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I am a CrossFitter. I love the feeling of physical exhaustion and the soreness that comes from pushing my body to its limits. While in Ireland I asked my CrossFit Ireland couch what I could do while I was out of the country to keep up with training. Please note that everything below is intended to be done with full output and no waffling in-between sets (unless you really can't push on further).

Colm O'Reilly from CrossFit Ireland sent me the following with this preface:

Here's a hole pile. If you get bored with these, send me an email and we'll go from there

  • 3 rounds: run 1/2 mile, 50 air squats
  • 10 rounds: 10 push-ups, 10 sit ups, 10 squats
  • 200 air squats
  • "Susan": 5 rounds: run 200m, 10 squats, 10 push ups
  • 3 rounds: sprint 200m, 25 push ups
  • 3 rounds: 10 handstand push ups, run 200m
  • Tabata squats, Tabata push ups
  • 20 rounds: 5 push ups, 5 squats, 5 sit ups
  • Walk 100 meters on your hands, even if it is 2 meters at a time
  • 10-9-8-7-6-5-4-3-2-1 sets of sit-ups, sprint 100m between each set
  • "Invisible Fran": for time: 21-15-9 air squats, 21-15-9 push ups
  • 5 minutes: handstand or headstand (headstand: do not stay over a minute at a time)
  • Run 1 mile
  • 6 rounds: 10 push ups, 10 air squats, 10 sit ups
  • Do 1 air squat and take one breath (you can breath all you want while you do the squats), do 2 air squats and take 2 breaths, etc., up to 10, and then come back down to 1
  • 5 rounds: 3 vertical jumps, 3 squats, 3 long jumps
  • 8 rounds: 30 second handstand, 10 squats
  • 10 rounds: 10 push-ups, sprint 100m
  • Tabata squats
  • 5 rounds: sprint 400m
  • 10 rounds: sprint 100m
  • 25 pressing snatch balances each arm. No weight.
  • Run 1 mile, every 1 minute 30 lunges
  • 5 rounds: 30 second handstand, 20 air squats
  • 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump
  • 100 air squats
  • 4 rounds: 25 jumping squats
  • 4 rounds: 10 vertical jumps, 10 push ups, 10 sit ups
  • Run 1 mile, every 1 minute 10 air squats
  • 100 burpies
  • 5 rounds: 10 vertical jumps, run 400m
  • 3 minute handstand
  • 100 air squats
  • 5 rounds: 1 minute handstand, 1 minute hold bottom of squat
  • 10 rounds: sprint 100m, walk 100m
  • 100 push ups
  • 10-9-8-7-6-5-4-3-2-1 burpies and sit ups
  • 3 rounds: 50 sit-ups, run 400m
  • 10 rounds: 10 walking lunges, 10 push-ups
  • 10 rounds: 10 burpies, sprint 100m
  • 4 rounds: run 400m, 50 air squats
  • 10 rounds: 30 second handstand, 30 second squat hold
  • 5 rounds: 10 vertical jumps, 10 push-ups
  • 10 rounds: 10 push-ups, 10 squats
  • 30 repetitions: handstand to jack-knife to vertical jump
  • For time: run 1 mile, 100 air squats at midpoint
  • 7 rounds: 7 squats, 7 burpies
  • 10 rounds: 30 second handstand, 30 second squat hold
  • 5 rounds: burpie to the push up position, 10 push ups, burpie out
  • For time: run 1 mile, 50 squats
  • 10 rounds: 30 seconds plebs plank, 30 seconds squat hold, 30 seconds hollow rock hold
  • 10 rounds: 5 push ups, 30 second plebs plank
  • 5 rounds: 50 air squats (rest equal amount as it took to do the last 50)
  • Run 1 mile, every 1 minute 10 push-ups
  • 8 rounds: sprint 100m, 30 squats
  • 3 rounds: 30 push ups, 30 second handstand (or plebs plank)
  • 10 rounds: 10 sit ups, 10 burpies
  • 250 jumping jacks
  • 100 jumping jacks, 75 air squats, 50 push ups, 25 burpies
  • Tabata push-ups
  • 5 rounds: 30 second handstand, 30 second squat hold
  • 5 rounds: run 1 minute, squat 1 minute
  • 5 rounds: 10 push-ups, 10 hollow rocks, run 200m
  • 4 rounds: 20 sit ups, 20 push ups, run 400m
  • 10 rounds: sprint 50m, 10 push ups
  • 4 rounds: 50 air squats (rest 2 minutes between rounds)
  • 3 rounds: 20 tuck jumps, 30 second handstands
  • 3 rounds: sprint 400m, 30 air squats
  • 3 rounds: 20 jumping jacks, 20 burpies, 20 air squats
  • 10 rounds: run 100m, 20 air squats
  • 100 air squats, 3 minutes rest, 100 air squats
  • 10 rounds: sprint 50m
  • 3 rounds: run 400m, 30 air squats, 30 seconds handstand
  • 50 burpies
  • Run 1 mile, every 1 minute 20 air squats
  • 5 rounds: 30 seconds handstand, 60 second squat hold
  • 3 rounds: run 200m, 50 squats
  • 3 rounds: 20 air squats, 20 burpies, 20 push-ups
  • 5 rounds of 30 seconds handstand, recover, 2 rounds of run 800m
  • 4 rounds of 5 rounds: 15 seconds high knee run, 1 push up