Miami Val​ley CrossFit

​Building a community  dedicated  to improving health 


CrossFit Journal: The Performance-Based Lifestyle Resource

Travel WODS

  • 100 burpees for time, every minute on the minute stop and do 5 situps
  • Tabatas, pick four exercises , 4 minutes of each exercise (20 seconds on 10 seconds rest)
  • 4 x 400m sprint with 2 minutes rest in between
  • Run  400m 50 air squats - 4 rounds

  • 5 Burpees, 10 pushups, 15 squats - As many rounds as possible in 20 minutes
  • 10 push-ups 10 sit ups 10 squats - 10 rounds
  • "Susan" Run 200m 10 squats 10 push ups 5 rounds
  • Sprint 400m and do 50 push ups, 3 rounds
  • 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set
  • 10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups
  • 20 walking lunges, 10 push-ups, 10 rounds
  • Run 400 meters, 50 air squats, 4 rounds
  • 150 air squats, 800m run, 150 air squats
  • 7 squats, 7 burpies, 7 rounds
  • 10 sit ups and 10 burpies, 10 rounds