Travel WOD’s
CrossFit Surge Travel WODs (click here to open the PDF with more WOD’s, it will take you to another page and then you have to click on it again and it will open)
| WOD 1 | WOD 7 | |
| For Time: | AMRAP in 10 minutes: | |
| Run 200 Meters | 3 Handstand Push Up | |
| 5 Burpees | 6 Push Ups | |
| 50 squats | 9 Bench Dips | |
| Run 200 Meters | ||
| 10 Burpees | WOD 8 | |
| 40 Squats | 4 Rds For Time: | |
| Run 200 Meters | 10 SINGLE ARM PUSH PRESS RT ARM | |
| 15 Burpees | 20 DB Swings (Shoulder Height) | |
| 30 Squats | 10 SINGLE ARM PUSH PRESS LT ARM | |
| Run 200 Meters | 20 DB Swings (Shoulder Height) | |
| 20 Burpees | 20 steps Single Arm Overhead Walking Lunge RT Arm | |
| 20 Squats | 20 steps Single Arm Overhead Walking Lunge LT Arm | |
| Run 200 Meters | ||
| 25 Burpees | WOD 9 | |
| 10 Squats | 3 Rds For Time: | |
| 10 Push Ups | ||
| WOD 2 | 20 Split Squat Switch | |
| 5 Rds For Time: | 30 DB Swings | |
| 25 Push Up | ||
| 25 Double Leg Bridge | WOD 10 | |
| 25 Sit Up | 3 Rds For Time: | |
| 5 Single arm DB Clean Rt arm | ||
| WOD 3 | 5 Single arm DB Front Squat Rt arm | |
| AMRAP in 12 Mins: | 5 Single arm DB Push Press RT arm | |
| 5 Burpees | 5 Single arm DB Clean LT arm | |
| 10 Push Ups | 5 Single arm DB Front Squat LT arm | |
| 15 Squats | 5 Single arm DB Push Press LT arm | |
| WOD 4 | WOD 11 | |
| 4 x 400 Meter Sprints | 400 Meter Walking Lunges For Time: | |
| Rest 3 minutes between | ||
| WOD 12 | ||
| WOD 5 | As Many Rds in 10 Minutes | |
| For Time: | 10 Push Ups | |
| 50 Box Jumps | 10 Sit Ups | |
| 50 Lunges | 20 Steps Walking Lunges | |
| 50 Pushups | ||
| 50 Squats | WOD 13 | |
| 50 Situps | 5 Rds | |
| 50 Mountain Climbers ea leg | ||
| WOD 6 | 25 Sit Ups | |
| 3 Rds For Time: | ||
| Run 800 Meters | WOD 14 | |
| 30 Split Squat Switch | 5 Rds | |
| Rest 4 Minutes between Rds | 100 Jumping Jacks | |
| 100 Mountain Climbers |
