On the Go WODs

20 rds for time:
5 x Push Ups
5 x Squats
5 x Situps

10 rds for time:
Max Handstand Hold
10 x Air squats

10 rds for time:
10 x Walking Lunge
10 x Pushup

5 rds for time:
10 x Overhead Squats (use broomstick or a towel)
10 x Box Jump (find an elevated surface, or vertical jump and touch)

Burpees: 10-9-8-7-6-5-4-3-2-1
Air Squat: 2-4-6-8-10-12-14-16-18-20

3 rds for time:
Run 400M
50 Air Squats

10 rds:
Pushup: 20-18-16-15-14-13-12-10-8-6-4-2
or: 10-9-8-7-6-5-4-3-2-1
then: 100M Sprint

5 rds:
50ft Walking Lunge
50ft Bear Crawl
50ft Burpee Broad Jump
150ft Sprint back to start

Tabata: (Exercise examples: Pushup,Situp,Air Squats, Handstand PushUp, Overhead Squat etc)
**20 seconds of work followed by 10 seconds of rest for 8 rds (4 minutes total)**
**Score is the lowest number of reps performed in a set**

For time:
Walking Lunge (knee touches the ground every rep)

5rds for Time:
Run 100M
10 x Burpees
10 x Mountain Climbers
10 x Situps
10 x Prisoner Squat (Air squat with hands interlocked behind the head)

100 X Burpees
(10 x Double Under every minute on the minute)

CrossFit Nashville

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