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…

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)

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