CrossFit Work Outs (WODs) Requiring Little to No Equipment
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AggieCass09
Posts: 1,867 Member
Several of my friends have requested a list of work outs that I do while traveling and that others can do outside of a box (the crossfit term for a gym). It is possible to do most any CrossFit type work out in a traditional gym, you just have to adjust your mindset.
For those who don't know what crossfit its: http://www.myfitnesspal.com/blog/AggieCass09/view/crossfit-101-230048
Here is my ever-growing list:
A good link with tons of work outs and videos: http://www.crossfit.com/cf-info/excercise.html The named WODs are located on this page.
The official CrossFit WOD is listed here every day: http://www.crossfit.com/
My box's site that lists our work out each day in the WOD section. Every 3 weeks we do body weight week which requires no equipment. http://crossfitchallenge.wordpress.com/
100 Travel (i.e. no equipment) WODS: http://www.crossfitsteelecreek.com/about/the-workouts/100-travel-workouts/
Another travel one: https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=5&ved=0CFEQFjAE&url=http://board.crossfit.com/attachment.php?attachmentid=329&d=1177098891&ei=FPKWT5j4OoS-gAeckJ3kDQ&usg=AFQjCNHl_HGMZ418qjDCOoV-mLyTz-TEgQ&sig2=HVWLu7jE8YjXtB-Dzi_1rg
And some others that I've done:
Coach Walter
3 rounds
Run 400m
40x Walking lunge steps
30x Sit ups
20x Push ups
10x Burpees
The other Lynn
Max rounds in 20 minutes
25x Squats
20x Push-ups
15x Box jumps (24 inch)
10x Burpees
5x Pull-ups
*kitten* ‘n abs Annie
5 rounds
50-40-30-20-10x reps
Walking lunge steps
Sit-ups
The Holbrook
10 rounds
10-9-8…3-2-1x reps
Squats
Burpees
Push-ups
Run 1200m
100x Push-ups
150x Sit-ups
200x Squats
Run 1200m
Tabata my lungs
Tabata=8x of 20 seconds hard work:10 seconds rest of each exercise, 24 rounds total
Tabata Row
Rest 2 minutes
Tabata Double unders
Rest 2 minutes
Tabata Burpees
3 rounds, 10-20-30x reps
Squats
Sit Ups
Squats
Pull-ups
Squats
Push-ups
Mel
5 rounds
Run 100m
10x Burpees
10x Push-ups
10x Mountain climbers
10x Sit-ups
10x Prisoner squats
Annie
50-40-30-20-10 of
Double Unders and Sit Ups
“Angie“
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For those who don't know what crossfit its: http://www.myfitnesspal.com/blog/AggieCass09/view/crossfit-101-230048
Here is my ever-growing list:
A good link with tons of work outs and videos: http://www.crossfit.com/cf-info/excercise.html The named WODs are located on this page.
The official CrossFit WOD is listed here every day: http://www.crossfit.com/
My box's site that lists our work out each day in the WOD section. Every 3 weeks we do body weight week which requires no equipment. http://crossfitchallenge.wordpress.com/
100 Travel (i.e. no equipment) WODS: http://www.crossfitsteelecreek.com/about/the-workouts/100-travel-workouts/
Another travel one: https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=5&ved=0CFEQFjAE&url=http://board.crossfit.com/attachment.php?attachmentid=329&d=1177098891&ei=FPKWT5j4OoS-gAeckJ3kDQ&usg=AFQjCNHl_HGMZ418qjDCOoV-mLyTz-TEgQ&sig2=HVWLu7jE8YjXtB-Dzi_1rg
And some others that I've done:
Coach Walter
3 rounds
Run 400m
40x Walking lunge steps
30x Sit ups
20x Push ups
10x Burpees
The other Lynn
Max rounds in 20 minutes
25x Squats
20x Push-ups
15x Box jumps (24 inch)
10x Burpees
5x Pull-ups
*kitten* ‘n abs Annie
5 rounds
50-40-30-20-10x reps
Walking lunge steps
Sit-ups
The Holbrook
10 rounds
10-9-8…3-2-1x reps
Squats
Burpees
Push-ups
Run 1200m
100x Push-ups
150x Sit-ups
200x Squats
Run 1200m
Tabata my lungs
Tabata=8x of 20 seconds hard work:10 seconds rest of each exercise, 24 rounds total
Tabata Row
Rest 2 minutes
Tabata Double unders
Rest 2 minutes
Tabata Burpees
3 rounds, 10-20-30x reps
Squats
Sit Ups
Squats
Pull-ups
Squats
Push-ups
Mel
5 rounds
Run 100m
10x Burpees
10x Push-ups
10x Mountain climbers
10x Sit-ups
10x Prisoner squats
Annie
50-40-30-20-10 of
Double Unders and Sit Ups
“Angie“
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
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Replies
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Here's a good link as well!!
http://www.paradisocrossfit.com/wp-content/uploads/2011/10/Comprehensive-Bodyweight-Workout-List-v1.5.pdf0 -
Here's a good link as well!!
http://www.paradisocrossfit.com/wp-content/uploads/2011/10/Comprehensive-Bodyweight-Workout-List-v1.5.pdf
This is the most helpful resource for body weight WODs. I think every other site has been pulling from this list.0 -
Bump! Awesome, Cass!0
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Bump. Thanks for sharing!!!0
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Here's a good link as well!!
http://www.paradisocrossfit.com/wp-content/uploads/2011/10/Comprehensive-Bodyweight-Workout-List-v1.5.pdf
This is the most helpful resource for body weight WODs. I think every other site has been pulling from this list.
this was the damn link i was looking for in the first place!!! thank you0 -
Here's a good link as well!!
http://www.paradisocrossfit.com/wp-content/uploads/2011/10/Comprehensive-Bodyweight-Workout-List-v1.5.pdf
This is the most helpful resource for body weight WODs. I think every other site has been pulling from this list.
this was the damn link i was looking for in the first place!!! thank you
No worries--that link is my bible! haha0 -
bump0
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bump.0
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Bump. Thanks so much!0
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bump0
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awesome find. thanks!!!0
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Love this!! Thanks!0
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Bump! Thanks for the info!0
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Bump0
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bump0
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bump0
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bump0
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Bumping!0
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Bump for later!0
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bump0
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