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!

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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
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.

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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.  

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Good Enough is NOT Good Enough

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Strength & Fitness
Step Off the Scale

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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…

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


20200227

Strength: 4 Sets of

3 Push Press @ 80%

12 Banded Upright Rows-Micro

WOD:

Head Above Water

For Time

1000m Row

30 KB Shoulder to Overhead, alternate every 5 reps (53/35)

50' HSW


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)

20200211

You Raise Me Up

Teams of Three:

180 Alternating DB Hang C+J

*Partner Bar Hang

180/120 Calorie Row

20200210

Strength: 4 Sets

3 Back Squats @ 80%

-superset with-

15 Goodmornings @ 25% of Back Squat

Flatlined

WOD:

27-21-15-9

Wall Balls (20/14)

Box Jumps

*7 minute time cap

20200207

Strict Pulllups

4 Rounds:

:30 on/:30 off

ME Strict Pullups - Chin over Bar Hold

Diez

10 rounds:

200' Shuttle Run

3 Squat Snatches 135/95


20200206

He-Man

100 Shoulder-to-Overhead 95/65

•Every break, 15/12 cal row


20200204


Front Squat - 4x5@75%

*Banded Hamstring Curl - 4x15

Foundation

For Time:

200' Walking Lunge

40/30 Calorie Assault Bike

200' Walking Lunge

50 Box Step-ups 24/20

20200204

Back in Black

Teams of 2:

15 Minute amrap:

1 Deadlift 315/225

3 Devils Presses 50/35

30 Dubs

*alternate rounds

20200203

Strict Press  - 4x5@75%

* Hammer Curls - 4x12

Intervals for reps:

Edmund Hillary

2:00 - Max Effort Rope Climbs

1:00 - Rest

2:00 - Max Clean and Jerks 135/95

20200201

Power Snatch E2MO2M:

8 Rounds:

Snatch Deadlift + Low Hang Power Snatch + Snatch  

*start at 60% of 1 rep Snatch

Clean Complex E2MO2M:

8 Rounds:

1 Clean Deadlift + Low Hang Power Clean + Clean

*start at 60% of 1 rep Clean  

Back Squat

Build to a Heavy Double with 3 sec. pause in bottom

20200131

Back and Forth

For Time:

50 Cal. Row

30 DB Bench 50/35

50 Pullups

30 Ring Dips

20200130

15 EMOM

Hang Squat Snatch

*start at 40%

20.911

12 min. Amrap

8 OHS 95/65

10 Bar Facing Burpees


20200129

Push Press

4x6@70%

-superset with x 10 KB bent rows

The Black Pearl

7 Min. Amrap

1000m Row

HSPU


20200128

Mamba and Gigi

18 Minute Amrap:

5 Ring Muscle-ups

8 Power Cleans 185/125

24 Box Jumps 30/24

13 Burpees

20200127

Back Squat

4x5@75%

Superset with:

KB RDL x 10 each Leg

*use the hand opposite of the foot that is down to hold kb

For Time:

20200125

Power Snatch

1rm

Power Clean and Jerk

1rm

Good Mornings

4 x 12 @20% of Back Squat

Hip Extensions

4 x 12

20200124

Front Squat

4x6@70

*5 nordic Curls after each set

Top Gun

For Time:

120 Double Unders

30 Box Jumpovers 24/20

20200123

What's Your 20?

4 rounds for Time:

10 Strict Pullups

20 Wall Balls 20/14

10 Push Press 95/65

20 Sumo Deadlift Highpulls 95/65


20200122

Push Jerk

15 minutes to find a heavy Triple

Open 12.1

7 minute Amrap:

Burpees


20200121

Teams of 2

22 Minute amrap:

25' Sprint

25' Handstand Walk

12 Double Russian KB Swings 53/35

20200120

Level Field

For Time:

30/21 Calorie Assault Bike

15 Squat Snatches @70%

25 Bar Muscle-ups

15 Squat Snatches @70%

20200118

Power Snatch

15 minute emom:

1-3. 65%

4-5. 70%

6-7. 75%

8. 80%

9. 85%

10-15. build to heavy single

20200117

AirWolf

4 Rounds for Time:

12 Chest to Bar Pullups

12 Cleans 135/95

*Cleans per Round:

12 - 135/95

9 - 165/115

6 - 195/135

3 - 225/155

20200116

Over the Limit

10 Rounds for Time:

3 Power Snatches 155/105

3 Overhead Squats 155/105


20200115

Bench Press

1RM

The Dukes of Hazzard

10 Minute amrap:

2 Ring Muscle-ups

4 Sumo Deadlift Highpull 115/80

8 Lateral Burpees over the Bar


20200114

Side to Side

Teams of 2

2 Rounds for Time:

100/70 Calorie Row

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

100 Abmat Situps

20200113

Back Squat

4x6@70%

Then,

Lawn Chair

4 Rounds

20200111

Clean and Jerk

20 Minutes

Find a Heavy Double

Snatch Balance

20 Minutes to Heavy Single

DB Box Step-ups

3x20

Nordic Curls

4x5

20200110

Snatch

15 Minute EMOM

Snatch Pull + Low Hang Snatch

Randy

For Time:

75 Power Snatches 75/55

20200109

200

For Time:

100 Double Unders

40 Wall Balls 20/14

30 Handstand Pushups


20200108

KB/DB Shoulder Press - 4x12

*DBs - 6 each arm - one arm stays extended

Strict Pullups - 4x Max

-Banded if need

For Time:

Time Will Pass


20200107

Team Tuesday

Pick Your Poison

-Teams of 2-

7 Min Amrap

4 Rope Climbs

30 Hand Release Pushups  

30 KB Swings 53/35

20200106

Front Squat

4x8@65%

Then,

Half and Half

5 rounds for Time:

20200104

Snatch

20 Minutes

Find a Heavy Snatch Triple

Clean and Jerk

20 Minutes

Find a Heavy Triple

Back Squat

Working to a heavy set of 3

*3 Sec. Pause in Bottom

20200103

Strength:

EMOM 15

One Clean Pull+One LOW Hang Clean

WOD:

Cindy-Loo Who

10:00 AMRAP

20200102

Dumbness

-In Teams of Two-

18:00 AMRAP

24 DB Burpees (50/35)

24 DB Thrusters

24 DB Burpees


20191231

Team Tuesday;

Run and Shoot

-In Teams of Two-

12 Rounds for Time

400' Shuttle Run (8x50')

8 Deadlifts-225/155

20191230

Strength:

5x3 Overhead Squats

Taking five sets to build to a heavy triple

WOD:

8 Seconds

For Time

21-15-9

20191228

Power Snatch

10 Minute EMOM:

5 Bar Facing Burpees + 1 Power Snatch

1-3. 60% of 1 rm power snatch

4-5. 65%

6. 70%

7. 75%

8. 80%

9. 80+

10. 80+

20191227

3 Position Snatch

High Hang, Knee, Floor

1 Rep every :90 for 8 Rounds

*start at 50% of 1rm Snatch

Then,

Stamina

7 Minute Amrap

20191226

After Hours

For Time:

30 Back Squats 135/95

10 Bar Facing Burpees

30 T2B

10 Bar Facing Burpees


20191223

Bench Press

5x3 - Working up to a single heavy set of 3

Then,

Mirror Image

4 Rounds for Time:

20191221

Morris

For Time

50 Wall Ball Shots (20/14 lb)

40/30 calorie Ski

30 Dumbbell Snatches (50/35 lb)

20 Box Jump Overs (24/20 in)

15 Bar Muscle-Ups

20191220

3 Position Clean - High Hang/Hang/Full

1 rep Every :90 for 8 Rounds

*start at 60% of 1RM Clean

Then,

Tubthumping

20191219

Buttercup

14 Minute Amrap:

5 Pullups

5 Box Jumps 24/20

5 Deadlifts 135/95

5 Hand Release Pushups


20191218

Strict Press

4x8 @65%

Then,

For Time:

Smoke'em if ya Got'em

40/30 Calorie Row

20191217

Team Tuesday

On Deck

Teams of 2

40 Rounds for Time:

3 Bar Facing Burpees

2 Handstand Pushups

1 Power Clean 185/125

*partners alternate rounds

*25 Minute Time Cap

20191216

Back Squat

4x8@65%

Then,

Hell on 2 Feet

7 Minute Amrap

20191213

Snatch

15 Minute EMOM

*start at 50% and add weight each minute

Then,

Nightmare on Harvey Street

24-16-8

20191212

Clotheslined

For Time:

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

30 Deadlifts 205/145

20 Strict Pullups


20191211

Push Jerk

5x5 - Working to a Heavy set of 5

Then,

Clean Sweep

10 Minute Amrap:

5 Clean and Jerks @185/125

20191210

Teams of 2:

People of the Wood

20 Minute Amrap:

50 American KB Swings 53/35

50 Goblet Walking Lunges 53/35

20191209

Front Squat

4x10@60%

Then,

Grounded

3 Rounds for Time:

10 Clusters 95/65

15 Toes 2 Bar

20191207

Clean Comple EMOM:

10 Rounds:

*First 4 Minutes - 5 Power Cleans @50% of 1rm Clean

*Next 3 Minutes - 4 Power Cleans @55% of 1rm Clean

*Next 2 Minutes - 3 Power Cleans @ 60% of 1rm Clean

*Last Minute -  Amrap Power Cleans @ 50% of 1 rm Clean

Snatch:

1 Minute Amrap Power Snatch @ 35% of 1rm Snatch

Rest 1 Minute

1 Minute Amrap Power Snatch @ 40% of 1rm Snatch

Rest 1 Minute

1 Minute Amrap Power Snatch @ 45% of 1rm Snatch

Rest 1 Minute

1 Minute Amrap Power Snatch @ 50% of 1 rm Snatch

Romanian Deadlifts

4x8@30% of Back Squat 1rm

Split Squats

4x8 each leg w/DBs

20191206

Hang Clean EMOM

15 Minutes

Start at 50% of 1rm Clean and add weight each minute

Then,

Pet Rock

4 rounds for Time:

20191205

Red Dawn

For Time:

500m Row

30 Toes 2 Bar


20191204

Overhead Squats

4x5 - Working to a heavy set of 5

*not the same weight every time

Then,

Overhaul

For Time:

15 Overhead Squats 95/65

15 Lateral Burpees over the Bar

20191203

Carol of the Bells

22 Minute Amrap

Teams of 2:

100 KB Deadlifts 70/53

400' Farmer's Carry

20191202

Push Press

4x8@65%

Then,

Tace (ta-chay)

21-15-9

20191130

Snatch Pull + Power Snatch + Snatch

15 minutes to heavy complex

Power Clean + Hang Clean + Jerk

15 minutes to heavy complex

Front Squat

Work to a heavy double

*3 sec. pause in the bottom of both

20191127

Back Squat

4x10@60%

Then,

Give Thanks

10 Rounds for Time:


20191126

Couples Therapy

Teams of 2:

For Time:

30 Thrusters 75/55

30 Pullups

24 Thrusters 95/65

30/22 Assault Bike Calories

18 Thrusters 115/80

20191125

Clean + Clean + Push Jerk Complex

15 MInutes to Heavy Complex

Then,

8 Ball

8 Minute Amrap:

20191123

Soft in the Middle

Teams of 2:

5 Minutes to 1rm Snatch

Then,

12 Minute Amrap:

40/30 Calorie Row

20191122

Bench Press

5x5

*working to a heavy 5 - not 5 sets at the same weight

I'm the Dude

3 Rounds for Time:

20191121

For Time:

Death Race

60/42 Calorie Row

100 Double Unders

45 Power Cleans 135/95

20191120

Tempo Front Squat

4x3

*5 sec. down, then up at regular speed

*build to heavy set of 3

Then,

Handball

10 Minute Amrap:


20191119

Teams of 3

Lazer Sharp

Buy In:

120/90 Calorie Assault Bike

Then,

18-15-12-9

20191118

Clean + Clean + Push Jerk Complex

15 MInutes to Heavy Complex

Then,

8 Ball

8 Minute Amrap:

20191116

Power Snatch Complex - 15 Minutes to Heavy Single

Power Snatch + Low Hang Power Snatch (below the knee) + Overhead Squat + Full Snatch

Power Clean Complex

Power Clean + Push Jerk + Split Jerk

Back Squat

4x10 @60%

20191115

Fight Gone Bad

3 rounds, 1 min per station, of:

Wall Ball, 20/14 lbs, 10/9 ft

Sumo Deadlift High-pull, 75/55 lbs

Box Jump, 20 in

20191114

Chipper Jones

For Time:

50/35 Calorie Assault Bike

40 Toes 2 Bar

20191113

10 Minutes of Rope Climb Practice

Then,

Rope Ladder

12 Minute Amrap

1 Rope Climb

30 Double Unders

1 Squat Clean 135/95

* Add 1 Clean per round


20191112

Team Tuesday

DT for 2

Teams of 2

8 Rounds of DB "DT"

500m Row

20191111

Overhead Squats

15 Minutes to a Heavy set of 5

Q-Tip

21-15-9

20191108

Down on the Corner

Buy in:

50/35 Calorie Assault Bike

Then,

2 rounds For Time:

30 Walking Lunges

20191107

Pull Me Along

16 Minute Amrap:

500m Row

30 Alt. DB Snatches 50/35

30 Power Cleans 95/65

20191106

Strict Press

5x5 - Working to a heavy 5 reps

Then,

Enchanted Moment

2 Rounds for Time:

20 Thrusters 95/65


20191105

Team Tuesday

Teams of 3

We Three Kings

20 Minute Amrap

30 Bar Facing Burpees  

40 Deadlifts 185/125

20191104

15 Minutes Pull-up/Toes 2 Bar Work

-Kipping

-Timing

-Efficiency

Then,

Overtime

20191102

Hang Snatch

3 Hang Power Snatches from top of knee Every :30 on the :30 for 8 Rounds

*starting at 60% of Power Snatch Max - Add weight every 2 rounds

Hang Clean

3 Hang Power Cleans from top of knee every :30 on the :30 for 8 rounds

*starting at 60% of Power Clean Max - Add weight every 2 rounds

Hip Extensions

4 x 12

20191101

Open 20.4

For time:

30 box jumps

15 clean and jerks, 65 | 95 lb.

30 box jumps

15 clean and jerks, 85 | 135 lb.

20191031

Rowverhead

For Time:

1000m Row

50 Hand Release Pushups

50 Overhead Squats 75/55

20191030

15 Minutes to a Heavy Hang

Power Clean w/ 2 sec. pause at the knee

The Collaboration

10 Rounds for Time:

3 Hang Power Clean 155/105

5 Box Jumps 30/24


20191029

All the Single Ladies

Teams of 2:

For Time:

15-12-9-6

Synchro Burpees

Dumbbell Thruster 50's/35's

*break thrusters in half (21 each)

20191028

Main Event

20 Minute Amrap:

500m Row

30 Alternating Pistol Squats

10 Squat Snatches 135/95

20191026

Snatch

15 Minutes to a Heavy Complex

3 Hi-Hang Snatches from Power Postion

Clean

15 Minutes to a Heavy Complex

3 Hi-Hang Cleans from Power Position

Front Squat

4x3@80%