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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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