GENERAL RESOURCES

The CrossFit Journal is a fitness, health and lifestyle publication dedicated to the improvement of athletic performance and quality of life. The searchable Journal archives run from April 2002 to the present and contain over 1,600 high-quality PDF articles, videos and audio files covering diverse topics including exercise technique, nutrition, injuries and rehab, equipment, coaching, and much more. Unlimited access to Journal articles requires a yearly subscription of $25. Many articles and videos are also available for free.

Journal of Health & Athletic Excellence: Journal of Health & Athletic Excellence is a monthly magazine that contains articles exploring Olympic weightlifting, strength training, athletic strength & conditioning, fitness training, CrossFit, nutrition—including recipes—for athletes, coaches and trainers. Access to the Performance Menu requires a subscription of $29.95. Check out the free content to see if it’s right for you.


NUTRITION

Whole9 is a great site focused on health, fitness, balance and sanity, all built on a foundation of real food and healthy nutritional habits. There are plenty of free articles, resources and tools to assist you on this site.

Everyday Paleo is one of many Paleo recipe blogs you can browse for healthy breakfast, lunch and dinner inspiration.


TRAVEL WODS

Some WODs you can do while traveling, when you can’t make it to the gym, or when you just want to stay home.

  1. Run 1/2 mile 50 air squats – 3 rounds.

  2. 10 push-ups 10 sit ups 10 squats – 10 rounds.

  3. 200 air squats for time.

  4. Run 200m, 10 squats, 10 push ups – 5 rounds.

  5. Sprint 200m and do 25 push ups – rounds.

  6. 10 Handstand push ups and a 200m run – 3 rounds.

  7. Tabata squats and tabata pushups.

  8. 5 push ups, 5 squats, 5 sit ups – 20 rounds.

  9. Walk 100 meters on your hands, even if it is 2 meters at a time.

  10. 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.

  11. Invisible Fran…21-15-9 of air squats and push ups for time.

  12. Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.

  13. 10 push ups, 10 air squats and 10 sit ups – 6 rounds.

  14. Do one air squat and take one breath, (you can breathe all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.

  15. 3 vertical jumps 3 squats 3 long jumps – 5 rounds.

  16. 10 push-ups 100M dash 10x.

  17. 5x 400M sprints.

  18. 10 X 100 m dash.

  19. Run 1 mile, lunging 30 steps every 1 minute.

  20. handstand hold for 30 seconds and 20 air squats – 5 rounds.

  21. 100 air squats for time.

  22. 4x 25 jumping squats

  23. 10 vertical jumps, 10 push ups, 10 sit ups – 4 rounds.

  24. 10 air squats every 1 minute of your 1 mile run.

  25. 10 push-ups 10 squats 10 sit ups – 10 rounds.

  26. 10 vertical jumps, run 400 meters – 5 rounds.

  27. spend a total of 3 minutes in a handstand.

  28. Handstand 1 minute, hold bottom of the squat for 1 minute – 5 rounds.

  29. Sprint 100 meters, Walk 100 meters – 10 rounds.

  30. 100 push ups for time.

  31. 10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups.

  32. 50 sit-ups, 400 meter run or sprint or walk – 3 rounds.

  33. 10 walking lunges, 10 push-ups – 10 rounds.

  34. 50 split jumps for time.

  35. Handstand for 30 seconds or 5 handstand push ups, then 400 meter run – 4 rounds.

  36. 10 burpees, 100meter sprint 10x for time.

  37. “L” sit off the floor. 10 rounds of 10 seconds. If you canʼt do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead.

  38. Run 400 meters, 50 air squats – 4 rounds.

  39. Ten vertical jumps (jump as high as you can, land and do it again), 10 push-ups – 5 rounds.

  40. Run 1 mile for time.

  41. 10 push-ups, 10 squats – 10 rounds.

  42. Tabata Squats: 20 seconds on 10 seconds rest – 8 rounds. Count your lowest score.

  43. Run 1 mile with 100 air squats at midpoint, for time.

  44. 7 squats, 7 burpees, seven rounds for time.

  45. 10x 30 second handstand hold to 30 second bottom of the squat hold.

  46. Burpee to the push up position, do 10 push ups, burpee out – 5 rounds.

  47. Run 1 mile, plus 50 squats-for time.

  48. 100 burpees for time.

  49. 5 squats, 5 push-ups, 5 sit ups – 20 rounds.

  50. Plebs plank (a hold at the top of the push up, arms extended and body tight like a plank), bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods; they should be as brief as possible.

  51. 5 push ups with a 30 second plebs plank (a hold at the top of the push up, arms extended and body tight like a plank) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.

  52. Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.

  53. 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend.

  54. 50 air squats x 5. Rest equal amounts as it took to do each 50.

  55. Run 1 mile and do 10 push-ups every 1 minute.

  56. Sprint 100m, 30 air squats – 8 rounds.

  57. 30 push ups, 30 second handstand hold – 3 rounds.

  58. 10 sit ups and 10 burpees – 10 rounds-for time.

  59. handstand hold for 30 seconds, squat hold for 30 seconds – 10 rounds.

  60. 250 jumping jacks for time.


CROSSFIT GEAR AND EQUIPMENT

  • Rogue Fitness Rogue is the classic CrossFit site for everything you can think of from wrist wraps to kettlebells.

  • Again Faster Everything from apparel to equipment to advice. One stop shopping for CrossFit goodies.