TRAVEL WODs

So you’ve started at Slate and then the holiday’s happen or work calls you away on a business trip. Or perhaps you are on vacation and want to continue all the hard work you’ve put in at the box.

You are faced with one of three options:

  1. Joining Slate and learning about CrossFit opens the door to over 12,000 other CrossFit affiliates worlwide. Each box is run and coached a little differently, but a supportive community and a solid workout lies at the heart of each box. Sure it might be intimidating at first glance, but once you’ve started warming up and moving, it’ll feel a little like home. Go to maps.crossfit.com and search to find the nearest box to your stay. (Check in with each box, some have special discounts or procedures for visitors! If you are visiting Seattle and would like to drop-in at Slate, click here)
  2. Take a rest week! Sometimes our bodies need some time off and a quick vacation can actually do the body good.
  3. If the hotel/area you will be at has a small gym or workout space, the coaches at Slate have compiled some great workouts that can be done with bodyweight movements and some common workout equipment found in most hotel gyms.

Share your adventures

Don’t forget to include #slatecrossfit on your travel WOD results and tag us on your favorite social media platforms!

Slate Travel WOD #1

10 Rounds For Time: 10 Push ups 10 Sit ups 10 Air Squats

Difficulty: ☆☆☆★

Slate Travel WOD #2

For Time: 100 Air Squats 75 Sit ups 50 Box Jumps 25 V-Ups Run 400m

Difficulty: ☆☆★★

Notes: Use a sturdy bench if you don’t have a box or sub 50 Tuck Jumps. If you only have access to a treadmill, you might be able to leave it on, in that case just start counting meters when you get on it.

Slate Travel WOD #3

5 Rounds for time: 15 Goblet Squats Run 200m

Difficulty: ☆☆★★

Notes: You can use a dumbbell or plate, just hold it to your chest like a KB

Slate Travel WOD #4

For time: Run 1.5 miles Do 5 Burpees every 90 seconds.

Difficulty: ☆☆★★

Slate Travel WOD #5

“Annie”

50-40-30-20-10: Double-unders Situps

Difficulty: ☆☆★★

Note: Scale for double-unders is 3x single-under’s (150-120-90-60-30)

Slate Travel WOD #6

For Time: 10-9-8…3-2-1… Burpees Man-Makers

Difficulty: ★★★★

Slate Travel WOD #7

3 Rounds for Time: Run 400m 20 Dumbbell Thrusters

Difficulty: ☆★★★

Note: Scale for double-unders is 3x single-under’s (150-120-90-60-30)

Slate Travel WOD #8

5 Rounds:

Max distance run for 2 minutes

Max air squats in 90 seconds

Rest 1 minute between rounds

Difficulty: ☆★★★

Slate Travel WOD #9

AMRAP in 12 minutes: 6 Burpees 10 Box jumps 16 Walking Lunge

Difficulty: ☆☆★★

Slate Travel WOD #10

21-15-9 Single Arm DB Snatches V-ups

Difficulty: ☆★★★

Note: Scale for double-unders is 3x single-under’s (150-120-90-60-30)

Slate Travel WOD #11

“Griff” Run 800m forwards Run 400m backwards Run 800m forwards

Difficulty: ☆☆★★


Keep in mind that these workouts, (like all of our WODs at Slate) are infinitely scalable and can be changed to fit your physical needs, time demands and equipment available. The key thing is to get a good workout in, instead of fretting over the exact pieces available or prescribed. If you have any questions, please let us know at info@slatecrossfit.com


CALL OR EMAIL SLATE CROSSFIT

206-432-9126

INFO@SLATECROSSFIT.COM