CrossFit WODs to do at Home

This post is not for beginners, it's not for the faint of heart. There are 10 different workouts you can do from home. If you want to get into CrossFit, modify these to what you can do and then work towards reaching the allotted amount or time.

MINI "MURPH"

1mile run

100 push-ups

200 air squats

1 mile run

INTERVAL CARDIO

10 Rounds for Time:

Spring 100m

Walk 100m

CINDY

20 MIN AMRAP:

5 pull-ups

10 push-ups

15 air squats

DEATH BY

AMRAP:

Choose 1 movement; push-ups, air squats or burpees

Do 1 movement per minute at the top of every minute. Each minute adds an additional rep. Go until you can't complete the required reps in a minute.

SQUATS

300 air squats for time

FULL BODY SPRINT

7 Rounds for Time:

10 push-ups

10 air squats

run 200m

BODYWEIGHT WOD

8 Rounds for Time:

10 push-ups

10 air squats

10 burpees

10 air squats

A fairly well rounded WOD

HERO WOD "MICHAEL"

3 Rounds for Time:

Run 800m

50 back extensions

50 sit-ups

FULL BODY DECREASING LADDER

10-9-8-7-6-5-4-3-2-1 REP ROUNDS FOR TIME:

burpees

push-ups

sit-ups

GYMNASTIC MASTERY

20min AMRAP:

5 handstand push-ups

10 pistol squats.

I will be posting another blog post with more exercise like this. I am also going to start posting special exercises to do to modify for RA, Nerve Damage, Arthritis and more. So stay tuned.

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