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Body Weight WODs

January 27th, 2016 by Jerrod Ruhl

We’ve posted some “Hotel WODs” in the past around summer time when people are traveling more and still need to train.  Here’s another list of WODs you can do that require no equipment.  Keep in mind, you can repeat these and see if you can beat your previous score.  You don’t always have to have a fresh WOD that you’ve never done before day in and day out.  Repeating a workout is a great way to work either harder or smarter to improve.  It’s also a great way to track your progress.  You’ll notice there are A LOT of burpees in these WODs.  We love burpees because they are relatively safe, work almost  every muscle in the body and can be done by just about anyone.  ALSO – If you are new to CrossFit and doing some of the volume in the WODs below  seems like a daunting task, then scale it back some.  Try doing 75% of the work load or even half the work load.  Doing work with time or rep parameters so it is measurable is the idea, and if the way you scaled it makes it too easy, then you’ll know for next time to do a little more work to get a better workout in.  If you are going to scale it, set your numbers in advance and then do the WOD, don’t start and decide to scale it because it is suddenly harder than you thought.  Work hard and enjoy!!

For Time:
30 Burpees
Rests 4 Minutes
Repeat 3-4 Times

5 Rounds for Time:
30 Air Squats
15 Burpees

10 Min AMRAP (As Many Rounds As Possible)
10 Lunges
10 Burpees

5 Rounds for Time:
30 Sec Front Plank
30 Air Squats
15 Push Ups

For Time:
Run 800 Meters
50 Sit Ups
50 Push Ups
Run 800 Meters

10 Min EMOM (Every Min On the Min)
10 Burpees
**Do 10 Burpees, then Rest for remainder of the minute**

15 Min EMOM
8 Burpees
Rest for remainder of the minute

For Time:
Push Ups

For Time:
100 Burpees
(12 Min Time Cap)

12 Min AMRAP
20 Burpees
20 Sit Ups

Record Each Time:
600m Run
Rest 3 Min
400m Run
Rest 3 Min
200m Run
**Rest 5 Min and repeat all once**

For Time:
150 Air Squats
75 Burpees
(Split work into sets in any manner)

20 Min EMOM (Every Minute On the Minute)
Even: 20 Lunges
Odd: 10 Push Ups

9 Min Rotation:
40 Sec Front Plank Hold
Rest 20 Sec
40 Sec Left Plank Hold
Rest 20 Sec
40 Sec Right Plank Hold
Rest 20 Sec
**Repeat 3x**

For Time:
100 Lunges
**Every time a minute turns over do 5 burpees**



What is CrossFit?

CrossFit is a fitness program designed around the things you do in the real world. Every day, you bend down and pick things up, you put things over your head, you squat down, you stand up, you run after your kids or jump over a puddle. CrossFit prepares you for all that and then some, by performing those exact movements in our workouts. We use exercises from Olympic weightlifting, gymnastics, and track and field, and the programs are always varied, so your body is always adapting, getting stronger, faster, and better conditioned.

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