En voyage, pas de matériel… Pas d’excuses!

Beaucoup d’entre vous seront en vacances dans quelques jours et avouez qu’il serait dommage de prendre cette période de l’année comme excuse pour ruiner vos nombreux gains accumulés tout au long de l’année. Vous n’avez pas de salle de sport à proximité, pas de box, pas de matériel…. Ce nest pas un problème. Vous pouvez toujours vous entraînez grâce à des WOD’s spécialement conçus pour les “cross-voyageurs”. Cette liste n’est pas exhaustive et si vous avez des WOD’s à proposer à la communauté, n’hésitez pas à les partager…

L’équipe de Reebok CrossFit Brussels

Echauffement

  • 2 min Jump Rope or Jog
  • 15-second Samson Stretch
  • 15-second Waiter’s Bow
  • 10 Arm Circles Forward & Backward
  • 10 Leg Swings Each Leg

Ensuite

3 Rounds de

  • 10 Squats
  • 10 Sit-ups
  • 10 Pushups

Choisissez un WOD à faire…

1.
Sprint 100 meters
Rest 1 minute
Repeat 10 times

2.
100 Single Unders (Jump Rope)
50 Squats
5 rounds for time

3. AMRAP in 20 minutes:
-10 Burpees
-15 Squats
-20 Knees-to-chin (laying down)

4. 10 Rounds of:
-10 Broad Jump Burpees
-10 Jumping Lunges

5. 10 rounds of
– 10 burpees
– 10 situps

6. 5 Rounds
-15m Bear Crawl
-20 Push-ups
-15m Crab Walk
-20 Jump Squats
-15m Broad Jump Burpees
-20 Mountain Climbers

7. 3 rounds for time
-Run 1/2 mile
-50 squats

8. 10 Rounds for time
-10 push-ups
-10 sit ups
-10 squats

9. 200 squats for time

10. “Susan”
5 rounds for time
– Run 200m
– 10 squats
– 10 push-ups

11. 3 rounds for time
– Sprint 200m
– 25-push ups

12. Tabata Squats and Push-ups:
20 seconds on 10 seconds rest, 8 rounds each.
Count your lowest score.

13. 20 rounds for time
– 5 push-ups
– 5 squats
– 5 sit ups

14. Invisible Fran:
21-15-9 for time
-Squats
-Push-ups

15. 6 rounds for time
– 10 push-ups
– 10 squats
– 10 sit ups

16. 5 rounds for time
– 100 Single unders Jump Rope
– 50 Squats

17. “Annie”
Double-Unders (Jump Rope)
Sit-ups
50-40-30-20-10 Rep Rounds for Time

18. 5 Rounds for Time
– 3 vertical jumps
– 3 squats
– 3 long jumps

19.  100 Squats for Time

20. 10 Rounds for Time
– 10 Push-ups
– 10 Squats
– 10 Situps

21. 10-9-8-7-6-5-4-3-2-1
– Burpees
– Sit ups.

22. 5 Rounds for Time
– Run 400 meters (1:30-2:30 mins)
– 30 Squats

23. 250 jumping jacks For Time

24. 5 Rounds – Count Squats
– Run 1 minute
– Squat for 1 minute

25. Run 1 mile and do 10 push-ups every 1 minute.

26. Handstand practice, 25 tries at free handstands, then a 1 mile run

27. 10 Rounds for Time
– 10 push-ups
– 10 squats

28. For Time
– 100 jumping jacks
– 75 squats
– 50 push ups
– 25 burpees

29. 100 Push-ups for Time

30. 5 Rounds for Time
– 10 vertical jumps
– run 400m

31. 10 Rounds for Time
– 10 Push-ups
– 100m Sprint

32. 5 Rounds for Time
– Handstand 30 seconds
– 20 squats

33. 4 Rounds for Time
– 10 vertical jumps
– 10 push-ups
– 10 sit ups

34.
– 2 minute max push ups
– 1 minute break
– 2 minutes max sit ups
– 1 minute break
– 2 minute max squats

35. 5 Rounds For Time
– 20 Lunge steps
– 20 squats
– 10 pushups

36. 100 Burpees for Time

37. 7 Rounds for Time
– 7 Squats
– 7 Burpees

38. 10 Rounds for Time
– Sprint 100m
– Walk 100m

39. 3 Rounds for Time
– 50 sit-ups
– 400m run walk

40. 10 Rounds for Time
– 10 walking lunges
– 10 push-ups

41. 10 Rounds for Time
– 10 burpees
– 100meter sprint

42. 4 Rounds for Time
– Run 400m
– 50 squats

43. Run 1 mile and do 10 push-ups every 1 minute.

44. 5 Rounds for Time
– Ten vertical jumps jump as high as you can, land and do it again)
– 10 push-ups

45. 3 Rounds for Time
– 20 jumping jacks
– 20 burpees
– 20 squats

46. 5 Rounds for Time
-30 second handstand against a wall,
– followed by a 30 second static hold at the bottom of the squat

47. Run 1 mile for time.

48. 3 Rounds for Time
– Run 200m
– 50 squats

49. 25 reps for time

– Handstand 10 seconds jack-knife to vertical jump

50. 50-40-30-20-10 Rep Rounds for Time
– Single unders (Jump Rope)
– Pushups

Sources:

http://www.crossfitsteelecreek.com/
http://skievat.blogspot.com/
http://crossfithumble.webs.com/
http://www.crossfitsouthcobb.com/
http://www.crossfitalamo.com