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…

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

20210102

Lordy, Lordy

For Time:

40 Burpee Box Jumpovers 24/20

40 Power Cleans 115/80

40 Box Step-ups 24/20

40 Shoulder to Overhead 115/80

16 Minute Time Cap

20201231

Shatterproof

5 Rounds for Time:

50 Double Unders

25 Hand Release Pushups

10 Hang Power Snatches 135/95

20201230

Cannonball Run

10 Rounds for Time:

12 Alt. DB Snatches 50/35

15 Wall Balls 20/14

*20 Minute Cap

20201229

Rhino

8 Minute Amrap:

6 Squat Cleans 185/125

9 Bar Facing Burpees

rest 5:00

20201228

Copycat

For Time:

60/42 Calorie Row

50 Medball Situps

40 Toes 2 Bar

20201223

12 Days of Christmas:

1. Ring Muscle-up/Bar Muscle-up/Rope Climb

2. Clean and Jerk 185/125

3. Box Jumpover 24/20

4. Turkish Get-ups 53/35

5. Burpees

20201222

Strength:

5x12 - DB Bench Press

1-2 Rope Climbs

Then,

Head Rush

20201221

Bar Brawlin'

10 Rounds for Time:

4 Power Cleans 135/95

5 Shoulder to Overhead 135/95

6 Front Rack Lunges 135/95

20201219

Open 18.1

Amrap 20

8 Toes 2 Bar

10 DB Hang Clean and Jerks 50/35

14/12 Calorie Row

20201218

Oh Tibia, Oh Tibia

For Time:

10 Box Jumpovers 30/20

30 Deadlifts 225/155

20 Box Jumpovers 30/20

20 Deadlifts 275/185

20201217

Heavy Ballin'

16 Minute Amrap:

15 Wall Balls 20/14

9 Bar Facing Burpees

3 Hang Power Cleans 205/135

20201216

Simone Biles

15 Rounds for Time:

3 Strict Pullups

3 Strict HSPU

10 Abmat Situps

20201215

Rain Fire

For Time:

40/30 Calorie Row  

30 Overhead Squats 95/65

40/30 Calorie Row

20201214

Push Press - 15 Minutes

5x5 - Working to Heavy 5

For Time:

Luke Skywalker

100 Double Unders

50 Alt. DB Snatchs 50/35

100 Double Unders

20201212

Open 16.5

21-18-15-12-9-6-3

Thrusters 95/65

Bar Facing Burpees

20201211

Voodoo

With a Running Clock to 18 Minutes:

0:00-10:00

Amrap:  

2 Ring Muscle-ups

4 Deadlifts 275/185

6 Box Jumps 30/24  

20201210

Pollo Frito

3 Rounds for Time:

30/21 Calorie Row

100 Double Unders

50' Handstand Walk

*rest 3 minutes between

20201209

M-80!

4 Rounds for Time:

20 Single Arm DB Hang Clean and Jerk 50/35

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

20201208

Haulin' Gas

For Time:

8-6-4-2-1

Cleans @185/125-205/135-225/155-245/175-265/185

*250m Row in between each set - 4 total

20201207

Rubiks Cube

16 Minute Amrap:

5 Overhead Squat 165/115

10 Bar Facing Burpees

15 C2B Pullups

20201205

For Time:

Karen  

150 Wall Balls

20201204

15 Minutes to a Heavy:

Clean + Hang Clean

Then,

Lethal Bleeding

For Time:

40/30 Calorie Assault Bike

20201203

Shoulder Roping

For Time:

50 Double Unders

40 Hand Release Pushups

50 Double Unders

30 Ring Dips

20201202

Stairway to Heaven

20 Mintute Amrap:  

30 Box Step-ups 24/20

20 Deadlifts 155/105

10 Strict Pullups

20201201

10 Minutes to Find a Heavy:

1 Strict Press + 2 Push Press + 3 Push Jerk

Then,

30 Rounder

8 Minute Amrap:

10 DB Shoulder to Overhead Right Arm

20201130

Oscar the Grouch

For Time:

1000m Row  

50 Toes 2 Bar

25 Squat Snatches 95/65

20201128

Rampant

40-30-20-10

DB Hang Snatch

80-60-40-20

Double Unders

*Alternate arms every 5 reps on snatch

20201127

Burn Off Your Turkey

For Time:

30 Handstand Pushups

30 Snatches 95/65

30 Box Jumps 24/20

30 Burpees over Bar

30 Chest to Bar Pullups

30 Thrusters 95/65

30 Cleans 95/65

20201125

Devil Without a Cause

4 Rounds for Time:

20 Alt. Devils Presses 50/35  

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

20 Toes 2 Bar

20201124

Tom Platz

Every 3:00 for 3 Rounds:

Back Squat x 3 @75%

3 Weighted Vertical Jumps + 1 Vertical Jump

-directly into-

Every 3:00 for 2 Rounds:

Back Squat x 2@80%

3 Weighted Vertical Jumps + 1 Vertical Jump

20201123

Barbed Wire

2 Rounds For Time:

20 Hang Power Cleans 115/80

30 Shoulder to Overhead 115/80

40 Calorie Row

20201121

Kelly Brown

5 rounds for time of:

440m Row

10 Box Jumps, 30/24 in

10 Deadlifts, 275/185 lbs

10 Wall Balls, 30/20 lbs, 10/9 ft

20201120

Cold War

Every 4:00 for 5 Rounds:

50 Double Unders

5 Hang Power Snatches

1 Minute Plank

*start at 50% of Power Snatch and add weight

each round

20201119

Rising Tide

3 Rounds For Time:

12 Pullups

9 Thrusters 115/80

rest 3 Minutes

3 Rounds For Time:

20201118

Boss Sauce

Every 4:00 for 5 Rounds:

5 Hang Power Cleans + Push Jerks

*start at 50% of Power Clean

*add weight each round

10 Box Jumps 30/24

15 V-ups

20201117

75th Parallel

For Time:

25-20-15-10-5

Calorie Row

Burpee Over Rower

20201116

Spread Eagle

Teams of 2: You Go, I Go

20 Rounds for Time:

4 Hang Power Snatches 95/65

6 Overhead Squats  95/65

20201114

Welterisms

Amrap 24

1 Rope Climb

9 Ring Dips

9 Pullups

6 Handstand Pushups

*teams of 2 - you go, I go

20201113

Jason and Freddy

5 Rounds for Time:

10 Calorie Row

20 Double Unders

1 Power Snatch 165/115

20201112

Cupid Shuffle

10 rounds for Time:

5 DB Shoulder to Overhead - each arm 50/35

6 Alternating Pistol Squats

7 Box Jumps 24/20

*25 minute cap

20201111

Happy Veterans Day!

Today at C1 Athletics we will be honoring Special Warfare Operator 1st Class William Blake Marston, 31, of Concord. He died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.

Marston

AMRAP in 20 minutes

1 Deadlift (405/285 lb)

10 Toes-to-Bar

15 Bar Facing Burpees

20201110

Starsky and Hutch

Amrap 20:

Teams of 2:

You go, I go:

20 DB Hang Snatches 50/35

50' Overhead Walking Lunge 50/35

20 Hand Release Pushups

20201109

Front Wheel Drive

For Time:

21-15-9

Front Squats 185/125

12-9-6

Bar Muscle-ups

20201107

Fresh Prince

Teams of 2:

24-20-16-12-8-4

Handstand Pushups

Wall Balls - each

*every 5 minutes partner 400m run

20201106

All 4 One

Every 4 Minutes for 4 Rounds:

15 Bar Facing Burpees

2 Rope Climbs

6 Power Cleans 185/125

*4 minutes rest in between

20201105

20 minutes

Bar gymnastics

Peregrine

For Time:

30/21 Calorie Assault Bike

20201104

4 Rounds every 3:00

1 Hang Power Snatch w/ 2 sec. pause at knee @75-80% -- or add weight from last time

3 Depth Jumps off box broad jump  

4 Rounds every 3:00

3 Back Squats w/ 2 sec. pause in bottom of squat @75-80% -- or add weight from last time

30 Banded Good Mornings

20201103

20 Minute to build to a Heavy

1 rep Pause Split Jerk

Bon Appetit

21-15-9

Toes 2 Bar

20201102

Double Trouble

3 Rounds for Time:

Teams of 2:

80 Double Unders

60 DB Power Cleans 50/35

20201031

Happy Halloween!

The Magic Pumpkin

Teams of 2:

4 Rounds for Time:

30 Pumpkin Tosses 20/14 (medball situps with throw)

30 Deadlifts 225/155 (partner must hold medball in bear hug)

30 Pumpkin Jumps (medball facing burpees)

100' Pumpkin Carries (lunges with medball on shoulder)

20201030

Bloodthirsty

Amrap 20:

10 Hang Power Cleans 95/65

8 Thrusters 95/65

6 Front Squats 95/65

*Every time the bar hits the floor - Row 500m

20201029

Pump Up the Jam

For Time:

Teams of 3:

120/90 Calorie Assualt Bike

120 Hand Relase Pushups

120 Power Snatches 75/55

20201028

4 Rounds every 3:00

3 Hang Power Clean w/ 2 sec. pause at knee 70-75% -- or add weight from last week

3 rebounding vertical jumps

4 Rounds every 4:00

20201027

Morgan Freeman

Amrap 8:

100' Handstand Walk

40/30 Calorie Row

40 Alt. DB Snatches 50/35

rest 2 minutes

Amrap 8: