans 135/95

20210323

Light Switch

4 Min. Amrap

15 Power Snatches 95/65

50 Double Unders

15 Bar Facing Burpees

4 Min. Rest

4 Min. Amrap

12 Power Snatches 135/95

20210322

Triple Sec

3 Rounds for Time:

500m Row

25 Wall Balls 20/14

15 C2B Pullups

20210320

Mike Tyson

For Time:

20 Minute Cap:

800m Run

30 Toes 2 Bar

400m Run

20 Shoulder to Overhead 135/95

20210319

Crossfit Open 21.2

For time:

10 Alternating Dumbbell Snatches, 50/35 lbs

15 Burpee Box Jump Overs, 24/20 in

20 Alternating Dumbbell Snatches, 50/35 lbs

15 Burpee Box Jump Overs, 24/20 in

30 Alternating Dumbbell Snatches, 50/35 lbs

20210318

Pegasus

20 Minute Amrap:

You Go/I Go

15/12 Calorie Assault Bike

12 Shuttle Sprints 25'

20210317

In Living Color

14 Minute Amrap:

3 Bar Muscle-ups

6 Shoulder 2 Overhead 205/135

9 Deadlifts 205/135

20210316

California Raisins

2 Rounds For Time:

40/30 Calorie Row

40 Burpees

20210315

Upper Echelon

5 Rounds for Time:

10 Pullups  

10 Front Rack Lunges 95/65

20210313

For Time: 

Lower Level Love

24-20-16-12-8-4

Power Cleans 135/155/175/195/215/235

Synchro Air Squats  

*teams of 2

20210312

Crossfit Open 21.1

For time:

1 Wall Walk

10 Double Unders

3 Wall Walks

30 Double Unders

6 Wall Walks

60 Double Unders

20210311

Red October

20 Minute Amrap:  

30/21 Calorie Row

30 Shoulder to Overhead 45/35

30 Russian Swings 24/16

20210310

After All

20 Minute Amrap:

Teams of 2:

You Go/I Go

15/12 Calorie Assault Bike

12 Overhead Sqauts 95/65

9 C2B Pullups

20210309

Sunny Side Up

20 Minute Amrap:

200m Run

20 Wall Balls 20/14

15 Hang Power Cleans 75/55

10 Bar Facing Burpees

20210308

Space Jam

14 Minute Amrap:

50 Double Unders

10 Strict Handstand Pushups

5 Power Snatches 165/115

20210306

Meltdown

3 sets - Every 6:00

20/14 Calorie Row

10 Shoulder to Overhead 155/105

20 Toes 2 Bar

10 Shoulder to Overhead 155/105

20210305

Payed in Full

By 4 Min. complete:

2 Rounds:

8 Box Jumps 24/20

12 Snatch 95/65

8 Bar Facing Burpees

By 8 Min. complete:

2 Rounds:

202100304

CT Fletcher

10 Minutes

10 Calorie Row

3-6-9-12......

Strict Handstand Pushups

rest 6 Minutes

20210303

Figure 8

16 Minute Amrap:  

8 DB Thrusters 50/35

16 DB Box Step-ups 50/35

24 Abmat Situps

20210302

Powered Up! 

For Time:

50 Double Unders

15 Power Cleans  95/65

50 Double Unders

15 Power Cleans  135/95

50 Double Unders

10 Power Cleans 185/125

20210301

Deion Sanders

8 Rounds For Time:

6 Alt. Pistols  

6 DBl KB/DB Snatch 24/16 - 50/35

3 Bar Muscle-ups

20210227

'Nate

20 Minute Amrap

2 Ring Muscle-ups

4 Handstand Pushups

8 American KB Swings 32/24

20210226

Workout 17.1

For time:

10 dumbbell snatches 50/35

15 burpee box jump-overs 24/20

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

20210225

Bash Brothers

24 Minute Amrap:

You Go/I Go

15/12 Calorie Assault Bike

12 Wall Balls  

9 Toes 2 bar

20210224

Strength:

Hang Squat Snatch + 2 Overhead Squats

For Time:

Isabele

30 Snatches 135/95

20210223

Edward Teach

For Time:

40/30 Calorie Row

21 Thrusters 95/65

30/21 Calorie Row

20210222

Locomotion

10 Rounds for Time:

2 Power Cleans 225/155

3 Strict Handstand Pushups

4 Strict Pullups  

*20 minute cap

20210219

Crossfit Open Brent.Nick

For Time:

80 Wall Balls

60 C2B Pullups

40 Hang Squat Cleans 135/95

20 Devils Presses 50/35

14 Minute Cap

20210218

Strength: 

5 Rounds:

3 Push Press + 2 Push Jerks

WOD:

Annabelle

50-40-30-20-10

Double Unders

25-20-15-10-5

Hand Release Pushups

20210217

Shockwave

For Time:

50/35 Calorie Row

25 Handstand Pushups

25 Overhead Squats 135/95

20210216

Deadpool

3 Rounds for Time:

40 Front Rack KB Lunges 24/16

30 Deadlifts 275/185

20 Synchro Bar-Facing Burpees

*teams of 2

20210215

Share the Love

3 Rounds:

4:00 On/4:00 Off

40/30 Calorie Assault Bike

20 Alt. DB Snatches  50/35

Max. Toes 2 Bar

20210213

Strongman Saturday

Teams of 3:

You Go, They Go, I Go

3 Sandbag Over Bar 200/150/100/50

*4ft. bar  

200' Farmers Carry - 2 kbs - 32/24  

5 Deadlifts 315/225

*the next partner can start when partner before them reaches the deadlift bar

20210212

Open Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots (14 lb. to 9 ft./20 lb. to 10 ft.)

100 double-unders

20210211

Mac and Cheese

20 Minute Amrap:

You Go, I Go

20/14 Calorie Bike

10 Burpee Box Jump Overs 24/20

20210210

Overhead Squat

5-5-5-5-5

*working to heavy 5

Out of Gas

21-15-9

Overhead Squat 95/65

C2B Pullups

20210209

For Time:

5 Rounds:

5 Power Cleans 115/85

5 Front Squats 115/85

5 Shoulder to Overhead 115/85

rest 5:00

20210208

Hangover Cure

For Time;

50 Calorie Row

40 American KB Swings 53/35

30 Hand Releae Pushups

40 Calorie Row

20210206

Strokin'

15 Minute Amrap:

15 C2B Pullups

15 Deadlifts 135/95

15 Bar Facing Burpees

20210205

Crossfit Open 19.3

200 ft. DB Overhead Walking Lunge

50 DB Box Step-ups 50/35 - 24/20

50 Strict HSPU

200 ft. Handstand Walk

*time cap 10 minutes

20210204

8 Rounds Every :75

3 Hang Power Snatches

*start at 50% of snatch

Rest 5 MInutes

8 Rounds Every :75  

3 Hang Power Clean and Jerks

*start at 50% of Clean

20210203

Jack Be Nimble

16 Minute Amrap:

30 Alt. DB Snatches 50/35

15 Burpee Box Jump Overs 24/20

30 Single Arm DB Thrusters 50/35

15 Burpee Box Jump Overs 24/20

20210202

Get Around

8 Rounds for Time: You Go - I Go

500m Row

30/21 Calorie Assault Bike

*30 Minute Cap

*4 rounds per partner

20210201

Double Dose

2 Rounds For Time:  

100 Double Unders

35 Toes 2 Bar

20 Hang Power Cleans 135/95

*rest 5:00 Between

20210130

Rowmaggedon

5K Row  (300/240 cal bike)

*every 3MOM

10 Ring Dips

10 1-arm DB Hang Clean and Jerks 50/35

*start with ring dips and hang clean and jerks first at 0:00

*30 minute cap

20210129

Crossfit Open 12.2

10 minute amrap

30 Snatches 75/45

30 Snatches 135/75

30 Snatches 165/100

Amrap Snatches 210/120

20210128

Old School

For Time:

10-1 of:

SHSPU

Toes 2 Bar

rest 2:00

55 HSPU

55 Toes to Bar

*20 minute cap

20210127

20 Minute EMOM

1. 3 Hang Power Cleans @75% of 1rm PC

2. 12 Bar Facing Burpees

20210126

Bloodline

Teams of 2

24 Minute Amrap:

10 DB Box Step-Overs  50/35

10 DB Shoulder to Overhead 50/35

20 DB Box Step-Overs

20 DB Shoulder to Overhead

20210125

Grizzly

3 Rounds

5:00 on/5:00 off

21/14 Calorie Row

15 Thrusters 95/65

9 Ring Muscle-ups

20210123

Deadlift with pause below knee

5x3 - to a moderate 3

Death Grip

3 Rounds for Time

5 Deadlifts 315/205

20210122

Eyes Wide Shut

10 Rounds for Time:

9 Shoulder to Overhead 115/85

35 Double Unders

*time cap 15 minutes

20210121

10 Minute EMOM:

Snatch Pull + Snatch  

*start at 60% of snatch

rest 5 minutes

10 Minute EMOM:

Clean Pull + Clean  

*start at 60% of Clean

20210120

The Black Hole

50/50-40/40-30/30-20/20-10/10

*women - 35/35 - 28/28 - 21/21 - 14/14 - 7/7

Partner 1 Cal. Row

Partner 2 Cal. Row

Partner 1 Cal. Bike

Partner 2 Cal. Bike

20210119

Amplified

15 Squat Cleans 135/95

30 Pull-ups

12 Squat Cleans 185/125

24 C2B Pull-ups

9   Squat Cleans 225/155

18 Bar Muscle-ups

6 Squat Cleans 245/175

20210118

Allstate

For Time:

30-24-18-12-6

KB Hang Snatch 53/35

Wall Balls 20/14

20210116

Kid Rock

5 Rounds

2:00 On - 2:00 Off

4 Double Devils Presses 50/35

8 DB Burpee Box Stepovers 24/20 - 50/35

12 Cal Sprint

20210115

Crossfit Open 14.4

14 Minute Amrap:

60 Calorie Row

50 T2B

40 Wall Balls 20/14

30 Power Cleans 135/95

20 Ring Muscle-ups

20210114

Push Press

5x5 - Working to Heavy 5

Then,

Lopsided

For Time:

50 Alternating Pistol Squats  

20210113

Black Widow

5 Rounds for Time:

30/21 Calorie Row

20 Box Jumpovers 24/20

10 Unbroken Deadlifts 245/165

20210112

18 Minute Emom:

1.  :20 Assault Bike Sprint  

2.  50 Double Unders

3.  3 Power Snatches 155/105

20210111

Who Do You Thrust?

14 Minute Amrap:

12 Thrusters 95/65

 9 Bar Facing Burpees

 6 Bar Muscle-ups

20210109

Shoulder Roping

For Time:

50 Double Unders

40 Hand Release Pushups

50 Double Unders

30 Ring Dips

20210108

Big Ballin'

40-30-20-10

Wall Balls

20-15-10-5

Toes 2 Bar

*10 minute cap

20210107

10 Minute EMOM:

2 Snatches

*start at 60% of snatch

rest 5 minutes

20210106

Rat Race

Buy In:

50/35 Calorie Assault Bike

Then,

4 Rounds for time:

10 Single Arm DB Thrusters 50/35

10 Burpees over DB

*all ten thrusters each round are done with same hand - switch after round is completed

20210105

Pack Mule

For Time:

50 DB Box Step-ups 24/20 - 50/35

200 Double Unders

50 DB Box Step-ups 24/20 - 50/35

1,000m Row

20210104

Okey-Doke

4 Rounds of 4:00 on 2:00 off

 8 Overhead Squats 95/65

 8 Chest to Bar Pullups

 8 Handstand Pushups