Interested in knocking out a WOD at home and/or making up a missed workout? Below is the make-up WOD assignment sheet and a loooooooong list of WOD’s that you can do at home and without any CrossFit Equipment (or in some cases, with very minimal equipment that you could likely find at home, a park, a hotel gym, etc.).
You’ll can also click on this link here to use the on-line digital timer/clock we use in class!
HOME WODs:
WOD 1
3 rounds for time: 1/2 mile run + 50 air squats
WOD 2
10 rounds for time: 10 Push-ups +10 sit ups+10 squats
WOD 3
5 rounds for time: 200m run +10 squats+10 push ups
WOD 4
3 rounds for time: 200m run + 25 push ups
WOD 5
20 rounds for time: 5 Push ups+5 squats+5 sit ups
WOD 6
10-9-8-7-6-5-4-3-2-1 sets of: Burpees + 100 meter sprint between each set.
WOD 7
8 rounds for time: 30 sec Handstand hold against wall + 10 squats
WOD 8
10 rounds: 10 Push-ups + 100m sprint
WOD 9
4 rounds for time: 25 Jumping squats w. 30 sec rest between each round
WOD 10
8 rounds for time: 5 broad jumps + 5 push ups + 5 sit ups
WOD 11
10-9-8-7-6-5-4-3-2-1 of Burpees + Sit ups.
WOD 12
10 rounds for time: 10 Walking lunges + 10 push-ups
WOD 13
10 rounds for time: 10 squats + 10 push-ups
WOD 14
7 rounds for time: 7 squats + 7 burpees
WOD 15
7 rounds for time: 7 Sit ups + 7 burpees
WOD 16
For time: 100 Jumping jacks, 75 air squats, 50 push ups, 25 burpees.
WOD 17
5 rounds for time: 10 Push-ups+ 10 hollow rocks+200 meter run
WOD 18
3 rounds for time: 20 Jumping jacks + 20 burpees + 20 air squats
WOD 19
50 Burpees for time.
WOD 20
100 Burpees for time.
WOD 21
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?
WOD 22
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?
WOD 23
Death By Burpee: Do one burpee per minute at the top of every minute. How many rounds can you complete before you cannot complete the required burpees?
WOD 24
AMRAP 20 min: 20 walking lunges, 20 sit-ups, 20 push-ups, 20 squats
WOD 25
21-15-9: Situps + pushups + air squats.
WOD 26
4 rounds for time+ 400 meter run + 20 burpees
WOD 27
7 rounds for time: 10 push-ups + 10 squats + 200 meter run
WOD 28
4 rounds for time: 800 meter run + 30 squats + 30 pushups
WOD 29
AMRAP 20 min: 5 push-ups + 10 sit-ups + 15 squats
WOD 30
For time: 50 Sit ups + 25 tuck jumps + 40 push ups + 5 vertical jumps + 30 squat + 25 burpees
Running/Track Home WODs:
- 4 x 400 meter sprints. Rest 3 minutes between sprints.
- 6 x 200 meter sprints. Rest 2 minutes between sprints.
- AMRAP 10 min of RUNNING! (how much distance can you cover in 10 minutes?)
- Run a 5k for time (3.1 miles)
- 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. Complete 8 total tabata intervals.
