100 Travel CrossFit Workouts

For the last few months I have been totally obsessed with doing Crossfit as my main exercise routine. Its the best workout you can get in 1 hour and its full of surprises. Surprised at how hard much I can lift and often surprised  I was even able to complete the workout after reading about it the night before or when it seems like a simple workout and by he end of it I’m exhausted and dropping sweat. Right now I come in last on almost everyworkout but I love every minute of the it because the routines are designed to make you push yourself, so either you have drive or you don’t.

I am headed to New Orleans for a Thanksgiving  family reunion and thought about paying the drop in fee for a loc.al Crossfit Gym but I realized that most that of the crossfit workouts are just basic movements and for 1 week I should be able to create my own crossfit workout. Once again I research and found this great list of workouts that can be completed no matter what equipment or space you have available on http://www.crossfitsteelecreek.com/about/the-workouts/100-travel-workouts/. I even bought a jump rope to include in my routine, I’m so excited.

Warmup 

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
 
Then:
10 Squats
10 Sit-ups
10 Pushups
3 Rounds
 
 
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

51.
AMRAP in 10 minutes
– 3 Burpees
– 4 pushups
– 5 squats

52.
10 rounds
– 30 second squat jump
– 30 second rest

53.
4 rounds for time
– 1/2 mile run
– 50 squats

54.
3 Rounds For Time
– 20 tuck jumps
– 30 second handstands.

55.
8 Rounds for Time
– Sprint 100m
– 30 squats

56.
Handstand practice, 25 tries at free handstands, then a 1 mile run

57.
20 Rounds for Time
– 5 squats
– 5 push-ups
– 5 sit ups

58.
For Time
Run 1 mile with 100 squats at midpoint

59.
10 Rounds for Time
– 10 sit ups
– 10 burpees

60.
Bottom to bottom tabata squats
8 Rounds
20 second of work and 10 seconds of a squat  hold
Run 1 mile

61.
10 Rounds
– Handstand hold, 30 seconds,
– Squat hold 30 seconds

62.
4 Rounds for Time
– 20 sit ups
– 20 push-ups
– 400m Run

63.
100 squats
3 min. rest
100 squats

64.
3 Rounds for Time
– Run 200m
– 50 squats

65.
5 Rounds for Time
– With eyes closed do 10 squats, open eyes..
– Do 10 push ups eyes closed

66.
10 Rounds for Time
– Run 100m
– 20 squats

67.
Test yourself on a max set of push ups, tight body chest to the floor, full extension!

68.
Tabata Tuck jumps and Sit-ups:
20 seconds on 10 seconds rest, 8 rounds each.
Count your lowest score.

69.
Run 1 mile, stopping every minute to do 20 squats.

 70.
3 Rounds for Time
– 20 Squats
– 20 Burpees
– 20 Push-Ups

71.
For Time
– 25 squats
– 5 push-ups
– 20 squat
– 10 push-ups
– 15 squat
– 15 push-ups
– 10 squat
– 20 push-ups
– 5 squat
– 25 push-ups

72.
5 Rounds for Time
– 50 Step-ups or Box Jumps
– 10 Burpees

73.
Tabata Squats with eyes closed:
20 seconds on 10 seconds rest, 8 rounds.
Count your lowest score.

74.
4 Rounds for Time
– 50 squats
Rest for 2 minutes between rounds.

75.
5 Rounds for Time
– 20 Lunge Steps
– 20 Squats
– 10 Push-ups

76.
40-30-20-10
– Walking lunges
– Push-ups

77.
Run 20 minutes stop every 2 minutes and do 10 squats and 10 pushups

78.
Run 5 minutes turn around and go back in less than 5 minutes
21-15-9
– Vertical jumps (As High as Possible)
– Pushups
Repeat the run…5 min out less than 5 back.

79.
Tabata Tuck jumps and Sit-ups:
20 seconds on 10 seconds rest, 8 rounds each.
Count your lowest score.

80.
1 Round for Time
– 100 Push-ups
– 100 Sit-ups
– 100 Squats

81.
5 Rounds for Time
– 30 Push-ups
– 40 Sit-ups
– 50 Squats

82.
Max Rounds in 20 minutes
– 5 Pushups
– 10 Situps
– 15 Squats

83.
21-15-9 Rep Rounds for Time
– Lunges (each leg)
– Handstand Push-ups

84.
3 Rounds for Time
– Run 400 meters (or any sprint distance – 1:30-2:30 min long)
– 50 squats
– 25 pushups

85.
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time
– Burpees
– Pushups
– Situps

86.
5 Rounds for Time
– Run 400 meters (1:30-2:30 mins)
– 30 Squats

 87.
3 Rounds for Time
– Run 800 meters (Run about 5 mins)
– 50 Squats
– 50 Sit-ups

88.
1 Round for Time
– Run 1 mile
– 100 Push-ups
– 200 Squats
– Run 1 mile

89.
21-15-9 Rep Rounds for Time
– Handstand Push-ups
– Chair Dips
– Push-Ups

90.
1 Round for Time
– 21 Pushups
– 42 Squats
– 15 Pushups
– 30 Squats
– 9 Pushups
-18 Squats

91.
2 Rounds for Time
– 20 Double-Unders
– 30 Walking Lunges
– 40 Push-ups
– 30 Squats
– 20 Sit Ups
– 10 Box Burpees

92.
1 Round for Time
– Run 400 meters
– 50 Squats
– Run 400 meters
– 50 Push-ups
– Run 400 meters
– 50 Sit-ups
– Run 400 meters

93.
For Time
– 50 Walking Lunges (each leg)
– 800 M run
– 50 Walking Lunges

94.
5 Rounds
– Shuttle run (aka Suicide’s) – 20-50 meters
– 10 Burpees

95.
50-35-15
– Leg lifts
– Pushups
– Situps

96.
For Time
– 30 HSPU
– 40 Jump squats
– 50 Situps
– 60 Squats
– 70 Double unders

97.
20 min AMRAP
– 10 Bench dips
– 10 Box jumps
– 10 Lunges (each leg)

98.
For Time
– 60 Pushups/30 HSPU
– Run 400 m
– 40 Pushups/20 HSPU
– Run 800 m
– 20 Pushups/10 HSPU
– Run 1 mile

99.
10 minute Run
For Time
– 100 Push-ups
– 200 Sit-ups
– 300 Squats
5 minute Run

100.
Jail House Walk
Typically, we prescribe Jailhouse 10 workouts involving burpees. A jailhouse 10 workout of burpees is simply:
For Time
10-9-8-7-6-5-4-3-2-1 Burpees
With a Walk across the room and back between each set

Cilantro Lime Cauli “rice”

Crossfit athletes love to promote the Paleo diet and almost every Paleo recipe site I see cauliflower “rice” so I thought I would give it a try.  I knew it would be a great way to get more veggies in and reduce my daily carb count. After researching many different recipes I came up with my version of Cilantro Lime Cauli “rice”. Much to my surprise  it turned out way better than I thought and does not have a strong cauliflower flavor as I originally thought it would.

Cilantro Lime Cauli “rice”

Cliantro Line Cauli rice

1 ½ ‘riced’ cauliflower

1 ‘grated carrot

¼ cup trinity (celery, onion, green pepper)

Bunch of cilantro

Garlic

Juice and zest half a lime

2Tb veg stock

Olive Oil

Garlic

1-      Grate raw cauliflower and set aside

2-      Heat 1Tb Oil

3-      Grate carrot in oil and cook 1 min

4-      Add lime juice and zest

5-      Add Trinity and cook 1-2 min

6-      Add Cauliflower and cook 2-3 min

7-      Add black pepper, thyme, garlic

8-      Add veg stock and 1-2 Tb of water

9-      Simmer for 10-15 min until liquid is gone and cauliflower is soft

10-   Add 2 handfuls of cilantro right before turning off the heat

Enjoy

LiveLoveLift

I’m so excited to start this blog. I wanted my own place to talk about my love for cooking and exercising. In my quest to be healthy and live a very long active life I discover lots of new things that I want to share with my family and friends to help them live a long active live. One of my favorite things in this world is food and all things that are involved with it from growing, eating and cooking. I learned the hard way that you can’t just eat whatever you want whenever you want. Yes I am one of those people who gains a few lbs just looking at a piece of cake. That mistake let me to start seriously working out which has grown into my  2nd love but only so I can enjoy my #1, lol. This blogs is to track my journey in balancing a healthy eating life style that does not count as a diet and find creative ways to burn off the extra calories from some of the greatest food mistakes I can find.