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…

20200810

Strict Press

4x2 75/80/85/90

-ss-

4x25 Medball Situp

Bangerang

3 Rounds for Time:

21/15 Calorie Row

20200808

Power Ranger

For Time:

Power Clean Ladder

5@155/105

4@185/125

3@205/135

20200807

Skilled

12-9-6

Bar Muscle-ups

Overhead Squats 185/125

*400m run after each set of OHS

20200806

Ironman

Amrap 20

40 Double Unders

20 Box Jumps 24/20

10 Toes 2 Bar

5 Thrusters 135/95

20200805

Push Press

4x2 75/80/85/90

Band Tricep Pressdowns x 15

30 for 30

For Time:

30 Handstand Pushups

20200804

Devil to Pay

20 Rounds for Time:

2 Strict Pullups

4 Single Arm Devil's Press 50/35

6 Box Stepovers 24/20-50/35

20200803

Back Squat

4x2 75/80/85/90

Weighted Hip Thrusts x 15

Cold Row

For Time:

50/35 Calorie Row

20200801

Quadruple Bogey

4 Rounds For Time:

50 Double Unders

15 C2B Pullups

500m Row

20200731

Strict Press

4x3 70/75/80/85

Overhead Tricep Extension x 15

Hard Boiled

21-15-9

20200723

80 Miler?

For Time:

800m Run

40 T2B

40 American KB Swings 53/35

800m Run

20200730

80 Miler?

For Time:

800m Run

40 T2B

40 American KB Swings 53/35

800m Run

20200729

Front Squat

4x3 70/75/80/85

Face Pulls x 20

Bouncy Ball

4 Rounds for Time:

20200728

Tarzan

Every 8:00 for 3 Rounds

1 Rope Climb

20 DB Shoulder to Overhead Right Arm 50/35

15 Pullups

20200727

Wave Rider

5 rounds

400m Run

5 Hang Squat Snatches

115/85 - 135/95 - 155/105 - 175/115 - 185/125

20200725

Monkey See, Monkey Do

Teams of 2

Buy In:

60 T2B

then,

3 Rounds

12 Power Snatches 155/105

20200724

Strength: Back Squat

4x3 70/75/80/85

-ss-

15 Banded Hamstring Curls

Lt. Dan

WOD:

5 Rounds

20200722

WOD:

Deeeeeeee Teeeeeeee

Five Rounds for Time

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead

400m Run

(185/125)

20200721

WOD:

Solid Oak

For Time

20 Front Squats (135/95)

2:00 Plank

15 Front Squats

20200720

Strength: Push Press

4x3 70/75/80/85

-ss-

4x12 Turkish Situps

20200718

WOD:

"Bradyn"

5 Rounds for Time

99 Double Unders

7 Burpees

21 Thrusters (65/45)

One Mile Run Cashout

20200717

Oly

Every :90 for 8 Rounds

1 Power Snatch

Inverted

For Time:

10 Power Snatches 135/95

10 Strict HSPU

20200716

Doctor's Orders

For Time:

400m Run

30 Medball Squats  20/14

800m Run

60 Medball Situps

800m Run

30 Medball Squats 20/14

400m Run

20200715

Strict Press

4x4 65/70/75/80

-ss-

4x10 DB Skull Crushers

Chuck Norris

12 Minute Amrap:

20200714

Full Pull

Teams of 2:

For Time:

20 Hang Power Cleans 155/105

500m Row  

30 Hang Power Cleans 135/95

1000m Row

20200713

Front Squat

4x4 65/70/75/80

-ss-

4x4 Strict Chinup with :03 Hold Over Bar

Child's Play

4 Rounds for max reps:  

1 minute burpees

1 minute Box Jumpovers 30/24

1 minute rest

20200711

WOD: Death by Thrusters (115/80)

20200710

Strength: Push Press

4x4 65/70/75/80

-ss-

L-sit x :30

WOD:

Afterburners

Amrap 10

202007009

WOD:

el toro

For Time

50-40-30-20-10

KB Hang Snatches 53/35

Overhead Walking Lunge 53/35

20200708

Strength: Back Squat

4x4 - 65/70/75/80

-ss-

Banded Good Mornings x 20

WOD:

Driven

20200707

WOD:

Trenta

For Time

Teams of Two

30 Rounds

3 Strict Pullups

6 Hand Release Pushups

9 Box Jumpovers 24/20

20200706

Oly

Every :90 for 8 Rounds:

1 Power Clean + Push Jerk

Wod:

Hansel and Gretel

15-10-5

Squat Cleans 135/95 - 165/115 - 185/125

20200704

WOD:

Armed Forces

7 Rounds for Time

Team of Two

400' Sandbag Carry

20 Clean and Jerks (115/80)

20 Bar Facing Burpees

20200703

Front Squat

4x6 - 60/65/70/75

-ss-

Face Pulls x 15

20200701

WOD: "Kelly"

5 Rounds for Time

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

*40 minute cap

20200630

WOD:

Mortar Rounds

Team Tuesday

100 T2B

100 Deadlifts 275/185

*Teams can partition reps as they choose and switch between exercises as they choose until reps are completed

*Teammates must complete at least 5 reps before switching

20200629

Strict Press

4x6 - 60/65/70/75

-ss-

Banded Tricep Pressdowns x 15

WOD:

Strict Definition

14 Minute Amrap

200m Run

20200627

Consistency

5 Rounds for Time:

20 Russian KB Swings 70/53

10 Hand Release Pushups

20 Box Jumps 24/20

10 Hand Release Pushups

20200626

Strength: 15:00 to Build to a Heavy

Power Clean+Front Squat+Hang Clean+Split Jerk

WOD:

Peter Parker

AMRAP 12

5 Ring Muscle Ups

10 Squat Cleans (135/95)

50' Handstand Walk

20200625

WOD:

Tree Trunks

For Time

50-40-30-20-10 Lunge

200m Run

50-40-30-20-10 Air Squats

200m Run


20200624

Strength: Push Press

4x6 - 60/65/70/75

-ss-

4x:30 Weighted Plank 45/25

WOD: For Time

90-60-30

20200623

WOD:

Tag Team

For Time

Teams of Two

60 Snatches (165/110)

Partners Alternate Every

1 Ascent

20200622

Back Squat

4x6 @ 60/65/70/75

-ss-

12 Hip Thrusts 45/25

Duke

Amrap 10

2-4-6-8-10.......

20200619

Strength: 4 Sets of

8 Strict Press- 55/60/65/70

Circus Act

WOD: 4RFT

200m Run

12 DB/KB Hang Snatch (53/35/50/35)

3 Bar Muscle Up

20200618

Tanked

WOD: 00:00-15:00

3RFT

10 DB Burpees (50/35)

15 Ring Dips

20 Sumo Deadlift High Pull (75/55)

15:00-20:00

Max Assault Bike Calories


20200617

Technicality

WOD: Amrap 20

28 KB Overhead Lunge (53/35)

14 Box Jumps (30/24)

7 Squat Snatches (155/105)

20200616

Calidum Oxygeni

WOD: For Time

400m Run

40 HSPU

400m Run

60 V-Ups

20200615

Front Squat

4x8 - 55/60/65/70

Mind Eraser

For Time:

60/42 Calorie Row

20200613

A & B Conversation

A: 00:00-10:00

3 Rounds

8 C2B Pullups

10 Pistols

12 Bar Facing Burpees

20200612

EMOM 10

2 Squat Cleans 135/95

*start at 50%

Wod: Belinda

15-10-5

20200611

Cardi-O-M-G!!

Amrap 20

200m Run

20 Box Jumps (24/20)

20/14 Cal Row


20200610

Strength: Four Sets of

Push Press

8@55/60/65/70

Clowning Around

WOD:

Four Rounds for Time

20200609

Pay it Forward

20 MIn. Amrap

Buy In:

60/45 calorie Assault Bike

Then,

10 Power Cleans 185/125

20 Burpee Pullups

30 Medball Situps 20/14

20200608

Back Squat:

4x8@55/60/65/70

Oreo

For Time:

50 Atl. DB Snatches 50/35

800m Run

50 DB Thrusters 50/35

*use 1 db for snatches and thrusters

20200606

Justice for George

WOD: Teams of Two

612m Row Simultaneously

25 Squat Cleans Each 155/105

612m Row

25 Burpees Each

20200605

Strength: Every Minute for 10:00

2 Power Snatches-Building

WOD:

Flamethrower

Amrap 9

3 Hang Power Snatches (115/80)

20200604

Rear View

5 Rounds for Time:

400m Run

24 Air Squats

12 Deadlifts 185/125


20200603

Push Press

5x5

Start at 55-60%

Then,

Up, Up, and Away

30-20-10 - DB Box Stepups 50/35

20200602

Seesaw

20 Minute Amrap

21/15 Calorie Row

15 Burpees

12 Strict Pullups

9 Handstand Pushups

20200529

Ball Hog

For Time

40-30-20-10 Wall Balls 20/14

20-15-10-5 Toes to Bar

12:00 Cap

20200528

Banana Split

8 Rounds for Time:

200m Run

6 DB Hang Split Snatches

6 DB Overhead Lunge

*Alternate hands EACH full round

(50/35)


20200527

Accessories: EMOM 16

1) 10 Supermans

2) 12 Box Stepups

3) 15 Banded Goodmornings

4) 9/6-12/9-15/12-18/15 Calories

20200526

10 min. emom

3 Power Snatches

10 min. emom

3 Power Clean and Jerks

*This is a total "you" day - start at 55-60% and go up or stay the same over the 10 minutes

20200525

"Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

20200523

Giddy Up

WOD: For Time

.5 Mile Bike

60 KB Suitcase Deadlift (70/53)

.5 Mile Bike

20200522

Ham and Eggs

WOD:  

3 Rounds:

AMRAP 5

40 Box Stepup Buy In

Then

8 Power Snatch (95/65)

16 Overhead Alternating Lunge

*rest 3 minutes

20200521

WOD: Team Triple Three

3000m Row

300 Double Unders

3 Mile Run


20200520

Power Outage

WOD: AMRAP 24

6 Wall Balls (20/14)

3 Deadlift (155/105)

6 Bar Facing Burpees

3 HSPU

20200519

Air Jordan

WOD: Every 5:00 for 30:00 (6 Rounds)

20 DB Snatch (50/35)

3 Unbroken Hang Power Cleans (185/125)

20200518

We're Back

For Time: 

5-10-15-20-25

Toes to Bar

Shoulder to Overhead 95/135

Assault Bike Calories

10/7-20/14-30/21-40/28-50/35

20200319

15 Minutes

Heavy Triple Deadlift

WOD:

Natural Born Killaz

(3) 3:00 AMRAPS

3 Deadlifts (315/225)

21/18 Calorie Row

Rest 3:00 Between Each Round

At Home:

20:00 AMRAP

1:00 Plank

10 Burpees

20 KB-DB-MB-Backpack Sumo Deadlift High Pull


20200318


Strength: 4 Sets of

1 Front Squat @90%

-ss-

10 Banded Hamstring Curls-Thicker Band

WOD:

Super Soaker

3 Rounds for Time

20 Single Leg Squats Alternating

40 Abmat Situps

60 Double Unders

At Home Version:

3 Rounds for Time

20 Single Leg Squats/To a Chair

40 Situps

20 Jumping Lunges

40 Russian Twists

20200317

For Time:

30 Too Many!

30 Box Jumps (24/20)

30 Pullups

30 American KBS (53/35)

30 Lunges

30 Knees to Elbow

30 Push Presses (45/35)

30 Wall Balls (20/14)

At Home Version:

For Time:

30 Jumping Squats

30 Plyo-Pushups/Hand Release Pushups

30 V-Ups

30 Lateral Lunges/Cossack Squats

30 Shoulder Taps

30 Mountain Climbers

30 Reverse Up-Downs/Sit Down+Stand Ups

20200316

Strength: 4 Sets of

1 Push Jerk @90%

-ss-

10 Banded Upright Row-Thicker

WOD:

Bulletproof

10 Rounds

2 Hang Power Cleans (205/145)

4 Strict HSPU

20200314

Snatch:

Every :90 for 8 Rounds

Power Snatch + Hang Snatch + Snatch

*complete all rounds between 70-80% of 1rm Snatch

Clean and Jerk:

Every :90 for 8 Rounds

Power Clean + Clean + Push Jerk

*complete all rounds between 70-80% of 1rm Clean and Jerk

Step Back Lunges:

5 x 10 - each leg - @30% of Back Squat Max

*back rack loaded - stepping off of a 25# plate

20200313

WOD:

Pacman

5 Rounds for Time

40 Double Unders

12 Toes to Bar

9 Box Jumps (30/24)

6 Squat Snatches (135/95)


20200312

Deadleg

Teams of Two

Alternating EMOM until Complete

200 Wall Balls (20/14)

*Top of the Minute 5 Synchro Burpees

*Max Wall Ball in Remainder

*Partners switch rounds

*20:00 Cap


20200311


Strength: 4 Sets of

1 Strict Press @90%

-ss-

15 Face Pulls

WOD:

Upside Down and Inside Out

3 Rounds

20200310

WOD:

Well Done

Teams of Three

12 Rope Climbs

45 Power Cleans (135/95)

60 Assault Bike Calories

9 Rope Climbs

20200309

Strength: 4 Sets of

1 Back Squats @90%

-ss-

10 Defecit Step Back Lunges @45/35

WOD:

Weight Room

12 Amrap

8 Strict Pull Ups

16 Burpees

32 Air Squats

20200307

Snatch:

10 Minute EMOM:

25 Double Unders  

1 Power Snatch

*start @50% of 1 rep power snatch and add weight each set

**DO NOT FAIL**

Clean:

10 Minute EMOM:

5 Bar Facing Burpees

2 Power Cleans @75% of Power Clean

Step Back Lunges:

5 x 10 - each leg - @25% of Back Squat Max

*back rack loaded - stepping off of a 25# plate

20200306

Strength: EMOM 15

High Hang Squat Clean, Starting at 50% and Build

WOD:

Snatch and Grab

10:00 AMRAP

20 DB Snatch Alternating (50/35)

200' Shuttle Run

20 Box Jumps 24/20


20200305

WOD:

Woodchuck

For Time

150' KB OH Walking Lunge (53/35)

25 Hand Release Pushups

50 Russian KB Swings (53/35)

150 Double Unders

50 Russian KB Swings

25 Hand Release Pushups

150' KB OH Lunge


20200304


Strength: 4 Sets of

2 Front Squats @85%

-superset-

5 Strict Pullups

WOD:

Hangman

For Time

30/21 Cal Assault Bike

Then

20200303

Teams of Two

Jack Nicholson

For Time

20-18-16-14-12-10-8-6-4-2

Deadlifts (225/155)

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

Synchro Toes to Bar

20200302

Strength: 4 Sets of

2 Push Jerks @85%

-superset-

10 DB Skullcrushers

WOD:

Lou Ferrigno

10:00 AMRAP

7 DB Bench Press (50/35)

14 Wall Balls (20/14)

21 Calorie Row

20200229

Snatch:

8 Minute EMOM:

Minute 1 - 5 Power Snatches @50% of 1rm snatch

Minute 2 - 6 Power Snatches

Minute 3 - 7 Power snatches

*continue adding 1 power snatch every minute

Clean:

8 Minute EMOM:

Minute 1 - 5 Power Cleans @50%  of 1 rm Clean

Minute 2 - 6 Power Cleans

Minute 3 - 7 Power Cleans

Minute 4 - 8 Power Cleans  

*continue adding 1 rep

4 rounds of Superset:

8 Good Mornings @25% of BS

8 Strict T2B

20200228

Strength: 4 Sets of

3 Box Jumps for Height

2 Back Squats @ 85%

WOD:

Roadhouse

7:00 Amrap

3 Hang Power Cleans (205/155)

5 BMU

7 Bar Facing Burpees


20200226


CrossFit Games Open 18.2 - Rx'd

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell Squat, 50/35 lbs

Bar Facing Burpee

CrossFit Games Open 18.2A - Rx'd

Clean : 1 rep max

20200225

Team "Tommy V"

For Time

63-45-27

Thrusters (115/80)

15-12-9

Rope Climbs

•Teams of Three

20200224

Strength: Emom-15

High Hang Squat Snatch, Starting at 50% and Build

WOD:

Elizabethan

For Time

21-15-9

Power Snatch-95/65

Ring Dips

20200222

Snatch

1 Power Snatch Every :30 for 10 MInutes

*start @50% of 1rm Power Snatch and aim to add weight each lift

Clean

2 Hang Power Cleans EMOM for 10 MInutes

* start @50% of Power Clean Max

Single Leg RDL

3 x 12 - each leg

GHD Situps

3 x 15

20200221

Skill: Handstand Walking Practice

Gym-Nasty

WOD:

For Time (12:00 Cap)

30 Pistols

25 Handstand Pushups

30 Toes to Bar

15 Strict Handstand Pushups


20200220

WOD:

Grindhouse

Teams of Two For Max Reps

5:00 Max Calorie AB

5:00 Max Power Snatch 115/80

5:00 Max Calorie AB

5:00 Max Overhead Squat 115/80

*50' run up/back and tag


20200219


Strength: 4 Sets of

3 Front Squats @ 80%

20 Hip Circle Step Ups @ Stall Block (ATP)

WOD:

Fran

21-15-9

Thrusters 95/65

Pullups

20200218

The Whole Lot

WOD:

5 Rounds

15 Wall Balls (20/14)

12 Burpee Box Jumpovers (24/20)

9 Power Cleans (135/95)

20200217

Strength: 4 Sets of

3 Strict Press @ 80%

-superset-

15 Overhead Tricep Extensions from Rig-Micro

Rodeo

4 Rounds For Time

250m Row

18 KB Single Arm Snatch (53/35)

12 Hand Release Pushups

20200215

Snatch

1 Squat Snatch @80% of 1rm Every :30 for 10 Minutes

Clean

1 Power Clean Every :30 for 10 Minutes

*start @50% of 1rm and aim to add weight each lift

Press Complex

5 x 3 Push Press + 2 Push Jerks

20200214

Be Mine

8 Rounds:

10 C2B

2 Complexes of: 1 Hang Sq Clean+ 1 Sq Clean+ 1 FS

135/95

155/105

185/125

205/135

225/155

245/165

275/185

315/205

*14 minute time cap


20200213

30 Rock

For Time:

30 Power Snatches (95/65)

100 Dubs

30 Burpee Box Jump Overs

100 Dubs

30 Thrusters (95/65)


20200212


Strength: 4 Sets

3 Push Jerks @ 80%

-superset-

15 Tricep Pulldowns-Micro

Cored

WOD:

10:00 Time Cap

5-10-15-20

HSPU

30 AbMat Situps after each round (120)