Crossfit on the Go

I am across the country at a conference for the next few days,  and for my honeymoon the following two weeks with no gym access.  That means no Crossfit, right?  Well, not really.  Although I miss my deadlifts, squats, and power cleans already, many of the other Crossfit moves can be done with little to no equipment.  I found a few sites that recommend  "vacation WODS (workouts of the day)", and put together a list of my favorites here that I will get in, along with  my CFE runs, while I am away from home!  Best part is, I am done with my workout in about 45 minutes with warmup and cool down, so I can focus on working on our college priorities at the conference...and spending plenty of snuggle time and explore the city time with Geoff on our honeymoon!

WODS: (always complete a dynamic warmup and mobility exercises)...the only equipment I need is a wall and a jumprope!

1. 2 min max pushups, 2 min max situps, 2 min max squats, 2 min double unders, sprint 400 meters, rest 1 min (repeat 2 more times)

2. 3 by (10 wall walks, 20 burpees)

3. run 400 meters, 50 squat, run 400 meters, 50 pushups, run 400 meters, 50 situps, run 400 meters, 50 double unders

4. 21,15,9 reps of walking lunges (both legs=1 rep), handstand pushups, double unders

5. run 1 mile, 10 wall walk, 20 handstand pushups, 40 situps, 60 squats, 80 double unders, run 1 mile

6. 50,40,30,20,10 double unders, pushups, and walking lunges

7. 2 min/90 sec/1 min of pushups and situps

8. 2 min double under, 2 min wall walk,  800 meter run (repeat 3 times)

9. 5 rounds of (10 burpees, 20 pushups, 30 squat, 40 situps)

note: if I can find a bar, I will add in some pullups, chin ups and toes to bar to the mix!

CFE Runs: (always warm up 5-10 minutes and do some drills)

1.  8 by 200 meters on 3 minutes (start a new one every 3 minutes)

2. 5,6,7 minutes hard (resting 1/2 the time of the interval)

3. 40 minute tempo run

4. 9 by 1 minute hard/1 minute easy

5. 20 by 100 meters with 1 min rest between

6. 25 minute tempo run

Next time you are on vacation, give these "workouts to go" a try!