Who says you can’t take it with you? The New Species team understands you have a busy schedule and can’t always come to class. That’s why we invented the Road WOD! The road WOD is a customized Crossfit workout you can do without any equipment outside or in your hotel room when you travel.

We’re adding new Road WOD’s frequently, so check this page before you go on your trip.

Road WOD 1
100 Ft Walking Lunges
15 Burpees
3 rounds for time; post times to home page comments

Road WOD 2
20 Jump Squats/
15 Chair Dips
10 Situps
4 rounds for time; post times to home page comments

Road WOD 3
Warm up with handstand practice; practice kicking up and trying to find your balance, or work headstands

WOD:
2 mile Tabata Run
…sprint 20 seconds, rest in place 10 seconds, sprint 20, rest in place 10, etc. until 2 miles are complete.

Post total time to comments

Road WOD 4
50 Squats/
400 m,(1/4 mile) run

5 rounds for time, post time to comments

Road WOD 5
It’s on Fire
With a full suitcase, medium-large size…
Run down 2 flights of stairs with luggage/
Push it overhead 5 times, (you can use shoulder press, push press, or push jerk)/
on the 5th rep, keep it in a overhead position and walk up every other stair

5 rounds for time, post time to comments

Road WOD 6
100 Burpees for time

Road WOD 7

21, *situp/jump ups
9, pushups
15, *situp/jump ups
15, pushups
9, *situp/jump ups
21 pushups

*A situp/jump up is a full situp into a jump squat, (roll up to your feet and jump)
Post time to comments

More Road WODs, these are taken from CrossFit Obessions in Virginia Beach:

Gymless Workouts
150 Burpees For Time
400m Walking Lunge
AMRAP in 20 Minutes: 5 Push-Ups, 10 Sit-Ups, 15 Squats
3 Rounds For Time: 10 HSPU, 20 Burpees, 30 Squats
50-40-30-20-10: Push-Ups, Squat Jumps
Run 1mi, 100 Push-ups, 100 Squats, 100 Sit Ups, Run 1mi
3 Rounds For Time: 30 Walking Lunges, 20 Tuck Jumps, 10 Burpees
AMRAP in 15 Minutes: 7 HSPUs, 10 Push-Ups
6 Rounds For Time: 200m Sprint, 21 Burpees
5k Run
10k Run
AMRAP in 20 Minutes: 5 HSPUs, 10 Pistols (1 legged squats), 15 Sit-Ups
400m Run, 30 Walking Lunge Steps (15 each leg), 50 Push-Ups…. Repeat Each Round with 40, 30, 20, 10 Push-Ups
20 Minutes of Handstand Practice
Tabata Push-Ups, Rest 1 Minute, Tabata Squats, Rest 1 Minute, Tabata Sit-Ups, Rest 1 Minute, Tabata Burpee