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No Gym? No Equipment? No Problem!

No Gym? No Equipment? No Problem!

Sometimes life interferes and getting to your CrossFit box is just not in the cards.Hey, it happens. The good news is that you can still get an effective workout at home, or anywhere else, using your bodyweight. Remember, it’s what you put into the workout that counts—not necessarily what you use.

Here are a few famous (or maybe, infamous) CrossFit WODs you can do anywhere:


You better like doing cardio because this one is a real heart-pumping workout. Run for 1.5 miles, complete 150 burpees, then run again for 1.5 miles. That’s it. If you need to scale the workout because you’re short on time, or breath, aim for one-mile runs with 75 burpees in between. Both ways will get you a great full body workout.


One hundred reps of the most basicCrossFit movements: pullups, push ups, sit ups, squats. If pull ups are not your thing, you can substitute it with inverted rows or any type of pulling motion.


Consider this a slightly modified version of Angie in that you will be doing the same exercises—pull ups, push ups, sit ups and squats—but in a different format. Do five rounds of 20 pull ups, 30 push ups, 40 sit ups and 50 squats. Again, modify where needed.


This workout uses the same basic bodyweight exercises as the previous workouts, but now you really need to push yourself. In this every minute on the minute workout, you will do 30 rounds of 5 pull ups, 10 push ups and 15 squats. You have one minute to complete all three exercises.Whatever time is left over is your rest. It may not seem so bad at the start, but by the end of 30 minutes you’ll be happy it’s done!


All you need is twenty minutes for this workout. Run 400-meters (one full lap around a track) and then perform as many pull ups as you can do. Keep this pattern going for 20 minutes and then you’re all done. Again, if you are not at that point where you can do a pull up, modify or you can even substitute it with push ups.

Of course, you can always step away from the traditional WODs and create your own. Stick to bodyweight exercises like squats, push ups, burpees, lunges, mountain climbers, sit ups, pull ups and running.Usethese to put together your own AMRAP, EMOTM or whatever type of WOD you like. The possibilities are endless!

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