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 ANYWHERE and without any CrossFit Equipment!

To receive full credit for a WOD you missed in class, you must:

• Fill out this Missing WOD Assignment (hard copies available in the Cove)
• Video yourself completing the workout (or completing part of your workout if your workout involved a run), ideally with a cell phone
• Show your coach your recorded video when submitting this form in person or by submitting your video on-line 
• Have a parent/guardian write and initial their name on the bottom of your Home WOD form to verify completion

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.