Road WOD

For our athletes who are “on the road” and aren’t able to attend CrossFit 333. These workouts are designed to be performed with minimal equipment using your own body weight.

Warm-up:
3 rounds:
2 minute run
10 push-ups
10 air squats

WOD 1- 200 squats for time
WOD 2- 3 rounds for time: Sprint 200m and 25-push ups
WOD 3- 5 rounds for time: 100 Single Unders (Jump Rope) and 50 squats
WOD 4- 10-9-8-7-6-5-4-3-2-1: Burpees and Sit ups
WOD 5- 100 Push-ups for Time
WOD 6- 5 Rounds for Time: Handstand 30 seconds and 20 squats
WOD 7- 4 Rounds for Time: 10 vertical jumps, 10 push-ups and 10 sit ups
WOD 8- 10 Rounds for Time: 10 burpees and 100meter sprint
WOD 9- 25 reps for time: Handstand 10 seconds jack-knife to vertical jump
WOD 10- Tabata Squats and Push-ups: 20 seconds on 10 seconds rest, 8 rounds each. Count your lowest score.
WOD 11- Sprint 100 meters, Rest 1 minute – Repeat 10 times
WOD 12- AMRAP in 20 minutes: 10 Burpees, 15 Squats, 20 Knees-to-chin (laying down)
WOD 13- “Susan”-5 rounds for time: Run 200m, 10 squats, 10 push-ups
WOD 14- Invisible Fran- 21-15-9 for time: Squats and Push-ups
WOD 15- 6 rounds for time: 10 push-ups, 10 squats, 10 sit ups