CrossFit Essentials

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WOD’s for while you are away from the gym or you can’t make it to the gym,  or traveling out of town? Now you have NO EXCUSE to miss your WOD. Here is a list of over a 100 bodyweight-focused CrossFit WOD’s that you can do at home or on the road. NO EQUIPMENT needed (except a watch [all the time] & a jump rope [some of the time])…GET SOME!

And of course TIME yourself and let us know so we can keep track of how awesome you are!!

Go HARD and GROW!!

1. 10 rounds of Run 100 meters, 20 Air Squats
2. Run 1 mile for time.
3. 10 push-ups, 10 squats, 10 rounds.
4. Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds.
5. Count your last round completed or lowest score. (Same thing)
6. Run 1 mile with 100 air squats at midpoint, for time.
7. 800 meters// 100 air squats// 800 meters. (Same Thing)
8. 7 squats, 7 burpees, seven rounds, for time.
9. 10x 30-second handstands to 30-second bottom of the squat hold.
10. 5 rounds of Burpee to the push up position do 10 push-ups, Burpee out or back up to standing. (Same Thing)
11. Run 1 mile// 50 squats at the end -for time.
12. 100 burpees for time.
13. 20 rounds of 5 squats, 5 push-ups, 5 sit-ups.
14. Plank// handstand position, bottom of the squat holds, and hollow rock holds, 30 seconds each for 10 rounds.  Use the transition times as your rest periods…they should be as brief as possible.
15. 10 rounds of 5 push-ups and at the end of that 5^th rep, a 30 second Plank. (A hold at the top of the push up, arms extended and body tight!)  After the 10 round is done, immediately begin 3x 100m dash @ 80%.
16. Handstand practice, 25 tries at free handstands, then 1-mile run at 80%.
17. 4 Rounds of 25 sumo-deadlift high pulls, concentrate on proper mechanics! It matters more than speed or how heavy it is! Be sure the hips fully open and extend before the arms bend!
18. 5 rounds of 50 air squats. Time your self and Rest equal to the amount it took to complete that set of 50.
19. Run 1 mile and do 10 push-ups every 1-minute.
20. 8 rounds of Sprint 100m then 30 squats.
21. 3 rounds of 30 push-ups, 30 second handstand or Plank.
22. 10 rounds of 10 sit-ups and 10 burpees…for time.
23. 10 rounds of Handstand hold for 30 seconds, 30 second hold at the bottom of the squat.
24. 250 jumping jacks, 25 Burpees…for time.
25. 100 jumping jacks, 75 air squats, 50 push-ups, 25 burpees…for time.
26. Tabata Push-ups.
27. 5 rounds of 30-second handstands against the wall, followed immediately by 30 seconds of bottom of the squat holds.
28. 5 rounds of (with eyes closed) 10 air squats then open eyes. Do 10 push-ups (with eyes closed)… for time.
29. 5 rounds of Run 1 minute, super slow squat 1-minute.
30. 3 rounds of 10 Air squat, 10 push up, 10 sit up… ASAP
31. 5 rounds of 10 push-ups, 10 hollow rocks, run 200 meters…
32. Tabata Squats with eyes closed.
33. Bottom to bottom Tabata Squats (rest at the bottom of the squat instead of standing)…. without support of your hands or butt against a wall.  Don’t cheat yourself (Quality over quantity or speed), straight back, butt back and down).
34. 4 rounds of 20 sit-ups with support under the lumbar spine (Jacket// ab-mat// something), 20 push-ups, run 400 meter
35. 8 rounds of 30-second holds in a Handstands, 30 seconds in a static squat, 30-second rest.
36. 10 rounds of a 50 meters Sprint, 10 push-ups.
37. 4 rounds of 50 air squats. Rest for 2 minutes between rounds.
38. 3 Rounds for time of or 20 tuck jumps, 30-second handstands.
39. 400meter / ¼ mile- sprint, 30 air squats
40. 3 rounds of 20 jumping jacks, 20 burpees, 20 air squats
41. 5 Rounds of Handstand for 30 seconds // 2 Rounds of 800 meters Run for time. Handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
42. 100 air squats, 3 min. rest, 100 air squats //for time, include the rest.
43. 8 Rounds of …Run with high knees for 15 seconds then drop down and do a pushup. The push-up ends the round.
44. 10 rounds of 50-meter sprint, Rest for 10 sec.
45. [TEST YOURSELF] max set of push-ups…tight body chest to the floor…full extension!  If you cannot do “Regular Push-ups” do them with your knees down. After that do 100 air squats for time.  Remember to stay rigid even with knees down.
46. [Tabata]- tuck jumps and then sit ups
47. 3 rounds of run 400meter, 30 air squats 30-second handstand holds.
48. 3 Rounds of 5 handstand Push-ups, 5 tuck jump.
49. 50 burpees for time.
50. 20 rounds of 5 pushups, 5 squats, 5 sit-ups
51. Run 1 mile, stopping every 60 sec. to do 20 air squats.
52. 5 rounds of 30 sec. handstand holds, 60 second squat hold (hip crease bellow knee// pockets bellow knees)
53. 3 rounds of Run 200 meters and 50 squats
54. Tabata Squats
55. 3 rounds of 20 Air squats, 20 Burpees, 20 Push-Ups.
56. 3 Rounds For Time: Run 800meters//½ a mile, 50 Air Squats
57. 10 Rounds For Time: 10 Pushups
10 Sit ups
10 Squats
58. For Time:
 200 Air Squats
59. 5 Rounds For Time of Run 200 
meters, 10 Squats
, 10 Push Ups
60. 3 Rounds For Time of Run 200 meters, 25 Pushups
61. 3 Rounds For Time of
10 Handstand Pushups Run 200 meters
62. 20 Rounds For Time of 5 Push-ups
, 5 Squats, 
5 Sit-ups
63. 10-9-8-7-6-5-4-3-2-1 sets of sit-ups with 100-meter sprint between each set
64. 3 Rounds (21-15-9) of
 Air Squats & 
Pushups
65. Spend a total of 5 minutes in a handstand
66. For Time: Run 1 mile
67. 6 Rounds For Time of 10 Push-ups, 
10 Air Squats, 
10 Sit-Ups
68. 5 Rounds For Time of 3 Tuck Jumps, 
3 Squats, 
3 Broad Jumps
69. 8 Rounds For Time of Handstand hold for 30 sec. 10 Squats
70. 10 Rounds For Time of 10 Push-ups
, Run 100 Meters
71. For Time: Run 1 mile, every 60sec. 30 lunging steps
72. 5 Rounds For Time: Handstand holds for 30 sec., 20 Air Squats
73. For Time: 
 250 Air Squats
74. 4 Rounds For Time of 10 Tuck Jumps
, 10 Push-ups
, 10 Sit-ups
75. For Time: 100 Burpees
76. 10 Rounds For Time of 10 Push-ups, 
10 Squats, 
10 Tuck Jumps
77. 5 Rounds For Time: of Handstand holds for 1 min., bottom of the squat 
Holds for 1 min.
78. [TEST YOURSELF] For Time: 100 Pushups…tight body chest to the floor…full extension!
79. 10 Rounds (10-9-8-7-6-5-4-3-2-1[Rep count]) For Time: Burpee-Tuck Jumps
80. 3 Rounds of 50 Sit-ups, Run 400 meters… Don’t forget to support your lumbar curve while doing the sit-ups. Jacket/ hotel pillow/ something.
81. 10 Rounds For Time of 10 Walking Lunges, 10 Push-ups
82. 10 Rounds For Time of 10 Burpees
, Run 100 meters
83. 4 Rounds For Time of Run 400 meter, 
50 Air Squats
84. 10 Rounds For Time of 10 Push-ups,
10 Squats
85. [Tabata] Squats
86. For Time of Run 800 m or ½ a mile, 
100 Air Squats, Run 800 m or ½ a mile
87. 7 Rounds For Time of 7 Air Squats, 
7 Burpees
88. 5 Rounds For Time of 50 Air Squats, 
Rest the amount of time it took to complete the 50
89. For Time: 
Run 1 mile while doing 10 Push-ups every minute
90. 8 Rounds For Time of Run 100meters, 
30 Air Squats
91. 10 Rounds For Time of 10 Sit-ups
, 10 Burpees
92. For Time: 250 Jumping Jacks
93. For Time: 
100 Jumping Jacks, 75 Air Squats, 
50 Push-ups,
25 Burpees
94. 5 Rounds For Time of Run for 1 minute, Squat 1 minute…no rest in between reps or rounds.
95. 3 Rounds For Time of 10 Air Squats, 
10 Push-ups
, 10 Sit-ups
96. 5 Rounds For Time of 50 Air Squats, 
Rest for 2 minutes between rounds.
97. 3 Rounds For Time of 20 Jumping Jacks, 20 Burpees, 
20 Air Squats
98. 10 Rounds For Time of Run 100 meters, 
20 Air Squats
99. [TEST YOURSELF] For Time: 100 Push-ups, 100 Sit-ups, 100 Squats
100. 3 Rounds For Time of 30 Push-ups, 
40 Sit-ups
, 50 Squats
101. [AMRAP] in 20 minutes: 5 Pushups, 
10 Sit-ups, 
15 Squats
102. 3 Rounds (21-15-9) for Time: Lunges (each leg), Handstand Push-ups
103. 3 Rounds for Time of Run 400 meter, 
50 Squats, 
25 Push-ups
104. 102. For Time: 
Run 1000 meters, 100 Air Squats, 50 Push-ups
105. 103. Squats (u pick rep# between 100-500) the higher the fitter you get!
106. [AMRAP] in 20 minutes: 5 Handstand push-ups, 10 Pistols
107. “Annie” 
50-40-30-20-10 Rep Rounds for Time: Double-Unders, 
Sit-ups
108. 50-40-30-20-10 Rep Rounds for Time: Single-Unders
, Push-ups
109. For Time: 
Burpees (U pick # between 50-150) the higher the fitter you get!
110. For Time: Run 800 meters, 50 Squats, 50 Sit-ups
111. For Time: Run 1 mile, 100 Push-ups, 200 Squats, Run 1 mile
112. For Time: 21-15-9 of Push-ups & 42-30-18 Squats in between the push ups
113. 4 Rounds For Time of 
Run 400 meters, 50 Squats
114. 112. For Time: 
80-60-40-20 Reps of Air Squats// 40-30-20-10 Reps of Sit-ups// 20-15-10-5 of Handstand Pushups
115. 113. For Time: 
 50 Walking Lunges, 800 meter run, 
50 Walking Lunges