12 Essential Travel Workouts to stay healthy over the Holidays

WOD 1. “Cotton Headed Ninny Muggins” 5 Rounds for time; Run 200m + 20x Sit Ups + 20x Lunges

WOD 2. “Almost Angie”: 100x Push Ups, 100x Sit Ups, 100x Squats

WOD 3. “Hold On” 21 min Alt EMOM: 1. Wall Sit 30 sec, 2. Handstand Hold 30 sec, 3. Hollow Rock hold 30 sec

WOD 4. “Chutes & Ladders” 10…1 - Ladder of 100m Run + V-Ups

WOD 5. “Yippie Ki-yay”- 100 Burpees for time

WOD 6. “Why is the carpet all wet, Todd” One Set every 4 min for 20 min; Run 400m - rest remaining time - score highest & lowest

WOD 7. “Candy” 10 RFT 5x Push Up, 10x Sit Up, 15x Squat

WOD 8. “Run & Gun” 3RFT; Run 400m + 20x Jumping Lunges/Lunge Steps + 20x Back Extensions

WOD 9. “Crip Walk”- Accumulate: 400m Walking Lunge for time

WOD 10. “You Guys Give Up, or You Thirsty For More?”: 8RFT; 6x Vertical Jumps + 4x Burpee Broad Jump + 2x Walk Walk

WOD 11. “You’ll Shoot Your Eye Out”: Full Tabata at each station; 1. Jumping Squats 2. Back Extensions 3. Push Up 4. Sit Ups [8 sets of 20 sec on, 10 sec off, then rotate movements]

WOD 12. “The Bad Hitch-Hiker”: In 60 minutes - cover as much distance as you can on foot: walk/ Run/Hike/Bike/Swim

Daily Mobility Protocol: 3 sets through:

Inchworm x5

Samson Stretch x5

Wall Squat x10

Toe Touch 30 sec

Couch Stretch 60 sec

Happy Holidays,

Coach Graham

Cycle 6 Day 10

Join us today Friday, December 21st at 18:30 for a fun holiday WOD followed by gym social!

Please bring your favorite baked goods and beverages!

We look forward to seeing you all there.

The coaching team!

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Question of the day:

Which Disney character’s story does your life most resemble?

Metcon (Time)

12 Days of Christmas WOD

For Time:

1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Press (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)Like the song the "12 Days of Christmas," complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1 – for a total of 364 reps.


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