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WODs Without Equipment!

Posted on October 1, 2009 at 10:34 PM

Hi Everyone!

 

Below I have listed 10 Fantastic WODs you can do on your own with use of little or no equipment. If it is a park workout, the only equipment you will need is a nice sturdy bench and a pull-up/monkey bar. If it is a track workout, find the local middle or highschool track (1 lap= 400 meters, 4 laps= 1 mile). I hope this helps you stay in shape when you are unable to attend CrossFit! Feel free to text, email or post times to the website! Enjoy!

 

#1

5 Rounds of:

-20 Mountain Climbers

-20 Supermans

-20 Lunges

-20 Cross-Overs

 

#2

AM(Rounds)AP in 30 minutes:

-10 Burpees

-15 Squats

-20 Knees-to-chin

 

#3

10 Rounds of:

-10 Broad Jump Burpees

-10 Jumping Lunges

-10 Leg Lifts


#4

10 minute Run

100 Push-ups

200 Sit-ups

300 Squats

5 minute Run


#5 (Park workout)

4 Rounds of:

-25 Bench Jumps or Step-ups

-25 Jumping Pull-ups

-25 Jump Squats

-25 In-and-outs


#6 (At a standard Track)

Run the following with a 100m (1/4 of the track) walk between each run

1 mile Run

100m Sprint

200m Sprint

300m Sprint

400m Sprint

400m Sprint

300m Sprint

200m Sprint

100m Sprint

1 mile Run

 

#7 (Park Work-out)

4 Rounds of:

-10 Knees-to-Elbow (substitute 20 knees-to-chin if unable to to K2E)

-15 Bench Jump Burpees

-20 Cross-Overs

-25 Squats

 

#8 (At Standard Track)

1 Mile Run

100m Broad Jump Burpees

100m Sprint

100 Sit-ups

100m Sprint

100m Lunge Walk

100m Sprint

100 Push-ups

100m Sprint

1 Mile Run

 

#9

AM(Rounds)AP in 30 Minutes

-10 Sprawls (push-up position to "frog" position and back)

-10 Jumping Lunges

-10 In-and-Outs


#10

5 Rounds

-15m Bear Crawl

-20 Push-ups

-15m Crab Walk

-20 Cross-overs

-15m Lunge Walk

-20 Jump Squats

-15m Broad Jump Burpees

-20 Mountain Climbers

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