Travel Workouts

 

Travel can throw off even the best routines—flights, long drives, busy schedules, and family time make it hard to stick to your normal training. But the goal isn’t perfection while you’re away, it’s consistency in a different form. Some movement is always better than none. 

 Shifting your mindset helps. Instead of trying to follow your program exactly, ask: how can I move today?  

A quick hotel workout, a walk exploring somewhere new, or a short hotel gym session all count.

On this trip I did some Tabatas right in the hotel room...

:20 on/ :10 off- 8 intervals 

Air Squat

Push-up

Sit-up

Lunge

and one day the workout was a very quick 

21-15-9 

Med Ball Cleans 

Dumbbell Push Press

It’s also been great to see hotel gyms improving. Many now have medballs, kettlebells, heavier dumbbells, and even barbells. On this trip, having a barbell allowed me to get at least one full day of my programming in from Jim...

Front Squat 

3-3-3-3

+ accessory work! 

+ some CrossFit
5 Rounds:

1:00 on the Rower

5 Split Jerks

5 Trap Bar Deadlifts

It wasn’t perfect—but it was enough. 

 Intensity may look a little different when you travel, and that’s okay. Sleep, nutrition, and schedule aren’t always ideal, so dialing it back and focusing on quality movement can be the right move. At the same time, travel is about being present, being there for family time, experiences, and rest matters too. Not every day needs a workout, and not every workout needs to be hard. Fitness should support your life—not compete with it.

March week 4 Workouts

 

Solid workout from CrossFit Quaterfinals!

Megzeee custom WOD

AMRAP in 7 Minutes:

4 Calories Air Bike

8 Pull-ups

Rest 1:00

AMRAP in 7 Minutes:

5 HSPU

10 Deadlifts 

(could be done with C2B or BMU and strict HSPU and any weight DL per level and ability)

Aim for 5 -7 Rds....

Partner AMRAP in 12 Minutes 

"You go I go" style...

3 Cals Air Bike

6 Burpees

9 Push Press

Masters Partner WOD: 

AMRAP in 10 (share the work as needed)

30 Crossovers / SU / DU

15 Push Press

10 Burpees 

Kathy/ Richard 3+48 35/55

Terry / Lee 4+20 55#/40#

Devin /Ali 4+ 20 55#

Foundations WOD:

AMRAP in 10 Minutes:

C2 Bike 8 Cals

8 Push Press 15#

4 Burpees 

Brenda 3+3 

ANY OF THESE WORKOUTS CAN BE SCALED UP OR DOWN...

In CrossFit, every workout is designed to meet you where you are—then push you just enough. The goal is relative intensity, meaning the effort is tailored to your physiological capacity and psychological tolerance, not someone else’s. The same workout can look very different across athletes:

 Load: A heavy barbell for one person becomes a lighter weight or dumbbells for another.

Skill: A pull-up might scale to a banded version or ring rows—or progress up to chest-to-bar or bar muscle-ups.

Volume: 30 reps could become 20, or even 10, to preserve intensity and mechanics.

Movement complexity: A snatch might scale down to a hang power snatch or even a dumbbell variation. On the flip side, more advanced athletes can scale up by increasing load, adding volume, or choosing more complex variations.
 At its core, CrossFit isn’t about doing more—it’s about doing what’s appropriate, so everyone trains hard, safely, and effectively

J-WOD 3.25.26

"must wear crown royal shorts for this workout"

 I present you the.... The Lyons Press Medley - Jason since you created this, why not do it again! 

Shoulder Press-Push Press-Push Jerk 

Keeping a barbell in your hands throughout the sequence of the 3 movements, perform 3 reps of Shoulder Press, 3 reps of Push Press and 3 reps of Push Jerks prior to re-racking the barbell. You will add weight to the barbell based on your level and ability. Perform the same sequence (3SP/3PP/3PJ) and re-rack. You will continue to increase the weight on the bar and the weight will eventually get to the point you cannot perform the Shoulder Press. At this point continue the Press Medley with only the Push Press and Push Jerk (3PP/3PJ). When the weight gets too heavy that you fail on the Push Press you will continue the Press Medley with Push Jerks (3 reps) only. 

Record the top weight for each lift. 

Click here to compare to 2.20.21.

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Click here to compare to 3.23.15.
Click here to compare to 8.30.14.
Click here to compare to 2.19.13.

3.18.26

Inspired by the CFKOP Daily WOD

 For time:
15 Calories Air Bike 
3 Rds 
9 Burpees 
9 Wallballs 14#
15 Calories Air Bike 
2 Rds 
15 Burpees
15 Front Squats 65#
15 Calories Air Bike 
1 Rd 
21 Burpes
21 Overhead Squats 65#

Results:
Aimee 16:53

J-WOD 3.17.26

Happy St. Patty's Day!

For time:

40 Calories Row
20 Power Cleans 95#
30 Calories Row 
15 Power Cleans 115#
20 Calories Row
10 Power Cleans 135#

On the Road Again!

Not having access to a full gym isn’t a reason to stop training—it’s an opportunity to simplify and stay consistent. I have a client heading to Europe for two weeks. Great trip, tight schedule, and small hotel rooms with little to no gym space. Instead of overcomplicating it, we leaned into the roots of CrossFit: constantly varied, functional movements, performed at the right intensity. Before he heads out each day to explore, he’ll knock out short, effective sessions using just bodyweight—squats, lunges, push-ups, burpees, and sit-ups. No equipment. No excuses. Just smart programming with variance in time, intensity, and structure—some days intervals, some days quick “for time” efforts, others a steady pace. The goal isn’t to crush him—it’s to keep him moving, maintain strength and stamina, and support the lifestyle he’s out there enjoying. Fitness that fits into life, not the other way around. If you’re someone who travels often—a true road warrior—this is your reminder: you don’t need perfect conditions to stay consistent. You need intention and a plan. 

Week 1
Day 1 –For Time :
3 Rounds:
20 Squats
15 Sit-ups
10 Push-ups

 
Day 2 – Intervals (1:00 On / :30 Off)
Rotate: (4 Rounds)
Min 1: Lunges
Min 2: Push-ups
Min 3: Sit-ups
Min 4: Rest (1:00)
 

Day 3 – Tabata (20s on / 10s off)
Squats (8 rounds)
Burpees (8 rounds)

Day 4 – Rest / Walk

Day 5 – AMRAP 15 Minutes:
15 Lunges
10 Push-ups
5 Burpees

 
Day 6 – Descending Ladder (For Time)
15-12-9-6-3:
Squats
Sit-ups

 
Day 7 – Intervals (30s On / 30s Off x 16 min)
Alternate: Push-ups and Reverse Lunges
 

Week 2
Day 8 – For Time (Longer Effort)
4 Rounds:
15 Squats
10 Push-ups
5 Burpees

 
Day 9 – EMOM 16
Min 1: 15 Sit-ups
Min 2: 12 Lunges
Min 3: 10 Push-ups
Min 4: Rest

 
Day 10 – Tabata Mix
Alternate each round (8 total):
Squats / Sit-ups
Then:
Lunges / Push-ups (8 rounds)

Day 11 – Rest / Move

 
Day 12 – Chipper (For Time)
40 Sit-ups
30 Lunges
20 Push-ups
10 Burpees

Day 13 – Intervals (1:00 On / 30s Off x 15 min)
 Rotate: Squats Burpees Sit-ups
 
Day 14 – AMRAP 10 (Finish Strong)
10 Lunges
5 Push-ups
5 Burpees

March -Week 3

For over two decades, CrossFit.com has been the longest-running, most consistent resource for CrossFit programming. Built on the foundation of constantly varied, functional movements performed at high intensity, it continues to deliver simple, effective workouts that stand the test of time. The classic three days on, one day off approach creates consistent exposure to all elements of fitness—including your weaknesses. That’s the point. No patterns, no comfort zones—just intentional variance that builds true, well-rounded capacity allowing us to be prepared for any and all things. Take Danielle. She’s always loved cardio, but for years she’s followed the CFKOP program anyway—showing up for strength days, skill work, and the shorter, more intense efforts outside her comfort zone. Because of that, she hasn’t just maintained her engine—she’s expanded everything around it. That’s CrossFit. The following workouts are inspired by CrossFit.com but for Danielle!!! 

Day 1: 

For time:
400-meter run
30 toes-to-bars
400-meter run
10 wall walks
400-meter run
30 toes-to-bars
400-meter run 

 Day 2: 

For time:
21 hang power cleans, first weight
15/21-calorie row
15 hang power cleans, second weight
10/15-calorie row
9 hang power cleans, third weight
7/9-calorie row
Rest 5 minutes
21 box jumps
21 Chest to Bar Pull-ups
15 box jumps
15 Chest to Bar Pull-ups
9 box jumps
9 Chest to Bar Pull-ups
 

♀ 95/105/120-lb barbell and a 20-inch box
♂ 135/155/175-lb barbell and a 24-inch box 

Day 3: 

Power Clean 3-3-3-3-3 

Day 4: 

For time: 5,000-meter C2 bike
30 Power Cleans (95/135#)
200-meter kettlebell farmers carry
3,000-meter C2 bike
20 Power Cleans (95/135#)
100-meter kettlebell farmers carry
1,000-meter C2 bike
10 Power Cleans (95/135#)
50-meter kettlebell farmers carry
500-meter C2 bike ♀
 35-lb kettlebells ♂ 53-lb kettlebells 

Day 5:
Back Squat 5-5-5-5-5
 
Day 6: Topsy: 

Complete as many rounds and reps as possible in 25 minutes of: 

3 muscle-ups 

8 thrusters (75/115#) 

17-calorie row

Day 7: Cardio Sunday - Danielles favorite!

2000 Meter Row

50 Burpees

800 Meter Run 

40 Burpees

400 Meter Ski

30 Burpees

Partner Saturday in the Lyons Basement

 

4 Rounds for time of:

1:00 Bike/Row (together)

40 Sit-ups (your choice ABMAT or GHD)

40 Kettlebell Swings

*perform Sit-ups and KBS you go/I go style. 

Cash out:

5 Sets for Max Strict Pull-ups

Results:

Aimee + Jason 16:20

Aimee 5x5 

Jason 5x1 banded

3.12.26 - Masters

*Buy in* 
Squat Therapy 

AMRAP in 18 Minutes:
6 Calories Ski
12 DB Front Squats
8 Calories Bike/Row
12 DB Thrusters

Barb 3+26 15#

Lisa 4+18 12#

Kathy 4+1 12# row

Terry 4+18 15# row

Devin 5 15#

Brenda 4 8#

Teresa 4  15#

Deb 4 10/8

3.10.26

Consistency + Adaptation 

Megzz has been doing CrossFit for nearly two decades. That kind of longevity doesn’t come from perfect motivation every day—it comes from consistency. Over the years, Meg has trained through great days, tough days, and even injuries. Sometimes the goal wasn’t to push harder, but simply to keep showing up and adapt the workout to what her body needed that day. 

One of the classic elements of CrossFit is the descending rep scheme—like 21-15-9 or 15-12-9-6-3. The reps get smaller as fatigue builds, which makes workouts intense but also accessible. You can adjust the load or movement, but the structure keeps you moving. Megzz's journey shows that consistency and adaptation work together. Even when motivation dips or training looks a little different, showing up allows the program to keep working for you—and that’s where the real progress happens.

 21-15-9 Reps of:

Bike Calories

Deadlift 

Handstand Push-ups

Toes to Bar

Aimee 14:25 (155/Air Bike)

Megs 14:25 (113/C2 Bike)

another good one...

15-12-9-6-3 reps of:

Ski Cals

Push Jerk 

Kettlebell Swings 

Masters 3.10.26

 15*12*9*6* reps of:

Toes to Bar

Push-up

Kettlebell Swing 26#

*30 DU or SU or CrossOvers

Richard 13:49 SU

Lisa 13:40 DUA

Kathy 11:21 SU

Teresa 14:45 DUA

Terry 14:35 Xover

Lee 14:06 DU

Devin 13:53 DUA

J- WOD 3.9.26

 Jason Travels a lot...as do many of us. It's not glamorous it's early mornings and late nights and dinners out and airplane travel which is EXHAUSTING...here's a Hotel WOD for him and for you all do to in your Hotel room before you start your day!

Find the Tabata man "aka songs' on Spotify and do this:

20 Seconds on 10 off- how ever many intervals you have time for...Post to comments the intervals you do and amount of reps... 

Tabata Squats

Tabata Push-ups

Tabata Lunge

Tabata Sit-up 

 Tabata Burpees

Just a few Workouts

AMRAP in 16 Minutes:

2 Wall Walks

6 Clean and Jerks (95/135#)

12 Calories Air Bike 

5 Rounds for time of:

10 Pull-ups

10 Power Snatches (65/95#)

10 Calorie Row

21-15-9 reps for time of:

Overhead Squat 75/115#

5 BMU in between each round

For time: (for Danielle) haha!

1000 Meter Ski

30 Wallballs

750 Meters Ski

30 Kettlebell Swings (53/70#

500 Meter Ski 

30 Burpees

250 Meter Ski 

30 Slamballs

Super Masters

 

At CrossFit, we often say that the needs of Olympic athletes and our grandparents differ by degree, not kind. The movements are the same—only the level changes.

Bob and Steve are a perfect example of that truth.

At 81 and 79 years old, they show up, move, laugh, and work hard alongside everyone else. Their workouts may look a little different than someone half their age—lighter weights, modified movements, a little more time between efforts—but the intention is exactly the same: move well, get stronger, and keep doing the things that matter in life.

Every squat helps them stand up with confidence. Every press keeps their shoulders strong for daily tasks. Every class builds not just fitness, but connection and community.

Bob and Steve remind us that fitness isn’t reserved for the young or the elite. It’s for anyone willing to show up and take the first step.

Because in CrossFit, you’re never too old to start—and strength has no expiration date.

Today Bob and Steve's workout was:

Warm up:

Row

Agility Ladder

Shoulder Mobility and Crossover Symmetry 

Farmers Carry 

Deadlift 

5-5-5-5-5

alternating with Bar Hangs and Jumping Pull-ups

J- WOD 3.4.26

The Deadlift is more than picking weight up off the floor — it’s learning how to create power, protect your spine, and move with confidence. It builds your glutes, hamstrings, and back — the muscles that keep you strong in sport and in life. Groceries, kids, furniture — that’s real-world strength. Every rep teaches you to brace, commit, and finish what you start. Simple. Heavy. Effective.

 

Deadlift 
3-3-3-3-3

Cash out:
21-15-9
Air Bike Calories
  Kettlebell Swings  

J- WOD 2.25.26

J- WOD - Week 2 

It’s not the random PR. It’s not the one perfect week. It’s the steady return — to CrossFit, from the barbell, to the bike, to the basics — over and over again, master them. Adaptation doesn’t come from intensity alone. It comes from repeated exposure. The body responds to what you do consistently, not occasionally. Strength builds. Engine improves. Confidence compounds. Not because of one workout — but because you kept showing up. 

 “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” — Aristotle 

 Train consistently. Adapt inevitably.

2 Rounds for time of:

 25 Air Squats

25 Double Unders

20 Dumbbell Front Squats

20 Double Unders

15 Dumbbell Push Press 

15 Double Unders

10 Dumbbell Thrusters 

10 Double Unders

2.21.26

 

In teams of 2: 

100 Toes to Bar

80 Goblet reverse lunge step ups (alternating)

100 Calories Bike

From the Hybird L2 at CrossFit King of Prussia

2.19.26

 

For time:

21-15-9:

Thruster 65/95#

C2 Bike 

Aimee 6:14

Cate 6:11

Masters 2.19.26

 

3 Rounds of:

:45 Seconds on :15 Seconds off

Cardio/Row or Bike

Kettlebell Swings

Sit ups - ABMat or GHD

Burpees

then 

Hang Power Snatch 

1-1-1-1

Deb 126/23.5
Brenda 100/ PVC
Lisa 129/ 35
Devin 153/ 48
Ali 163 35 KB/65
Terry 156 / 52
Teresa 123/ 37
Barb 98/ 45
Lee 165/ 37
Richard 145/ 35
Kathy 135/36

Lauren's WODs

This week’s spotlight is on Lauren Taylor, who continues to put in the work as she prepares for the upcoming CrossFit Open and another run at the CrossFit Games. 

Lauren trains hard year-round, but lately she’s been dialing things up even more—adding extra sessions, focusing on quality movement, and pushing her conditioning to be ready for the season ahead. 

Her dedication showed last year when she earned 1st place in the Moderate Neuromuscular Division, and she’s aiming to stand on top again. 

Her training is rooted in the methodology of CrossFit—constantly varied, functional, and scaled with precision to meet her adaptive needs while still demanding intensity and excellence. 

You’ll often find her closing out the week with the legendary Friday “Kitchen Sink” session at CrossFit King of Prussia. If you ever want to jump in, she’s always happy to have friends join, share the grind, and build community along the way. Below are just a few of her workouts from the week—proof that consistency, resilience, and heart are what truly drive progress.

For time 

Thrusters

5-4-3-2-1 

Rope Climbs 

2-2-2-2-2

AMRAP in 6 Mniutes:

2 Wall Walks 

8 Toes to Bar

Rest 2:00

AMRAP in 7 Minutes:

2 Bar Musle Ups

8 Power Cleans

Rest 2:00

AMRAP in 5 Minutes:

5 Deficit Push-ups

10 Pull-ups 

20 Back Rack Lunges 

For time:

35 Calorie Row

35 Dumbbell Snatch 

25 Calorie Row

25 Wallballs

15 Calorie Row

15 Toes to Bar 

Power Snatch + 3 OHS

1-1-1-1-1-1

J-WOD 2.18.26

THE J-WOD -For Jason — and Anyone Getting Back to It This one’s for you...

Life gets busy, schedules get packed, and sometimes training takes a back seat. But today is about carving out a little time for yourself, moving your body, and remembering that fitness doesn’t have to be complicated to be effective. Just show up, start where you are, and build momentum again. I'm pairing this with a simple Workout of the Day (WOD) that works just as well for someone brand new, getting back into a routine, or looking for a solid sweat without overthinking it.

For time:

500 Meter Row

20 Burpees

400 Meter Row 

15 Burpees

300 Meter Row

10 Burpees

200 Meter Row

5 Burpees

Masters 2.17.26

 

AMRAP in 15 Minutes:

8 Calories C2 Bike/Air Bike/Row

10 Dumbbell Bench 

10 Dumbbell Deadlift 

Results:

Barb. 5+ 8 25/20 C2 bike

Richard 5+12 row/ 30#/20#

Lee 6+5 C2 bike 20/15#

Lisa 5+3 air bike/ 25/15

Teresa 6+4 echo bike  20/30

Brenda 5+12 10C2 bike/10

Deb 5+27 C2 bike 10/15#

Ali 7+1 air bike / 20/35

Kathy 5 / Row 20#/15#

Devin 6 air bike/ 25/15

The Next Chapter

For many years, this space grew into something bigger than I ever imagined. What began as a simple place to share workouts, ideas, and a love for fitness quickly evolved into CrossFit King of Prussia — a community, a home, and a chapter of my life that I will always be grateful for. Since I sold CFKOP in October of 2025, that chapter has closed, and I am no longer the owner, but I'm still a coach and athlete there. But while the role has changed, my passion for coaching, programming, and helping people move better, feel stronger, and live fuller lives has not. So, this site returns to its roots. This will once again be a place for fitness sharing — workouts I design for my clients and myself throughout the week, highlights of the individuals and classes I continue to coach, and reflections from my ongoing journey in health and performance. 

Fitness has always been about more than sets and reps. It builds strength, yes — but it also builds resilience, confidence, and clarity. It supports mental health, creates emotional balance, and fosters connection through shared effort and encouragement. The social bonds formed through training together are just as powerful as the physical results. My mission moving forward is simple: Keep moving. Keep learning. Keep sharing. Thank you for being part of this journey — past, present, and future. 

If you choose to follow this blog please post your scores to comments to tag me on social media @almotherofdragons.

February Week 3 -in no particular order 

Amrap in 20 Minutes:

8 C2B Pull-ups

10 Handstand Push-Ups 

12 Box Jumps (20/24) 

14 Alternating Dumbbell Snatches (35/50) 

3 Rounds For Time 

15 Calorie Row 

15 Deadlifts (155/225) 

15 Toes-to-Bar 

15 Bar-Facing Burpees 

All for time

2 rds: 

5 Wall Walks 

20 Back Rack Lunges (65/95) 

3 rds 

20 ft Handstand Walk 

12/10 Calorie Bike 

4 rds 8 Power Snatches (65/95) 

30 Crossover Single Unders (or 20 Double Unders)

For Rounds and Reps:

AMRAP in 10 Minutes

10 cal Row

10 Thrusters (65/95)

rest 2:00

AMRAP in 12 Minutes

12 Cals Air Bike 

12 KBS (35/53)

rest 2:00 

AMRAP in  8 Minutes

8 Cal Ski

8 Box Jumps (20/24)

Back Squat 

5/5/5/3/3/3