At Home WODs

Athlete out of town?  Starting at home?  Out of town without access to a CrossFit box?

Here are some workouts for you to do at home or when you’re traveling!


 

No equipment:

  • Run 1/2 mile, 50 air squats – 3 rounds
  • 10 push-ups, 10 sit ups, 10 squats – 10 rounds
  • 200 air squats for time
  • Walk 100 meters on your hands, even if it is 2 meters at a time
  • Susan: Run 200m, 10 squats, 10 push-ups – 5 rounds
  • Sprint 200m, 25 push-ups – 3 rounds
  • 10 handstand push-ups, 200m run – 3 rounds
  • Tabata squats and tabata push-ups
  • 5 push-ups, 5 squats, 5 sit ups – 20 rounds
  • 10-9-8-7-6-5-4-3-2-1 sets of sit ups and a 100 meter sprint between each set
  • Invisible Fran: 21-15-9 of air squats and push-ups
  • Spend a total of 5 minutes in a handstand, or headstand (if you are using the headstand do not stay over a minute at a time)
  • Run 1 mile for time
  • 10 push-ups, 10 air squats, 10 sit ups – 6 rounds for time
  • Do one air squat and take one breath (you can breathe all you want while you do the squats), do 2 and take 2 breaths etc, up to 10, and then come back down to one
  • 3 vertical jumps, 3 squats, 3 long jumps – 5 rounds
  • Handstand 30 seconds, 10 squats – 8 rounds
  • 10 push-ups, 100m sprint – 10 rounds
  • Tabata push-ups
  • 400m sprints – 5 rounds
  • 100m dash – 10 rounds
  • Run 1 mile, lunging 30 steps every 1 minute
  • Handstand 30 seconds, 20 air squats – 5 rounds
  • 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump
  • 100 air squats for time
  • 25 jumping squats – 4 rounds
  • 10 vertical jumps, 10 push-ups, 10 sit ups – 4 rounds
  • Run 1 mile, doing 10 air squats every
  • 100 burpees for time
  • 10 push-ups, 10 squats, 10 sit ups – 10 rounds
  • 10 vertical jumps, run 400 meters – 5 rounds
  • Spend a total of 3 minutes in a handstand
  • 100 air squats for time
  • Handstand 1 minute, hold bottom of the squat for 1 minute – 5 rounds
  • Sprint 100 meters, walk 100 meters – 10 rounds
  • 100 push-ups for time
  • 10-9-8-7-6-5-4-3-2-1 burpees and sit ups
  • 50 sit ups, 400 meter run/sprint/walk – 3 rounds
  • 10 walking lunges, 10 push-ups – 10 rounds
  • 50 split jumps for time
  • Handstand for 30 seconds or 5 handstand push-ups, 400 meter run – 4 rounds
  • 10 Burpees, 100m sprint – 10 rounds for time
  • “L” sit off the floor hold for 10 seconds – 10 rounds (if you can’t do that, sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead)
  • Run 400 meters, 50 air squats – 4 rounds
  • Handstand 30 seconds, to squat hold 30 seconds – 10 rounds
  • Ten vertical jumps (jump as high as you can, land and do it again), 10 push-ups – 5 rounds
  • 10 push-ups, 10 squats – 10 rounds
  • Tabata squats (count your lowest score)
  • Handstand to jack-knife to vertical jump – 30 reps
  • Run 1 mile with 100 air squats at midpoint, for time
  • 50-40-30-20-10 sit ups for time
  • 7 squats, 7 Burpees – 7 rounds for time
  • 30 second handstand, 30 second bottom of the squat hold – 10 rounds
  • Burpee to the push up position, do 10 push-ups, burpee out – 5 rounds
  • 10 push-ups, 10 one-legged squats (5 each side) – 10 rounds
  • Run 1 mile, plus 50 squats for time
  • 5 squats, 5 push-ups, 5 sit ups – 20 rounds
  • Plebs plank, bottom of squat, hollow rock hold, 30 seconds each – 10 rounds (use the transition times as your rest periods, they should be as brief as possible)
  • 5 push-ups with a 30 second plebs plank (a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps – 10 rounds, then 100m dash @ 80% – 3 rounds
  • Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%
  • Handstand 10 seconds, jack-knife to vertical jump 25 reps
  • Mime 25 sumo deadlift high pulls – 4 rounds (Make them perfect. Be sure the hips extend before the arms bend!)
  • 50 air squats – 5 rounds (rest as it took to do each 50)
  • Run 1 mile and do 10 push-ups every 1 minute
  • Tabata jumping lunges
  • Sprint 100m, 30 squats – 8 rounds
  • 30 push-ups, 30 second handstand or Plebs Plank – 3 rounds
  • Brenton: Bear crawl 100 feet, standing broad-jump 100 feet (do 3 burpees after every 5 broad-jumps) – 5 rounds for time
  • 10 sit ups, 10 Burpees – 10 rounds for time
  • Handstand hold, 30 seconds, squat hold 30 seconds – 10 rounds
  • 250 jumping jacks for time
  • 100 jumping jacks, 75 air squats, 50 push-ups, 25 burpees for time
  • Tabata squats and t-push-ups
  • 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat – 5 rounds
  • 10 air squats with eyes closed, open eyes, do 10 push-ups eyes closed – 5 rounds for time
  • Run 1 minute, squat 1 minute – 5 rounds
  • 10 air squats, 10 push-ups, 10 sit ups – 3 rounds for time
  • 10 push-ups, 10 hollow rocks, run 200 meters – 5 rounds
  • Do Tabata squats with eyes closed
  • Bottom to bottom tabata squats (rest at the bottom of the squat instead of standing, without support on your hands or butt and make the bottom good, straight back, butt back)
  • 20 sit ups with support under the lumbar spine, 20 push-ups, run 400m – 4 rounds
  • Handstands, 30 second hold, 30 second static squat, 30 second rest – 8 rounds
  • Sprint 50 meters, 10 push-ups – 10 rounds
  • 50 air squats – 4 rounds rest for 2 minutes between rounds
  • 20 tuck jumps – 3 rounds, 30 second handstands – 3 rounds
  • 400m run/sprint, 30 air squats, – 3 rounds for time
  • 20 jumping jacks, 20 burpees, 20 air squats – 3 rounds
  • Warm up, Run 100 meters and do 20 air squats – 10 rounds
  • Handstand 30 seconds – 5 rounds then run 800 meters, rest as long as it took to run, then run another 800m, for time
  • 100 air squats, 3 min rest, 100 air squats
  • Run with high knees for 15 seconds and drop into a push up, get back up and run with high knees again for 15 seconds – 5 rounds (each pushup counts as 1 rep), rest, do 3 more rounds
  • 50 meter sprint – 10 rounds
  • Test yourself on a max set of push-ups (tight body chest to the floor and full extension!) After that do 100 air squats for time
  • Tabata tuck jumps and then sit ups
  • Run 400m, 30 air squats, handstand 30 seconds – 3 rounds for time
  • 5 handstand to jack-knife to high jump, 5 handstand to jack-knife to tuck jump, 5 handstand to jack-knife to split jump – 3 rounds for form
  • 50 burpees for time
  • 5 push-ups, 5 squats, 5 sit ups – 20 rounds
  • Run 1 mile, stopping every minute to do 20 air squats
  • 30 second handstand, 60 second squat hold (at the bottom of the squat) – 5 rounds
  • Run 200 meters, 50 squats – 3 rounds
  • Tabata Squats
  • 20 air squats, 20 burpees, 20 push-ups – 3 rounds for tims
  • 10 Rounds – 10 air squats, 10 pushups, 10 situps, 10 dips
  • AMRAP 20 – 20 walking lunges, 20 situps, 20 pushups, 20 squats
  • 100 air squats for time.
  • 200 air squats for time.
  • 300 air squats for time.
  • 21-15-9 – situps, pushups, and airsquats.
  • 100 air squats, 50 pushups, and a 1 mile run.
  • Death By Pushups – Do one pushup per minute at the top of every minute.  How many rounds can you complete before you cannot complete the required pushups?
  • Death By Air Squats – Do one squat per minute at the top of every minute.  How many rounds can you complete before you cannot complete the required squats?
  • Death By Burpeee – Do one burpee per minute at the top of every minute.  How many rounds can you complete before you cannot complete the required burpees?
  • 4 Rounds for time – 400 meter run, 20 burpees
  • 7 Rounds for time – 10 pushups, 10 squats, 200 meter run
  • 100 Burpees for time.
  • 10 Rounds – 10 Broad jump burpees.  Rest 30 seconds between rounds.
  • 4 Rounds – 800 meter run, 30 squats, and 30 pushups
  • 400 meter run, 21-15-9 squats and burpees, 400m run.
  • Home Murph: 1 mile run, 100 pushups, 200 situps, 300 squats, 1 mile run
  • 10-9-8-7-6-5-4-3-2-1: Squat, Sit-up, Burpee
  • Tabata push-ups, sit-ups, squats, burpees.
  • 100 pushups, 100 air squats, 100 sit-ups.
  • 5 rounds for time – 30 push-ups, 40 sit-ups, 50 squats
  • 50-40-30-20-10 – Squats and Jump Tucks (or box jumps if you have a 20-24″ ledge to jump onto)
  • 5 push-ups, 10 sit-ups, 15 squats. each minute on the minute for 20 minutes.
  • AMRAP 15 – 5 push-ups, 15 sit-ups, 30 squats.
  • 5 Rounds – Max pushups in 30 seconds.  Max situps in 30 seconds.  Rest 1 minute between rounds.
  • 50 Sit ups, 25 tuck jumps, 40 push ups, 25 vertical jumps, 30 squats, 25 burpees
  • 400 meters: Broad jump burpees.
  • 800 meters – Broad jump burpees.
  • 1 mile – Broad jump burpees.  (if you do this film it – cause you’re both awesome and insane!)
  • Fantastic 50 – 50 jump tucks, 50 pushups, 50 air squats, 50 handstands, 50 lunge walk steps, 50 sit ups, 50 second L-sit hold, 50 burpees – for time.
  • 4 x 400 meter sprints.  Rest 3 minutes between sprints.
  • 3 Rounds – 200m sprint, 400m sprint, 600m sprint.  Rest between each sprint exactly the time it took you to run the previous sprint.  Rest 4 minutes between rounds.
  • 6 x 200 meter sprints.  Rest 2 minutes between sprints.
  • AMRAP 10 – RUN! (how much ground can you cover in 10 minutes?)
  • Run a 5k for time.
  • Run a 10k for time.
  • 4 x 800 meter runs.  Rest 90 seconds between runs.  Keep times within 10 seconds of each other. (learn to run consistently on low rest)
  • 10 x 100 meter sprints.
  • Tabata sprints.  Sprint 20 seconds as far as you can.  Rest 10 seconds.  8 sprinting rounds.
  • Tabata rows. (If you have access to a hotel/gym rower)

At hotel gym

  • 3 x 500m Row Sprints (If you have access to a hotel/gym rower)
  • 2 x 1000m Row Sprints (If you have access to a hotel/gym rower)
  • 2500m Row. (If you have access to a hotel/gym rower)
  • 5000m Row. (If you have access to a hotel/gym rower)
  • 10 Min AMRAP 8 pull-ups, 10 push-ups and 20 Sit ups
  • 8 Minute AMRAP 20 Squats, 15 DB Press, 20 Alt DB reverse Lunge
  • 5 RFT 200 M run, 10 DB Dead Lifts, 20 sit-ups
  • 21-15-9 DB Snatch (21 per side) and Pull-ups
  • 25,50,75 or 100 DB hang squat clean thruster 35#
  • 12 min AMRAP 9 DB thrusters, 12 Sit-ups
  • Angie 10 pull-ups, 100 push-ups, 100 Sit-ups, 100 Squats
  • Dumbbell Fran 21-15-9 thrusters and pull-ups
  • 4 Rounds: .25 Treadmill Run, 20 Sit-Ups, 15 Dumbbell Hang Squat Cleans (35’s/25’s)
  • “Dumbell DT” – 5 Rounds: 12 DL, 9 Hang Power Cleans, 6 Push Jerks (45’s/35’s)
  • AMRAP 20: 6 Strict Pull-Ups, 12 Dumbell Snatches (alternating), 18 Air Squats
  • AMRAP 10: 7 Dumbbell Hang Clean and Jerks (40’s/30’s), 12 Burpees
  • 3 Rounds: .5 mile Treadmill Run, 20 Dumbbell Thrusters (30’s/20’s)
  • Death by: minute 1 = 1 rep, minute 2 = 2 reps and so on until you cannot complete the movement
    • Pull-ups
    • Pushups
    • Burpees
    • Db cleans
    • DB Snatch
    • KB Swing
    • Any movement you want

WODs with a jump rope

  • Add DUs to any of the above workouts
  • Annie 50/40/30/20/10 Double Unders and Sit-ups. Double rep count for single unders
  • Death by pull-ups Minute 1=10 double unders, minute 2=20 double unders. Increase until you cannot complete the reps within the minute.
  • 300 DU for time
  • Tabata Burpees followed by Tabata Double Unders followed by Tabata sit-ups
  • 5 RFT: 90 seconds of double unders
  • 50/40/30/20/10 Double Unders, Lunges, Push-ups, situps
  • 40 DUs, 30 Squats, 20 Sit-ups, 10 burpees, 20 Sit-ups, 30 squats, 40 DUs

 

 


 

Enjoy some outdoor or at home workouts and we will see you on the fit side!