Happy Friday to you
If you find that you travel a lot here are a few workout options for you:


No Equipment (10 minutes)


  1. Squats x 60 secs

  2. Push Ups (or slow mountain climbers) x 60 secs

  3. Side Lunges x 30 secs each side

  4. Bird Dogs x 30 secs each side

  5. Burpees (or fast mountain climbers) x 30 secs

  6. Rest 30 secs & repeat 


This is a 'super dooper' full body workout that includes core conditioning and cardio. 



Dumbbell (10 minutes)


  1. Cross Body Clean & Press x 60 secs each

  2. Single Leg Row x 60 secs each

  3. Goblet Squat x 60 secs

  4. Repeat x 2 circuits


A more challenging full body workout that only needs one dumbbell.The Cross body clean & press will really blow you away :-)



Bumper Plate (10 minutes)


  • Two Handed Squat & Press x 60 secs

  • Reverse Lunge with Rotation x 30 secs each side

  • Sit & Press x 60 secs

  • Repeat x 3 circuits


Bumper plates are the weight plates that you find at gyms that go on the end of barbells. You will find this workout very cardiovascular and tough on the legs and shoulders. 


There is no need to forsake your workouts when you are travelling, just keep them short and sweet like the ones above!


That's all for today, take care.

Coach Graham

WOD 062416

Have you ever dialed a phone number and forgot who you called?

Warm-up 15

200 M Run
3 Rds
10 Empty BB Press
10 KB Swings
10 Leg swings (each leg)

Metcon (No Measure)

Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Roll to Candlestick x 6 reps
Station 2 – 30 seconds for Max Reps ofHandstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups
Station 3 – 60 seconds of Hollow Body Hold
Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3 reps

Metcon (4 Rounds for reps)

Four sets for max reps of:
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jump or Step-Overs
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds

Cut Season Cash Out

Out of Town WOD

3 Rounds
30 Goblet Squats (find something, anything!, heavy)
20 Pushups


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