• +1 (424) 277-0928
  • Contact

    Let's Keep In Touch!X

    232 California St.
    El Segundo, CA 90245


    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.


From the CFI Vault: These WODs were made for travelin’

By admin | In Travel | on December 26, 2011

Knowing that some of you may be itching to work off holiday indulgences and wondering what to do with the gym closed today, I thought it appropriate to rerun Ruth’s post about holiday travel. -Marcus

CrossFit Virtuosity recognizes that most people are on the road visiting family and spreading cheer around the holidays and put together “12 Days of Christmas Workouts

They leave no room for if’s and’s or but’s and even have a scale of times/reps to shoot for. Print our their PDF and take it with you or bookmark it on your handy dandy fancy phones and take some time out of your busy caroling and WOD it up!

Day 1: Tabatalicious

For each of 16 intervals, complete 20 seconds of work and 10 seconds of rest alternating between air squats and push-ups. Count total number of squats and push-ups completed.

Good: 60/32, Better: 110/56, Best: 160/80

Day 2: Yay, Burpees!

100 burpees for time.

Good: 17m, Better: 12m, Best: 7m

Day 3: Up And Run

3 rounds for time:
Run 400m
50 sit-ups

Good: 12m, Better: 10m, Best: 8m

Day 4: Ab-ish

5 rounds for time:
5 push-ups
10 sit-ups
15 air squats

Good: 11m, Better: 8m, Best: 5m

Day 5: Know Jack

250 jumping jacks for time.

Good: 6m, Better: 4m, Best:2m

Day 6: As Fast As You Can

10 rounds:
30 second sprint
60 second walk

Day 7: Jump Start

50-40-30-20-10 reps for time:
Tuck jumps

Good: 16m, Better: 12m, Best: 8m

Day 8: All Together

For time:
100 jumping jacks
75 air squats
50 sit-ups
25 burpees

Good: 10m, Better: 7m, Best: 4m

Day 9: Arms & Legs

5 rounds for time:
10 push-ups
20 walking lunges

Good: 16m, Better: 12m, Best: 8m

Day 10: Go-Stop-Go

For each of 8 intervals, complete 20 seconds of sit-ups and 10 seconds of rest. Count total number of sit-ups completed.

Good: 64, Better: 96, Best: 128

Day 11: Cardio Heaven

3 rounds for time:
200m sprint (about halfway around a city block)
25 push-ups

Good: 14m, Better: 10m, Best: 6m

Day 12: The Finisher

400 steps walking lunges for time.

Good: 20m, Better: 15m, Best: 10m

Doing Things Right

Air Squats [Video]
Begin standing upright with your feet hip width apart and toes pointing slightly outwards. Keeping your weight in your heels (they should not leave the ground,) shoot your butt back and down as though you were sitting down onto a chair. Use the muscles of your lower back and abs to maintain an arch in your lower back. Stop when the crease of your hips drops below knee level. Make sure your knees are directly over your toes (not skewing in or out.) Stand up. That’s one!

Push-Ups [Video]
Begin in a “plank” position with your arms completely straight and your torso a rigid line. Bend your arms and lower yourself until your chest is touching the ground. Push yourself up from the ground keeping your torso straight and rigid the entire time (use your abs!) until your arms are straight once again. If you can’t do a push-up like this, put your knees on the floor and do ‘em that way (still keeping your torso rigid!)

Burpees [Video]
Begin standing. Bend your knees and place your hands on the ground in front of you. Jump your feet back to the top of a push-up position. Complete a push-up. Jump your feet forward to your hands. Jump up in the air and clap your hands above your head.

Sit-Ups [Video]
Start sitting upright with your feet flat on the ground and knees bent. Lie down onto your back with your shoulders touching the ground. Sit back up again until your torso is completely vertical.

Walking Lunges
Start standing. Take a big step forward and bend your knees such that your back knee touches (or almost touches) the ground. Make sure your torso stays vertical (don’t lean forward.) Stand back up by pulling through your front heel (don’t push off your back foot too much.) Swing your back foot directly into the next step.

Tuck Jumps [Video]
Begin standing up straight. Jump up as high as you can, tucking your knees into your chest while you’re in the air. Get your knees as close to your chest as you can. Extend your legs to land.

WOD 12.26.11

Gym is closed, but don’t let that stop you! We will be open regular hours tomorrow.

2 Comments to "From the CFI Vault: These WODs were made for travelin’"

  • M^2 (Mark) says:

    December 26, 2011 at 12:55 PM -

    Happy Holiday’s everyone!
    We haven’t been to the box up here yet, but the community Rec center up in Winter Park has a lifting platform and some crossfit equipment!

    4 rounds for finishing (9110 feet is HARD)
    5 ring dips
    10 push ups
    15 kbs

  • Amanda says:

    December 28, 2011 at 9:58 AM -

    Ruth, since nobody else has said it yet, thanks for the traveling WODs. (No sarcasm… was actually thinking what would Ruth/Marcus/Sean challenge us to do)

    Can’t wait to see everyone in the New Year!

Copyright @ Intrepid Athletics 2009-2016. All rights reserved.