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8416 Bellhaven Boulevard,

Charlotte, NC 28216​

Tel: 980-272-1614

cfmountainisland@gmail.com

Talk To A Professional Coach

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Traveling Outside of the Box?

Minimal equipment in your hotel gym, no equipment at all? We've got you covered. Don't worry, the WODs and all of your friends will be here when you get back :) 

WOD 1

3 RFT

Run 1/2 mile

50 air squats

 

WOD 2

For Time

100 burpees

 

WOD 3

5 RFT

50 mountain climbers

40 sit-ups

 

WOD 4

10-9-8-7-6-5-4-3-2-1 Reps

Burpees

Squats

 

WOD 5

4 RFT

Run 400 meters

50 air squats

WOD 6

For Time

100 jumping jacks

75 air squats

50 push-ups

25 burpees

 

WOD 7

3 RFT

10 HSPU

20 burpees

30 squats

 

WOD 8

50-40-30-20-10

push-ups

squat jumps

 

WOD 9

For Time

Run 1 mile

100 push-ups

100 squats

100 sit-ups

Run 1 mile

 

WOD 10

3 RFT

30 walking lunges

20 tuck jumps

10 burpees

 

WOD 11

10 RFT

10 push-ups

10 sit-ups

10 squats

EMOM: 5 burpees

 

WOD 12

15min AMRAP

7 HSPUs

10 push-ups

 

WOD 13

6 RFT

200m Sprint

21 burpees

 

WOD 14

2 RFT

50 Mountain climbers

40 sit-ups

30 burpees

20 push-ups

10 jump squats

 

WOD 15

For Time

100 squats

50 push-ups

 

WOD 16

8 RFT

8 pistol squats (4ea leg)

8 push-ups

 

WOD 17

5 RFT

Run 200m

10 squats

10 push-ups

 

WOD 18

5 RFT

3 vertical jumps

3 squats

3 broad jumps

 

WOD 19

Run 1 mile

EMOM 10 air squats

 

WOD 20 - 300

For Time

25 pull-ups

50 deadlifts (135/95)

50 push-ups

50 box jumps (24/20)

50 v-ups

50 DB clean and jerks (35/25)

25 pull-ups

 

WOD 21 - Air Force

For Time

20 Thrusters

20 SDLHP

20 Push Jerks

20 OH Squats

20 Front Squats

*EMOM 4 burpees (workout starts with 4 burpees)

(95/65) or DB (55/35)

 

WOD 22 - Baseline from Hell

5 Rounds, 3 min rest between rounds

400m Run

10 pull-ups

20 push-ups

30 sit-ups

40 squats

 

WOD 23 - Bear Complex

For Time

5 sets of 7 rounds

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

 

WOD 24 - Filthy Fifty

For Time

50 box jumps

50 pull-ups

50 KBS

50 walking lunges

50 T2B

50 push press

50 wall balls

50 burpees

50 double unders

50 bent over rows

WOD 25 - Super Legs

3-5 Rounds, as fast as possible:

20 Air Squats

20 Alternating Lunges (20 total reps)

20 Alternating Split Squat Jumps (20 total reps) (Jumping lunges)*

10 Squat Jumps (Jump Squats)

 

WOD 26 - Time To Get Chipper

50 air squats

10 burpees

40 sit-ups

10 burpees

30 walking lunges

10 burpees

20 pushups

10 burpees

10 pullups

10 burpees

20 pushups

10 burpees

30 walking lunges

10 burpees

40 sit-ups

10 burpees

50 air squats

 

WOD 27

6 RFT

15 reverse lunges

15 hollow rocks

15 push ups

 

WOD 28

2 mins of burpees

2 min rest Sit-up TABATA (8 rounds- 20 seconds of work/ 10 seconds of rest)

2 min rest

2 mins jumping jacks

 

WOD 29

5 Rounds

5 pushups

30 second plank

5 pushups

30 second plank

1 minute rest (scale to elbows if needed)

 

WOD 30 - Angie

For time 100 Pull-ups

(100 Double unders or 300 singles or 100 jump tucks)

100 Push-ups

100 Sit-ups

100 Squats