Friday 030207
Four rounds for time of:
1000 meter Row
25 Dips
Movements: Dip/Ring Dip/Tricep Dip
Competitions:
Source:
www.crossfit.com
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.
Sunday 030105
Sunday 030105
Tabata Squats
Rest 4 minutes
Tabata Squats
Rest 4 minutes
Tabata SquatsNotes:
1) The Tabata Interval is 20 seconds of work
followed by 10 seconds of rest, repeated 8 times.2) Take the lowest number of squats from all
8 work intervals as the score for each Tabata effort.3) Add the three scores from each effort
for a total score for the workout.4) 60 is a good score.
Movements: Air Squat
Competitions:
Source:
www.crossfit.com
Saturday 021116
Saturday 021116
Bike 20 minutes at a warm-up pace.
21 "Power squat":
Lower and rise as quickly as you can while maintaining PERFECT form.
21 "Bottom to bottom squat":
Lower to full squat position (thighs parallel to floor), hold for a full ten seconds, rise and immediately upon full extension of hip and leg return to bottom and hold for ten seconds.
21 "Super slow squat":
Take twenty seconds to reach bottom and twenty seconds to reach top again.How long can you maintain a 2:00 min. 500-meter pace average?
Set the rower for "Avg 500 meter pace" and stop and record the
time at the instant you fall under the 2:00 minute average
(2:00 for men and 2:10 for women).
Movements: Air Squat
Competitions:
Source:
www.crossfit.com
Thursday 021107
Thursday 021107
Good mornings 5-5-3-3-1-1 reps
Rest
Complete as many rounds in 7 minutes as you can of:
7 Dips
7 Good mornings
Rest
Dips, max reps in 2 minutes
Rest
Dips, max reps in 90 seconds
Rest
Dips, max reps in 60 secondsNotes:
1. The idea is to not hurry through the opening Good Mornings
and the Finishing Dips, yet "mow" through the Dip/Good Morning circuit.
2. Bad form can cripple.
Movements: Dip/Ring Dip/Tricep Dip
Competitions:
Source:
www.crossfit.com
Sunday 021103
Sunday 021103
Two rounds for time of:
Tabata Squat
Handstand walk, 4 minutesNote: If you can't walk on your hands hold a handstand
for as much of the 4 minutes as possible.
Movements: Air SquatHandstand Walk
Competitions:
Source:
www.crossfit.com
Thursday 021003
Thursday 021003
2000 meter Row
Rest for 2000 meter time
1000 meter Row
Rest for 1000 meter time
500 meter Rowor
800 meter Run
Rest for 800 meter time
400 meter Run
Rest for 400 meter time
200 meter Run
Movements: Run/Running
Competitions:
Source:
www.crossfit.com
Sunday 020901
Sunday 020901
Tabata Squat
Sit-up, 75 reps
Notes:
1. Pace at will.
2. Sit-up in as many sets as needed.
Competitions:
Source:
www.crossfit.com
Wednesday 020717
Wednesday 020717
Tabata sqaut
1 mile Run
Tabata squat
Movements: Air SquatRun/Running
Competitions:
Source:
www.crossfit.com
Wednesday 020605
Wednesday 020605
Tabata Squats
Rest 10 minutes
Tabata Squats
Rest 10 minutes
Tabata Squats
Movements: Air Squat
Competitions:
Source:
www.crossfit.com
Saturday 020601
Saturday 020601
For time:
30 Handstand push ups
Pactice “L” hold between efforts/sets.Notes:
1. Use assistance as needed.
Movements: Handstand Push-Up
Competitions:
Source:
www.crossfit.com