Home WODs

We all travel and need to work out while on the road.  Below is a good compilation of challenging WODs that require minimal equipment (a flat surface, stop watch, jump rope, & somewhere to run). If you can’t make it to a CrossFit box while on the road, try some of these to keep your game up.

1. 50 sit ups 1 mile run 50 sit ups  (4T)
2. Run 5 k (4T)
3. 4 rounds 400m run and 50 air squats (4T)
4. 3 rounds 50 x double unders and 800m run (4T)
5. 10×10 of air squats, sit ups, & pushups (4T)
6. 100 burpees (4T)
7. 400m walking lunge, 400m run (4T)
8. 15 Min AMRAP 5 burpees, 10 double unders, 15 sit ups
9. 5  rounds of 10 burpees and 200m run (4T)
10. 4 rounds 30 sit ups and 30 double unders (4T)
11. 800m run, 75 push- ups, 150 sit ups, 225 air squats, 800m run (4T)
12. 2 rounds 400m run backwards, 400m run forward, 25 burpees (4T)
13. 3 rounds 100 mountain climbers, 100 double unders (4T)
14. 15 minute AMRAP 5 HSPU, 200m run, 10 tuck jumps
15. 21,18,15,12,9,6,3 of push up, sit up & 100 ft walking lunge (4T)
16. 12 x 40 yard sprints (rest 60 seconds between efforts) (4T)
17. 200m run, 100 squats, 400m run 75 sit up, 800m run 50 push ups (4T)
18. 15 min AMRAP 100m run, 10 sit ups, 5 HSPU
19. 5 rounds max rep push push ups (rest as needed between rounds)(TR)
20. 350 double unders (4T)
21. 21,15,9 Burpees, air squats (4T)
22. 20min AMRAP max rep push-ups, 400m run (TR)
23. 21,15,9 HSPU, push up (4T)
24. 800m walking lunge (4T)
25. Run  10K (4T)

Abbreviation Key
4T = For time
M= Meter
AMRAP = As Many Rounds As Possible
K= Kilometer
FT= Feet
HSPU= Handstand push-up