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
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)
“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
(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!)
Burpee + Tuck Jump
AT-HOME WOD 5
20 Mt. Climber
20 Air squat
“Who doesn’t want a core and leg burner? This will have you sweating and you’re legs burning,” says Manzo.
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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)
300 Air squat
“[This is] the best Crossfit Classic WOD,” says Manzo.
AT-HOME WOD 7
10 Air squat
3 Min rest
10 Mt. Climber
10 Push ups
“Enjoy the rest and hit the AMRAPs hard and fast,” says Manzo.
AT-HOME WOD 8
16 Pull ups
16 Hanging Knee Tucks or situps
“It’s going to be a upper body killer,” says Manzo
AT-HOME WOD 9
21 Jumping Air Squats
9 Burpee Pullups (Burpee down then grab pull-up bar)
“Watch those Air Squats catch up on you,” says Manzo.
AT-HOME WOD 10
10 Air squat
10 Air squat
“High reps equal a great aerobic workout,” says Manzo.
AT-HOME WOD 11.
:30 second squat jump
:30 second rest
AT-HOME WOD 14.
As many rounds in 10 minutes
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
The remaining 8 is our own editorial efforts
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