Hotel WODs

Need a vacation WOD?  These workouts can be ran with minimal equipment setup.

Looking for a “Girl” WOD:

“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

“Annie”
50-40-30-20-10 rep rounds, for time:
Double-unders
Sit-ups

“Nicole”
As many rounds as possible in 20 min, note number of pull-ups completed for each round:
Run 400 meters
Max rep Pull-ups

Looking for a “Hero” WOD:

“Griff”
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

“Severin”
For Time:
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
If you’ve got a twenty pound vest or body armor, wear it.

“Helton”
For Time, three rounds of:
Run 800 meters
30 reps, 50 pound dumbbell squat cleans
30 Burpees

Here are several additional Hotel WODs by CrossFit SanTan:

1 Round for Distance:
20min Run

For Time:
250 Air Squats

5 Rounds for Max Reps:
Bodyweight Bench Press (or chest press machine)
Bodyweight Back Squat (or leg press machine)
There is no time component to this WOD, so rest as necessary.

3 Rounds for time:
200 Jumping Jacks
25 Dumbbell Thrusters – 40M / 25W

AMRAP 20 minutes:
20 Sit-Ups
20 Dumbbell Farmers Walking Lunges – 40M / 25W
20 Supermans

Burpee Ladder:
Perform 2 Reps during the first minute, 4 in the second, 6 in the third, etc.
Continue until unable to complete required number of reps.
Record rounds completed for score.

AMRAP 20 minutes, 1 minute stations:
Push-Up
Air Squat
Mountain Climbers
Rest

4 Rounds for time:
1/4 mile Run
15 Pull-ups (or substitute cable pull-downs, recommend at least 1/2 BW load)
20 Dumbbell Overhead Walking Lunges – 40M / 25W

AMRAP 20 minutes, 1 minute stations:
Pull-ups (or substitute cable pull-downs, recommend at least 1/2 BW load)
Dumbbell Shoulder Press – 40M / 25W (no leg movement)
Jumping Jacks
Rest

4 Rounds for time:
15 Dumbbell Overhead Squats – 40M / 25W
20 Sit-Ups
100 Mountain Climbers

4 Rounds for Time:
1/4 mile Run
25 Burpees

2 Rounds for Time: 
25 Push-Ups
50 Sit-Ups
75 Air-Squats
100 Jumping Jacks

Tabata Air Squats
1 min rest
Tabata Push-Ups
1 min rest
Tabata Sit-Ups

10 Rounds for time:
10 Squats
10 Push-ups
10 Burpees

For Time:
20 Sit-Ups
40 Air Squats
1 min Handstand
2 mile run
1 min Handstand
40 Air Squats
20 Sit-Ups

** For Treadmill Running:  Set the incline to 1-3% grade.
** For Sit-ups:  Place a rolled / folded towel below lower back to simulate ABMAT.