CrossFit Travel WODs for Cruises

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

A bunch of you guys asked if I exercised on the cruise last week””and you bet I did! I {heart} exercise! And running! And iced coffee!

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There was a jogging track on the cruise ship, so I did a couple of 3-mile runs (27 laps) during the week.

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There was also a gym on board, but it wasn’t all that great (Mal and I also really missed CrossFit), so we made up a few WODs to do on the deck near the track.

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Except for the last WOD listed below (which calls for a jump rope), these workouts don’t require any equipment and can pretty much be done anywhere. Mal and I just found some space near the track and busted out the exercises.

“Marathon Monday”

3 rounds for time:

  • 26 Hand-Release Push-Ups
  • Run 1 lap
  • 26 Burpees
  • Run 1 lap
  • 26 Hollow Rocks
  • Run 1 lap
  • 26 Air Squats
  • Run 1 lap

“Day at Sea”

  • Run 5 laps
  • 50 Push-Ups
  • 50 Sit-Ups
  • Run 4 laps
  • 40 Push-Ups
  • 40 Sit-Ups
  • Run 3 laps
  • 30 Push-Ups
  • 30 Sit-Ups
  • Run 2 laps
  • 20 Push-Ups
  • 20 Sit-Ups
  • Run 1 lap
  • 10 Push-Ups
  • 10 Sit-Ups

Mal brought his jump rope on the trip, so instead of running 5 laps for the “Day at Sea” workout, he did 50 Double Unders and instead of running 4 laps, he did 40 Double Unders, etc. We only had one jump rope, so I ran while he jumped rope.

“Hooray for Honduras”

  • 10 Handstand Push-Ups
  • 20 Hand-Release Push-Ups
  • 30 Jump Squats
  • 40 Hollow Rocks
  • 50 Burpees
  • 60 Mountain Climbers
  • 70 Air Squats
  • 80 Walking Lunges
  • 90 Double Unders (or 180 Singles)


I spent the morning developing a new recipe for Lipman Produce. They sent me a complimentary case of their tomatoes to experiment with. (Full disclosure: They’re also compensating me for my participation.)

Mom, that’s a whole heck of a lot of tomatoes. What in the world are you going to do with them? I mean, I don’t even like tomatoes, so I can’t help you eat them. Maybe Dad will eat some? 

As you can see from my panicked pug face, I’m very concerned about the number of tomatoes in this house right now.

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Mid-morning, I snacked/taste-tested my creation and holy yum! I can’t wait to share this recipe with you guys. I’ll be on the Lipman Produce website soon.

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For lunch, I whipped up a “garbage salad” with random goodies from the refrigerator: greens, leftover pasta with kale and walnut pesto, roasted tomatoes, carrots, celery, green bell pepper, balsamic vinegar, and truffle oil.

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A little while later, I made a smoothie with frozen mango, frozen strawberries, almond milk, and vanilla protein powder.

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Pug walk and then CrossFit!

P.S. My “Will Run for Iced Coffee” tank is available in my CNC Spreadshirt shop. It’s a racerback performance top made from bamboo, cotton, and spandex. It’s sweeeeeet! There’s one that says “Will Run for Beer” too!



  1. Gah that pizza looks awesome! As does that pasta.

    I’ve always exercised on the cruises I’ve went on…once you get used to running while the boat is going, nothing can stop you! 🙂 The big swells almost feel like running on a roller coaster. Haha

    And I absolutely ADORE your “Will Run for Iced Coffee” shirt – I’m going to check it out now!

  2. It’s a really weird feeling to be running on a track on a cruise ship when you are out at sea. Especially if you are running in the opposite direction of the ship! I didn’t know if I was coming or going!

  3. Just FYI, your single unders should be 4 to 1 if you are unable to do double unders. So really instead of 90 DU’s, 360 single unders should be done. Doubling the 90 to 180 is EASY.

  4. Wow, you are far better than I at sticking to a workout regimen while on vacation. My husband and I took a cruise in March and didn’t do a lick of exercise on the ship :-/ Definitely got right back into when we got home though!

    That smoothie looks delicious. I haven’t had one in forever since I usually don’t care for the texture, but mango + strawberries + almond milk sound delish!

  5. Just ordered the “Will Run for Beer” shirt for the Harpoon 5-Miler 🙂 I haven’t been very good about training, so hopefully this shirt will give me a leg up… or at least other runners a laugh as they pass me!

  6. Those WODs look awesome! I love working out on vacations too-not because I feel like I have to, but because it gives the day a good start. They’re usually shorter sessions anyways–but I love those endorphins in any form 🙂

  7. I don’t have a vacation planned until August (to Disneyland) but I’m already concerned about missing CrossFit the week I’m there! I like how you and Mal come up with your own WODs. We’ll definitely have some Disney inspired WODs while we’re away. 🙂

    That tomato pizza-ish item looks delicious. Can’t wait for the recipe!

  8. I’ve never thought of tomatoes as art but your pizza makes them look beautiful!

    p.s. can you feel the boat move on a big cruise boat like that? i get so seasick I’ve avoided cruises but it would be fun to give it a try sometime!

    1. If there are rough seas, you can definitely feel the ship move. I took Bonine everyday and didn’t have any issues, and I usually get motion sickness pretty bad.

  9. I’m going to try those workouts! I don’t actually do crossfit but I love going online and finding WODs that I can try at home without equipment and stuff. Thanks!

  10. You are solid muscle!(Strong is the new skinny…) Those workouts actually sound kind of fun – the creative names get me every time! I am curious, why do you love iced coffee(I do too) so much – even when it’s cold outside? The only problem with it is that I tend to suck it down in like… 2 minutes.

  11. Maybe I should start saving up and actually get a membership to Crossfit because you look amazing Tina!! And I really want that tank top. 🙂

  12. Mmmmm…I love roasted tomatoes. And there’s something really empowering about mcgivering your own workouts while on vacation. Last year in Vegas, you had to pay to use the gym at the hotel we were at (not cool), so I made an epic workout with intervals of stair running and body weight exercises in our room…it rocked!

  13. I love that you kept up your fitness whilst on vacation!! We do the same, although I really do need to start trying some of your WODs, because it is TIME for a workout reboost~ thanks for the ideas!

  14. If you just add an egg to that smoothie, it would be a pancake according to you, right? That’s a great pancake recipe you have.

  15. I love exercising on the cruise. Running laps around the boat in a new port every day. I liked to use the golf course for my strength stuff and planks and maybe a little yoga.

  16. Just curious…what does your Starbucks iced coffee consist of? Like how do you order it? I’m always baffled by the options they have not to mention I have no clue what is in the regular menu items. Thanks!

  17. We cruise every year and always pick our ship by the gym quality. For us that has meant Princess which has really well-equipped gyms. On cruise I usually work out twice a day so I can fit in a little dessert.

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