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No Equipment (Home Wods)

729 WODS were found

These are workouts that can be executed without any equipment, in any place you feel comfortable. Here you can find a big collection of many workouts that you can perform at home and keep you fit.

Saturday 210605

Saturday 210605
For time:



Run 1,600 meters

   Rest 3 minutes

Run 1,200 meters

   Rest 2 minutes

Run 800 meters

   Rest 1 minute

Run 400 meters



Post times to comments.

Compare to 200318.



Scaling:

Today we have four run efforts, each for time. Experienced athletes should consider their mile PR time and shoot to pace that first mile run at about 80% effort. Increase your pace slightly for each remaining distance. Deconditioned athletes should reduce the overall volume.



Beginner Option:

For time:

Jog 1,200 meters

   Rest 3 minutes

Jog 800 meters

   Rest 2 minute

Jog 400 meters
Wod Type: For TimeMain Site Daily WODsNo Equipment (Home Wods)
Movements: Run/Running
Run/Running Wods
Competitions:
Source: www.crossfit.com

Friday 210507

Friday 210507
4 rounds for time:



Run 400 meters

Rest 2 min.



Post time to comments.

Compare to 081024.





Scaling:

Deconditioned athletes may need to jog or walk and shoot to complete each effort in 4 minutes or less. Be sure to warm up prior to starting, as this distance will be a sprint for intermediate and advanced athletes.



Beginner Option:

3 rounds for time:

Jog 400 meters

Rest 3 min.
Wod Type: For TimeMain Site Daily WODsNo Equipment (Home Wods)
Movements: Run/Running
Run/Running Wods
Competitions:
Source: www.crossfit.com

Friday 210430

Friday 210430
3 rounds for time of:



3 min. of handstand hold in as few sets as possible (AFSAP).



After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.



Post time to comments.

Compare to 200304.





Scaling:

Reduce the interval duration and modify to a challenging static hold.



Intermediate Option:

3 rounds for time of:

2 min. in a handstand hold. Complete in as few sets as possible (AFSAP).



After each round, perform 5 burpees for each handstand set.



Beginner Option:

3 rounds for time of:

2 min. of plank hold. Complete in as few sets as possible (AFSAP).



After each round, perform 3 burpees for each plank set.
Wod Type: For TimeMain Site Daily WODsNo Equipment (Home Wods)
Movements: BurpeeHandstand Hold
Burpee WodsHandstand Hold Wods
Competitions:
Source: www.crossfit.com

Sunday 210404

Sunday 210404
Michael

3 rounds for time of:



Run 800 meters

50 back extensions

50 sit-ups



Post time to comments.

Compare to 201218.





Scaling:

This Hero Workout contains a high volume of each exercise, broken into large sets.  Newer athletes should consider decreasing the reps of each movement.



Intermediate Option:

3 rounds for time of:

Run 800 meters

35 back extensions

35 sit-ups



Beginner Option:

3 rounds for time of:

Jog 400 meters

25 PVC pipe good mornings **

**25 AbMat sit-ups
Wod Type: For TimeMain Site Daily WODsNo Equipment (Home Wods)
Movements: Back Extension/Hip ExtensionRun/RunningSit-Up
Back Extension/Hip Extension WodsRun/Running WodsSit-Up Wods
Competitions:
Source: www.crossfit.com

Friday 210402

Friday 210402
10 rounds, each for time, of:



100-meter sprint

Rest 90 seconds



Post times for each round to comments.

Compare to 171217.





Scaling:

The rest between rounds should allow you to feel recovered for the next effort. Increase the rest time if needed. Intermediate athletes can do this workout as prescribed. Commit to a thorough warm-up and gradually increase the speed of your running before attempting an all out sprint.



Beginner Option:

6 rounds, each for time, of:

100-meter run

Rest 2 minutes
Wod Type: For TimeMain Site Daily WODsNo Equipment (Home Wods)
Movements: Run/Running
Run/Running Wods
Competitions:
Source: www.crossfit.com

Friday 210305

Friday 210305
Workout 20.3/Workout 18.4

Diane

21-15-9 reps of:

Deadlifts

Handstand push-ups



♀ 155 lb. ♂ 225 lb.



Then,

21-15-9 reps of:

Deadlifts

50-ft. handstand walk after each set



♀ 205 lb. ♂ 315 lb.



Time cap: 9 min.



Post time or reps completed to comments.



See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.





Scaled:

21-15-9 reps of:

Deadlifts

Hand-release push-ups



♀ 95 lb. ♂ 135 lb.



Then,

21-15-9 reps of:

Deadlifts

50-ft. bear crawl after each set



♀ 135 lb. ♂ 185 lb.



Time cap: 9 min.



Foundations:

21-15-9 reps of:

Broomstick deadlifts

Knee push-ups, to ground or elevated surface



Then,

21-15-9 reps of:

Empty bar deadlifts

25-ft. bear crawl after each set



Time cap: 9 min.



Equipment Free:

21-15-9 reps of:

Candlesticks, from back to standing

Handstand push-ups



Then,

21-15-9 reps of:

Candlesticks, from back to standing

50-ft. handstand walk after each set



Time cap: 9 min.
Wod Type: Main Site Daily WODsNo Equipment (Home Wods)
Movements: Handstand Push-UpHandstand Walk
Handstand Push-Up WodsHandstand Walk Wods
Competitions:
Source: www.crossfit.com

Friday 210115

Friday 210115
4 rounds for time of:



400-m run

1-minute handstand hold



Post time to comments.

Compare to 191126.





Scaling:

This pairing of dynamic and static movements should be completed quickly, with a fast running pace and nearly unbroken holds. Advanced athletes may choose to scale up and hold the handstands in free space.



Intermediate Option:

Can be completed as Rx’d



Beginner Option:

3 rounds for time of:

400-m run

1-minute plank hold
Wod Type: For TimeMain Site Daily WODsNo Equipment (Home Wods)
Movements: Handstand HoldRun/Running
Handstand Hold WodsRun/Running Wods
Competitions:
Source: www.crossfit.com
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