Thursday, February 23, 2012

News Feed Comments

Vacation Workouts

Take CrossFit with you on vacation!

Here are some easy workouts that don’t require equipment for those of you who don’t want to go on vacation and have to start all over when you come back to CrossFit…

__________________________________________________________________

1 Round
50 Push-ups
75 Sit-ups
100 Squats


 

Mountain Climbers 20-40-60
Jumping Squats 60-40-20


 

100 Burpees


 

Jump Rope 250-200-150-100-50
Sit-ups 50-40-30-20-10


 

3 Rounds
50 Jumping Jacks
25 Push-ups
Lunge 25 (steps)


 

5 Rounds
10 Burpees
20 Squats
30 Sit-ups

Walking lunge 400m

150 burpees

4 rounds of:
Run 400m
50 squats
50 flutterkicks
50 situps
Run 400m
100 flutterkicks
100 situps
Run 400m
(Source: NSC)

abs-FlutterKicks(Flutterkicks)

4 rounds of:
50 pushups
50 situps
50 flutterkicks
(Source: NSC)

As many rounds as possible in 12 minutes of:
10 pushups
15 situps
20m walking lunge
(Source: Crossfit Alpha)

21-15-9 reps of:
lunges (Each leg = 1)
situps
burpees
(Source: Crossfit Alpha)

5 rounds of:
50 mountain climbers (Right & Left leg = 1)
25 situps
(Source: Crossfit Alpha)

5 rounds of:
100 jumping jacks
100 mountain climbers
(Source: Crossfit Alpha)

The Prison Workout
burpees: 20-19-18… 3-2-1
walk 25m after each set
(Source: Ken Andes)

 

4 rounds of:
50 walking lunges
50 squats
Run 400m
(Source: Shane Skowron)

Run 5k ,
but every 2:00 do 20 pushups and 20 squats.
(Source: Shane Skowron)

3 rounds of:
50 pushups
50 situps
50 squats

4 rounds of:
25 lunges
50 squats

2 rounds:
Max pushups 2:00
Max situps 2:00
Max flutterkicks 2:00
Max squats 2:00
(Source: STC)

50 jumping jacks
50 pushups
50 situps
50 mountain climbers (50 each leg)
50 squats
50 jumping jacks
(Source: Crossfit Alpha)

Run 400m
Burpee Broad Jump 25m
Walking Lunges 25m
Burpee Broad Jump 25m
Bear Crawl 25m
Burpee Broad Jump 25m
Walking Lunges 25m
Burpee Broad Jump 25m
Bear Crawl 25m
Run 400m
(Source: Nick Hoel/Olympic CF)

100 situps
100 flutterkicks (each leg = 1)
100 pushups

 

Deck of Cards (Core Variation)
Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued.
Flip each card and perform the movement and the number of reps specified.
Cycle whole deck.
Hearts- burpees
Diamonds – mountain climbers
Spades- squats
Clubs- situps
Jokers- Run 400m
(Source: NSC)

50 burpees
100 pushups
150 situps

5 rounds of:
10 burpees
20 box/bench jumps
30 pushups
40 squats
50 lunges
(Source: NSC)