TRAVEL WOD 12.31.17

Your CrossFit Marin travel workout of the day is:

Equipment Needed: Dumbell

40 min AMRAP:
400m run
10 DB Hang power clean
10 DB Push Press
10 DB burpee

TRAVEL WOD 12.30.17

Your CrossFit Marin travel workout of the day is:

Equipment Needed: Pull-up Bar

A. Superset
Chin Hold over bar
4 sets of max efforts

1 min of air Squats
4 sets of max efforts

B. 21-15-9
Jumping Lunges
Burpees
Situps

TRAVEL WOD 12.29.17

Your CrossFit Marin travel workout of the day is:

Equipment Needed: Something to jump or step over.

For time:
400m run
15 Strict burpee box jump over
200m run
12 strict burpee box jump over
100m run
9 strict burpee box jump over
400m run
15 Strict burpee box jump over
200m run
12 strict burpee box jump over
100m run
9 strict burpee box jump over

Strict Burpee Box jump over = Jump to plank, do a pushup, jump up, jump over the box, jump down.

TRAVEL WOD 12.28.17

Your CrossFit Marin travel workout of the day is:

Equipment Needed:
Rowing Machine

2 rounds:
50 goblet squats
30 pushups
50 burpees
30 calorie row

Sub the rowing for running if you don’t have a rowing machine!

TRAVEL WOD 12.27.17

Your CrossFit Marin travel workout of the day is:

Equipment Needed: Heavy Dumbell

A) 12 EMOM:
100M Sprint / hill run / stairs run

B) 12 EMOM:
6 Right / 6 Left heavy DB snatch

C) 12 EMOM:
0dd: 20 second Mountain climbers
Even: 20 second hollow hold

Warm up a lot before sprints! Find a hill to run up, or staircase!

TRAVEL WOD 12.26.17

Your CrossFit Marin travel workout of the day is:

Equipment Needed:
Jump Rope or Pull-up Bar

10 rounds:
30 double unders
10 knee tucks
10 broad jumps
10 burpees

TRAVEL WOD 12.25.17

Your CrossFit Marin travel workout of the day is:

Equipment Needed:
Yoga Mat or Soft Surface

A. Superset:
6 rounds
6 candle Stick rock to one leg (Rolling Pistol)
30 Second plank hold (alternating right, left, middle/regular)

B. 2 mile run

TRAVEL WOD 12.24.17

Your CrossFit Marin travel workout of the day is:

Equipment Needed:
Rowing Machine & Ab Mat

A. 6 rounds:
25 cal row
15 Squat Jumps
rest 90 seconds

B. 100 situps

WOD 12.24.17

Your CrossFit Marin workout of the day is:

A. 3 rounds each for time:
Every 5 minutes perform:
Shuttle Run
10-20-30-40-50M

B. As many rounds as possible in 20 minutes:
4 Ring Row
6 Push Up
8 Sit Up
10 Lunge

TRAVEL WOD 12.23.17

Your CrossFit Marin travel workout of the day is:

A. Superset:
Pushup
7-7-7-7-7
Hollow body hold
20 Seconds X 5

B. 800 m run
100 squats
800m run