WODS on the GO!!

If you miss a day, are traveling, or want to workout at home, here are some great WODS (CrossFit Home Workouts) you can do anywhere. NO EQUIPMENT, NO EXCUSES!!!! These are not hard crossfit workouts.

*you can also find some suggested Recovery/MAP10 work at the bottom of this page

ARE YOU READY FOR SOME CrossFit Home Workouts !!!! Lets Go

AT-HOME WOD 1

6 Rounds 

10 Pushups
15 V-Ups
20 Jumping Air Squat

DO you think you can do this CrossFit Home Workouts ??

“Hit this workout hard and as fast as you can. It’s going to be a fight,” says Manzo.

AT-HOME WOD 2

16min AMRAP (As many rounds as possible)

10 Burpees
10 Pull-Ups
20 Lunges
20 Situps

“This will be a grind. Have a good solid warm up, then get right into it,” says Manzo.

Is it easy or hard CrossFit Home Workouts ?

AT-HOME WOD 3

20 Minute EMOM (every minute on the minute)

Minute 1: 15 Pushups
Minute 2: 10 Pullups
Minute 3: 15 Situps
Minute 4: 20 Lunges

“Work hard to hit that goal in the minute and enjoy the rest until the next!” says Manzo

AT-HOME WOD 4

1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1

(The top row is for Pullups, and the bottom row is for Burpees. Alternate until you finish at 10 Pullups and 1 Burpee—there is no rest!)

Pullups
Burpee + Tuck Jump

AT-HOME WOD 5

10 Rounds

20 Mt. Climber
20 Situps
20 Air squat
20 Lunges

“Who doesn’t want a core and leg burner? This will have you sweating and you’re legs burning,” says Manzo.

Did you like our CrossFit Home Workouts?

AT-HOME WOD 6

The Murph (break up the reps however you choose—I do 20 rounds of 5 pull-ups; 10 pushups; 15 air squats)

1-Mile Run
100 Pullups
200 Pushups
300 Air squat
1-Mile Run

“[This is] the best Crossfit Classic WOD,” says Manzo.

AT-HOME WOD 7

7min AMRAP 

10 Air squat
10 V-ups
10 Burpee

3 Min rest

7min AMRAP

10 Lunges
10 Mt. Climber
10 Push ups

“Enjoy the rest and hit the AMRAPs hard and fast,” says Manzo.

AT-HOME WOD 8

16min AMRAP 

8 Burpee
8 Pushup
16 Pull ups
16 Hanging Knee Tucks or situps

“It’s going to be a upper body killer,” says Manzo

AT-HOME WOD 9

20-Min AMRAP 

21 Jumping Air Squats
15 Pushups
9 Burpee Pullups (Burpee down then grab pull-up bar)

“Watch those Air Squats catch up on you,” says Manzo.

AT-HOME WOD 10

8 Rounds 

10 Pushups
10 Air squat
10 Burpee
10 Air squat

“High reps equal a great aerobic workout,” says Manzo.

AT-HOME WOD 11.

Ten rounds
:30 second squat jump
:30 second rest

AT-HOME WOD 14.

As many rounds in 10 minutes
3 Burpees
4 pushups
5 squats

AT-HOME WOD 15.

40-30-20-10 reps of walking lunges and pushups

AT-HOME WOD 16.

10 rounds for time of: 100 meter sprint and 10 burpees

AT-HOME WOD 17.

4 rounds for time of: 1/2 mile run and 50 squats

RECOVERY/MAP10 (executed at an easy pace)

1. 5-10 sets of; 3min AirBike, 3min row

2. 5-10 sets of; 2min AirBike, 2min row, 1min walk, 1min light jog

3. 10min row, 10min AirBike, 5-10min walk/jog

4. 30min swim

Sources: http://www.mensfitness.com/training/workout-routines/10-crossfit-workouts-you-can-do-home

The remaining 8 is our own editorial efforts

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