Skip to main content

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.



Labels:

Comments

Post a Comment

Popular posts from this blog

Tapout MMA Boxing Combo Kit

We went to Kmart tonight to get our layaway out, which included some boxing gloves but we forgot to put the pads in layaway. As we were trying to decide on the pads, we found an awesome deal! We got the Tapout MMA Boxing Combo Kit .   Our Kmart had it marked down to $19.00 from $39.00! Right now I also found them at Kmart.com for $26.00 which would save you 31% (but if I were you, I would check your local Kmart first). Happy Boxing! This Tapout MMA curved focus mitts and gloves combo for adults offers everything you need to start training for your next sparring match Set includes two focus mitts and two striking gloves for adults Durable polyurethane construction means mitts stand up to lots of action Vented mitt back allows for optimal breathability Curved ball grip gives mitt maximum durability and comfort Mitt's guided channels help ensure proper finger placement Reinforced stitching between glove fingers for extra durability and long-lasting use Exposed finger de
Post a Comment
Read more

Autumn Oak Leaf Cocktail

  It is the season of falling leaves, cooler weather, pumpkin spice everything and caramel apples, so why not make an autumn oak leaf cocktail. Recipe from Gordon Ramsay himself. Unfortunately Gordon doesn't do a lot of his recipes in oz so google is your best friend. This recipe makes 1 drink. What you'll need: 40 ml Tanqueray gin 20ml thyme-infused Cointreau 20ml saffron-infused Lillet Blanc 15ml honey truffle syrup 20 fresh lemon juice 15ml egg white 2 drops of Angostura A spray of rosemary-infused Yellow Chartreuse Create: Shake all the ingredients in a shaker for approximately 1 minute Add ice and shake for 30 seconds to cool down drink Double strain into a coupette glass Garnish with saffron.
Post a Comment
Read more

Shrimp & Crab Fisherman's Pie

Y'all this stuff is AMAZING!!!!🤤 My daughter in law was wanting Shepards Pie but my son wanted something with seafood in it. So what did I do? I researched till I found a recipe that sounded good and this didn't disappoint at all!!!! What you'll need: Shrimp and Crab Filling 2 tbsp butter 2 tbsp olive oil 2 cups onion, chopped 2 cups celery, diced 1.5 lbs raw shrimp, remove tails and save for cooking use a spice bag or tie in clean cheesecloth, chop the shrimp into bite sized pieces (we didn't do all this, not the tails and spice bag, we just cut up large shrimp into 4 pieces; another note is we bought a large bag of lump crab meat and flaked it really good). 1/4 cup tomato paste 2 tbsp flour 3 cups stock, seafood or vegetable 1 1/2 cups heavy cream 3 cloves garlic, crushed 1/2 tsp salt, plus more to taste 2 tsp crab seasoning, ex - Old Bay 1/4 tsp white pepper 1 tsp hot sauce 1/2 tsp Worcestershire sauce 8 ounces cooked crab meat, shells removed Mashed Potatoes 5-6
Post a Comment
Read more