Monday, December 22, 2014

Today's Traveling WOD

December 22, 2014
Monday

WOD
Tabata = 20 sec work/ 10 sec rest/ 8 cycles

Tabata Squat
2 minute rest
Tabata Situp
2 minute rest
Tabata Plank
2 minute rest
Tabata Hollow Rock hold

Welcome to Monday.

-JM

Thursday, December 18, 2014

Today's Traveling WOD

December 19, 2014
Friday

WOD

50 Burpees

... for time

-JM

Today's Traveling WOD

December 18, 2014
Thursday

WOD

2 rounds of:

15 second plank
1 minute deadbug

30 second plank
45 second deadbug

45 second plank
30 deadbug

1 minute plank
15 second deadbug

45 second plank
30 second deadbug

30 second plank
45 second deadbug

15 second plank
1 minute deadbug

Deadbug video:  Here!!
Looking at the video hold the deadbug static (minus the Bosu ball).  Push your back into the floor and lock the core.

Planks are to be done on the elbows... scale to hands if needed.

-JM

WE ADDED 3 NEW BOXES TO THE ROLL CALL!!

Check 'em....

CrossFit Pen Y Bont
CrossFit 31 Bridgend
Dragon CrossFit

-JM

Wednesday, December 17, 2014

Adding folks to the Roll Call!!

We are updating the Roll Call and want to include Boxes and Fitness RSS feeds from all over the world! 

Send us the links to your home Box or to fitness sites that you enjoy and we will put the in the Roll Call for everyone to enjoy.

Email the link to thetravelingwod@gmail.com or tweet us at @thetravelingwod or drop it in our FB page!

Send 'em in and watch the list grow!

-JM

Today's Traveling WOD

December 17, 2014
Wednesday

WOD

5 rounds

20 chair dips
50 walking lunges

Stay tight while dipping off the front of a chair.  Watch your range of motion and don't overstress your shoulders....might want to focus your warmup/stretch on the shoulder range of motion.

-JM

Tuesday, December 16, 2014

Today's Traveling WOD

December 16, 2014
Tuesday

WOD

5 rounds

30 second Handstand
2 Handstand Pushup
30 second Plank (top of pushup form)
5 Pushup

Easy day.  Focus on straight, tight hollow positions.

-JM

Monday, December 15, 2014

Today's Traveling WOD

December 15, 2014
Monday

WOD

100 straight legged situps
50 squats
25 burpees

-JM

Sunday, December 14, 2014

Today's Traveling WOD

December 14, 2014
Sunday

WOD

8 minute AMRAP
(as many rounds as possible)

Rounds of:
50 jumping jacks
10 squats
50 jumping jacks
10 pushup

Short and sweet!  Look for steady effort and get into a rhythm in the jumping jacks.

Enjoy.
-JM



Monday, July 21, 2014

Today's Traveling WOD

WOD

15 minute AMRAP
(as many rounds a possible)

5 push-up
10 jumping squats
15 sit-up

-JM
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