Did you know that you can successfully modify a lot of our workouts if all you have access to are dumbbells?  This was the set up at our hotel this week, and generally what I see in hotels.  Examples:  For wall balls I will do light db thrusters with an emphasis on driving up quickly, for barbell snatches I do DB power snatches and overhead squats,  DB lunges instead of the barbell lunges, etc.  The list goes on.  If you are traveling with access to a nifty little gym like the one here, look up our WOD and make it work!  I did 2o0m sprints, v-ups, db thrusters, good mornings, shoulder rehab, and some other goodness in this tiny place.  And only the teenagers looked at me funny, but they look at everyone funny so I didn’t take it personally.  Give me your best travel WODs.

Friday’s WOD:


Muscle Up Work: 10-12mins working on the transition, false grip holds, false grip pull ups, etc.  Do work!


AMRAP 14min

40 Double Unders

20 DB Power Snatch (you choose, challenge yourselves)

10 Pull Ups  (Rx+: chest to bar)

*120 Singles



Categories: CFSL BLOG


Stewie · July 17, 2014 at 9:24 pm

Yay!!! Hotel WOD!! Yay!!

Fawn · July 18, 2014 at 10:59 am

I did a WOD exclusively in my hotel room one day because it didn’t look too terrible. I never learn my lesson, looks can be decieving. It was something like 7 rounds of 10 pushups, 10 air squats and 10 v-ups. I got to round 5 on the push ups and had to stop with those because it became painful for my right shoulder.

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