Happy Thanksgiving! Travel/In Home WOD's

THURSDAY & FRIDAY CLOSED!!!

Saturday- 9:30am Class, 10:30am Class: Open Gym 11:30 – 1PM

Sunday – 11AM Class: Open Gym 12pm-1:30pm

  Can’t get enough CrossFit or are you looking for a way to burn some of the excess food off while the Box is closed? Check out these Travel/in home WOD’s Here is a list of 75 bodyweight-focused CrossFit WODs that you can do at home or on the road. NO EQUIPMENT needed (except a jump rope) #1 3 Rounds For Time: Run 800m 50 Air Squats #2 10 Rounds For Time: 10 Pushups 10 Sit ups 10 Squats #3 For Time: 200 Air Squats #4 5 Rounds For Time: Run 200m 10 Squats 10 Push Ups #5 3 Rounds For Time: Run 200m 25 Pushups #6 3 Rounds For Time: 10 Handstand Pushups Run 200m #7 20 Rounds For Time: 5 Pushups 5 Squats 5 Situps #8 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set #9 21-15-9 Air Squats Pushups #10 Spend a total of 5 minutes in a handstand #11 For Time: Run 1 mile #12 6 Rounds For Time: 10 Pushups 10 Air Squats 10 Sit Ups #13 5 Rounds For Time: 3 Tuck Jumps 3 Squats 3 Broad Jumps #14 8 Rounds For Time: Handstand 30 seconds 10 Squats #15 10 Rounds For Time: 10 Pushups Run 100M #16 For Time: Run 1 mile, lunging 30 steps every minute #17 5 Rounds For Time: Handstand 30 seconds 20 Air Squats #18 For Time: 250 Air Squats #19 4 Rounds For Time: 10 Tuck Jumps 10 Pushups 10 Situps #20 For Time: 100 Burpees #21 10 Rounds For Time: 10 Pushups 10 Squats 10 Tuck Jumps #22 5 Rounds For Time: Handstand 1 minute Hold bottom of the squat 1 minute #23 10 Rounds For Time: Sprint 100m Walk 100m #24 For Time: 100 Pushups #25 10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time: Burpees Situps #26 3 Rounds: 50 Situps Run 400m #27 10 Rounds For Time: 10 Walking Lunges 10 Pushups #28 10 Rounds For Time: 10 Burpees Run 100m #29 4 Rounds For Time: Run 400m 50 Air Squats #30 10 Rounds For Time: 10 Pushups 10 Squats #31 Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. #32 For Time: Run 800m 100 Air Squats Run 800m #33 7 Rounds For Time: 7 Air Squats 7 Burpees #34 5 Rounds For Time: 50 Air Squats Rest the amount of time it took to complete the 50 #35 For Time: Run 1 mile — do 10 Pushups every minute #36 8 Rounds For Time: Run 100m 30 Air Squats #37 10 Rounds For Time: 10 Situps 10 Burpees #38 For Time: 250 Jumping Jacks #39 For Time: 100 Jumping Jacks 75 Air Squats 50 Pushups 25 Burpees #40 5 Rounds For Time: Run 1 minute Squat 1 minute #41 3 Rounds For Time: 10 Air Squats 10 Pushups 10 Situps #42 For Time: 50 Air Squats Rest for 2 minutes between rounds. #44 3 Rounds For Time: 20 Jumping Jacks 20 Burpees 20 Air Squats #45 10 Rounds For Time: Run 100m 20 Air Squats #46 For Time: 100 Push-ups 100 Sit-ups 100 Squats #47 3 Rounds For Time: 30 Push-ups 40 Sit-ups 50 Squats #48 AMRAP in 20 minutes: 5 Pushups 10 Situps 15 Squats #49 21-15-9 Rep Rounds for Time: Walking Lunges (each leg) Handstand Push-ups #50 3 Rounds for Time: Run 400m 50 Squats 25 Pushups #51 For Time: Run 1000m 100 Air Squats 50 Pushups #52 Squats for time (pick a number between 100-500) #53 10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time: Burpees Pushups Situps Page  6 #54 AMRAP in 20 minutes: 5 Handstand push-ups 10 Pistols #55 ␣Annie␣ 50-40-30-20-10 Rep Rounds for Time: Double-Unders Sit-ups #56 50-40-30-20-10 Rep Rounds for Time: Single Unders Pushups #57 For Time: Burpees (50-150 – pick a number and go for it!) #58 For Time: Run 800m 50 Squats 50 Situps #59 For Time: Run 1 mile 100 Push-ups 200 Squats Run 1 mile #60 21-15-9 Rep Rounds for Time: Handstand Push-ups Chair Dips Push-Ups #61 For Time: 21 Pushups 42 Squats 15 Pushups 30 Squats 9 Pushups 18 Squats #62 For Time: 400m Walking Lunges #63 For Time: Run 400 meters 50 Squats Run 400 meters 50 Push-ups Run 400 meters 50 Sit-ups Run 400 meters #64 For Time: 80-60-40-20 Reps of Air Squats 40-30-20-10 Reps of Situps 20-15-10-5 of Handstand Pushups #65 For Time: 50 Walking Lunges 800m run 50 Walking Lunges #66 For Time: 30 Handstand Pushups 40 Jump squats 50 Situps 60 Squats 70 Double unders #67 AMRAP in 20 minutes: 10 Bench dips 10 Box jumps 10 Walking Lunges #68 For Time: 60 Pushups Run 400m 40 Pushups Run 800m 20 Pushups Run 1 mile #69 5 Rounds For Time: 100 Single Unders 50 Squats #70 For Time: 150 Double Unders #71 AMRAP in 20 minutes of: Run 400 Max rep pull ups #72 For Time: 100 Air Squats 75 Situps 50 Box Jumps  Run 400m #73 3 rounds for time of: Run 800m 50 Back Extensions 50 Situps #74 For Time: 2 Minutes Double Unders 2 Minutes Situps Rest 1 min 90 sec Double Unders 90 sec Situps Rest 1 min 60 sec Double Unders 60 sec Situps #75 For Time: 100 Air Squats 75 Situps 50 Box Jumps Run 400m]]>

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