CrossFit Bel Air

 

 

 

 

Click the below link for the CrossFit Body Weight Workout Resource, complied by Shane Skowron:

CrossFitBodyweightWorkoutResourcev2.0

 

No Gym WODs

 

4 x 400m sprint with 2 minutes rest.

3 x 800m sprint with 3 minutes rest.

Michael: 3 rounds of 800m, 50 back ext (sub good mornings/supermans), & 50 sit ups.

Tabata Something, pick four exercises do 4 minutes (20 seconds on 10 seconds) rest of each exercise.

Run 1/2 mile 50 air squats – 3 rounds.

10 push-ups 10 sit ups 10 squats – 10 rounds.

200 air squats for time.

“Susan” Run 200m 10 squats 10 push ups 5 rounds.

Sprint 200m and do 25 push ups, 3 rounds.

10 Handstand push ups and a 200m run 3 rounds.

Tabata squats and tabata pushups.

5 push ups 5 squats 5 sit ups, 20 rounds.

Walk 100 meters on your hands, even if it is 2 meters at a time.

10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.

Invisible Fran…21-15-9 of air squats and push ups for time.

Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.

Run 1 mile for time.

Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.

3 vertical jumps 3 squats 3 long jumps – 5 rounds.

Handstand 30 seconds and 10 squats, 8 rounds.

10 push-ups 100M dash 10x.

Tabata squats. Bottom to Bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats.

5x 400M sprints.

10 X 100 m dash.

Run 1 mile, lunging 30 steps every 1 minute.

handstand 30 seconds and 20 air squats, 5 rounds.

100 air squats. For time.

4x 25 jumping squats

10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds…for time.

10 air squats every 1 minute of your 1 mile run.

100 burpies for time.

10 vertical jumps, run 400 meters, 5 rounds.

Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.

Sprint 100 meters, Walk 100 meters, 10 rounds.

100 push ups for time.

10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.

50 sit-ups, 400 meter run or sprint or walk. 3 rounds.

10 walking lunges, 10 push-ups, 10 rounds.

Workout…Handstand for 30 seconds or 5 handstand push ups…400 meter run. 4 rounds.

10 burpies, 100meter sprint 10x for time.

“L” sit off the floor. 10 rounds of 10 seconds…if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!

run 400 meters, 50 air squats. 4rounds.

Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.

10 push-ups, 10 squats, 10 rounds.

Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.

Run 1 mile with 100 air squats at midpoint, for time.

7 squats, 7 burpies, seven rounds, for time.

10x 30 second handstand to 30 second bottom of the squat hold.

Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.

Run 1 mile, plus 50 squats-for time.

Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.

5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.

Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.

Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!

50 air squats x 5. Rest equal amounts as it took to do each 50.

Run 1 mile and do 10 push-ups every 1 minute.

sprint 100m 30 squats…8 rounds.

30 push ups, 30 second handstand or Plebs Plank..3 rounds.

10 sit ups and 10 burpies…10 rounds-for time.

250 jumping jacks…for time.

100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.

Tabata Push-ups.

with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.

Run 1 minute, squat 1 minute 5 rounds.

10 push-ups, 10 hollow rocks, run 200 meters….5 rounds.

Do Tabata Squats with eyes closed.

20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.

sprint 50 meters, 10 push ups. 10 rounds.

50 air squats, 4 rounds. rest for 2 minutes between rounds.

3x 20 tuck jumps. 3x 30 second handstands.

400m run/sprint 30 air squats, 3rounds for time.

20 jumping jacks, 20 burpies, 20 air squats…3 rounds

Warm up. Run 100 meters and do 20 air squats. 10 rounds.

Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the 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.

100 air squats 3 min. rest, 100 air squats.

Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.

10x 50 meter sprint.

Test yourself on a max set of push ups…tight body chest to the floor…full extension!
If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time.

Tabata…20 seconds on 10 second rest 8 rounds of…tuck jumps and then sit ups

run 400m air squat 30 hand stand 30 seconds 3 rounds for time

run 200 meters, 50 squats, 3 rounds

Air squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time.

 

Burpee Workouts

1. Burpee Ladder
Start on one side of the room
Do 20 burpees
Go to opposite side of room do 19 burpees
Return to original side do 18 burpees
Go to opposite side of room do 17 burpees
And so forth
All the way down to one.

2. Burpee/ Pull ups
Start on one side of the room
Do 20 burpees
Go to opposite side of room do 1 Pull up
Return to original side do 19 burpees
Go to opposite side of room do 2 pull ups
Work your way down to one Burpee and up to 20 Pull ups

3. Running/Burpulls
Run 800 M
Do 21 Burpulls
Run 600 M
Do 15 Burpulls
Run 400 M
Do 9 Burpulls
(Burpulls – burpees done under a pull up bar– Do a Burpee, as you jump back up grab the pull up bar and do a pull up)

4. Running/Rocker Squat-Burpees
5 Rounds of:
200 M
15 RSB’s
(RSB- From standing position perform back fall break, use your momentum to bring yourself back to your feet in a squat position leap into the air, land do Burpee, repeat)

Pull Up Workouts

1. Traveling Lynne
5 Rounds of:
Max Push ups
Max Pull ups

2. Running/Pull ups
Run 400 M
40 Pull ups
Run 400 M
30 Pull ups
Run 400 M
20 Pull ups
Run 400 M
10 Pull ups

3. Pull Ups/HSPU
Run 800
21 Pull ups
21 HSPU
Run 600
15 Pull ups
15 HSPU
Run 400
9 Pull ups
9 HSPU

4. Pull ups/Broad Jump
3 rounds:
Run 400 M
21 Pull ups
12 Broad jumps

Standards
1. Angie
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

2. Barbara
5 Rounds of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats

3. Chelsea
Every minute on the minute for 30 minutes:
5 Pull ups
10 Push ups
15 Squats

CF/KB
1.
5 rounds:
Shadow box 3 minutes
5o Squats
(Can do with Max Pull ups or Max Push ups as well)

If you have access to a gym.
5 rounds of Shadow boxing. Each round followed by 1 minute of deadlifts. (thrusters, push press will do as well)

Technique work with the Broom stick Mile
25 Back squats,
25 Front Squats,
25 Overhead Squats,
Run 400 meters,
25 Shoulder Press,
25 Push Press,
25 Push-Jerk,
Run 400 meters,
50 Squat Cleans,
Run 400 meters,
50 Snatches,
Run 400 meters.

Lunge- Thruster
Lunge 50 yards
Walk back
do 10 thrusters
Lunge 50 yards
walk back
do 10 thrusters
(do this for 8-15 minutes/depending on conditioning )

Chipper Ladder
Sprint 50 yd x 10
Heavy bag carry 50 yds x 8
Bear Crawl 50 yds x6 (Stiff back legs !)
Farmers walk (with dumbbells- app weight) 50 yds x 4
Sprint50 yds x 2

 

Run 1/2 mile 50 squats – 3 rounds for time.

10 push-ups 10 sit ups 10 squats – 10 rounds for time.

200 squats for time.

“Susan” Run 200m 10 squats 10 push ups – 5 rounds for time.

Sprint 200m and do 25 push ups – 3 rounds for time.

10 Handstand push ups and a 200m run – 3 rounds for time.

Tabata Squats and Push-ups: 20 seconds on 10 seconds rest, 8 rounds each. Count your lowest score.

5 push ups 5 squats 5 sit ups – 20 rounds for time.

Walk 100m on your hands, even if it is 2ms at a time.

10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100m sprint between each set.

Invisible Fran: 21-15-9 of squats and push-ups for time.

Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.

10 push ups 10 squats and 10 sit ups – 6 rounds for time.

Do one squat and take one breath, (you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc… up to 10, and then come back down to one.

3 vertical jumps 3 squats 3 long jumps – 5 rounds for time.

Handstand 30 seconds and 10 squats – 8 rounds for time.

10 push-ups 100M dash – 10 rounds for time.

Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.

5x 400M sprints.

10 X 100 m dash.

25 pressing snatch balances each arm. No weight.

Run 1 mile, lunging 30 steps every 1 minute.

Handstand 30 seconds and 20 squats – 5 rounds for time.

10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.

100 squats for time.

4x 25 jumping squats

10 vertical jumps, 10 push ups, 10 sit ups – 4 rounds for time.

10 squats every 1 minute of your 1 mile run.

10 push-ups 10 squats 10 sit ups – 10 rounds for time.

10 vertical jumps, run 400m – 5 rounds for time.

Spend a total of 3 minutes in a handstand.

Handstand 1 minute, hold bottom of the squat for 1 minute – 5 rounds for time.

Sprint 100m, Walk 100m – 10 rounds for time.

100 push ups for time.

10-9-8-7-6-5-4-3-2-1 burpees and sit ups.

50 sit-ups, 400m run or sprint or walk – 3 rounds for time.

10 walking lunges, 10 push-ups, 10 rounds for time.

50 split jumps for time.

Handstand for 30 seconds or 5 handstand push ups, 400m run – 4 rounds for time.

10 burpees, 100meter sprint – 10 rounds for time.

L-sit off the floor. 10 rounds of 10 seconds. If you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!

Run 400m, 50 squats – 4 rounds for time.

handstand 30 seconds, to squat hold 30 seconds – 10 rounds for time.

Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups – 5 rounds for time.

10 push-ups, 10 squats, 10 rounds for time.

Handstand to Jack-Knife to vertical jump – 30 reps for time.

Run 1 mile with 100 squats at midpoint – for time.

7 squats, 7 burpees – 7 rounds for time.

10x 30 second handstand to 30 second bottom of the squat hold.

Burpee to the push up position, do 10 push ups, burpee out – 5 rounds for time.

Run 1 mile, plus 50 squats – For time.

100 burpees for time.

5 squats, 5 push-ups, 5 sit ups – 20 rounds for time.

Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds for time. Use the transition times as your rest periods…they should be as brief as possible.

5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds for time. Then 3x 100m dash @ 80%.

Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.

Handstand 10 seconds jack-knife to vertical jump – 25 reps for time.

Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!

50 squats x 5. Rest equal amounts as it took to do each 50.

Run 1 mile and do 10 push-ups every 1 minute.

Sprint 100m 30 squats – 8 rounds for time.

30 push ups, 30 second handstand or Plebs Plank – 3 rounds for time.

10 sit ups and 10 burpees…10 rounds-for time.

Handstand hold, 30 seconds, squat hold 30 seconds – 10 rounds for time.

250 jumping jacks – for time.

100 jumping jacks, 75 squats, 50 push ups, 25 burpees – For time.

Tabata Push-ups: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.

30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat – 5 rounds for time.

with eyes closed do 10 squats, open eyes..do 10 push ups eyes closed – 5 rounds for time.

Run 1 minute, squat 1 minute – 5 rounds for time.

Run 1 mile for time.

squat x 10 push up x 10 sit up x 10 – 3 rounds for time.

10 push-ups, 10 hollow rocks, run 200m – 5 rounds for time.

Tabata Squats with eyes closed: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.

bottom to bottom ( est at the bottom of the squat instead of standing without support on your hands or butt and make the bottom good, straight back, butt back) Tabata squats.

20 sit ups with support under the lumbar spine, 20 push ups, run 400m – 4 rounds for time.

Handstands, 30 second hold, 30 second static squat, 30 second rest – 8 rounds for time.

Sprint 50ms, 10 push ups – 10 rounds for time.

50 squats, 4 rounds for time. Rest for 2 minutes between rounds.

3x 20 tuck jumps. 3x 30 second handstands.

400m run/sprint 30 squats – 3 rounds for time.

20 jumping jacks, 20 burpees, 20 squats – 3 rounds for time.

Warm up. Run 100m and do 20 squats – 10 rounds for time.

Handstand 5x 30 seconds. Run 800m – 2 rounds for time. Do the 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.

100 squats, 3 min. rest, 100 squats.

Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds – 5 rounds. Each pushup counts as 1 rep. Rest. Do 3 more rounds for time.

10x 50m sprint.

Test yourself on a max set of push ups, tight body chest to the floor, full extension!
If you cannot do push-ups from your toes, do your push-ups from the knees. After that do 100 squats for time.

Tabata Tuck jumps and Sit-ups: 20 seconds on 10 seconds rest, 8 rounds each. Count your lowest score.

Run 400m squat 30 hand stand 30 seconds – 3 rounds for time.

5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump – 3 rounds for form

50 burpees for time.

Run 1 mile, stopping every minute to do 20 squats.

30 second handstand, 60 second squat hold ( at the bottom of the squat) – 5 rounds for time.

Run 200m, 50 squats – 3 rounds for time.

20 squats, 20 Burpees, 20 Push-Ups – 3 rounds for time.

 

Travel WODs

 

Room Service
100 Push Up
100 SitUps
100 Squats

Burpee/ Sit ups Ladder
Do 10 burpees ….Go to opposite side of room……do 2 Sit up
Return to original side do 9 burpees……Go to opposite side of room……do 4 Sit ups
Decrease Burpees by 1 and increase Sit Ups by 2
Work your way down to one Burpee and up to 20 Sit up

Shake the walls
10 second handstand
10 air squats
x 10 rounds for time

The Fives
5 push ups
5 squats
5 sit ups
x 20 rounds for time

Virtual Fran
21-15-9
Thrusters (use a backpack or computer bag)
Pushups

O-Squat this
10 Overhead Squats (use a towel or curtain rod overhead)
10 Push Ups
10 Sit-Ups
x 5 Rounds for Time

 

 

A REAL BIG LIST OF TRAVEL WODS

• Run 1/2 mile 50 air squats – 3 rounds.
• 10 push-ups 10 sit ups 10 squats – 10 rounds.
• 200 air squats for time.

• “Susan”= Run 200m 10 squats 10 push ups 5 rounds.
• Sprint 200m and do 25 push ups, 3 rounds.
• 10 Handstand push ups and a 200m run 3 rounds.
• Tabata squats and tabata pushups.
• 5 push ups 5 squats 5 sit ups, 20 rounds.
• Walk100 meterson your hands, even if it is2 metersat a time.
• 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a100 metersprint between each set.
• 10 push ups 10 air squats and 10 sit ups, 6 rounds for time.
• Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
• 3 vertical jumps 3 squats 3 long jumps – 5 rounds.
• Handstand 30 seconds and 10 squats, 8 rounds.
• 10 push-ups 100M dash 10x.
• Tabata squats. (Perform as many air squats as you can in 20 seconds followed by 10 seconds rest.Repeat for a total of 8 rounds without stopping.  Score your total # of squats)
• 5x 400M sprints.
• 10 X100 mdash.
• 25 pressing snatch balances each arm. No weight.
• Run1 mile, lunging 30 steps every 1 minute.
• handstand 30 seconds and 20 air squats, 5 rounds.
• 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.
• 100 air squats. For time.
• 4x 25 jumping squats
• 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds…for time.
• 10 air squats every 1 minute of your1 milerun.
• 100 burpies for time.
• Run1 milefor time
• 10 push-ups 10 squats 10 sit ups 10 rounds.
• 10 vertical jumps, run400 meters, 5 rounds.
• spend a total of 3 minutes in a handstand.
• 100 air squats for time.
• Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
• Sprint100 meters, Walk100 meters, 10 rounds.
• 100 push ups for time.
• Run1 milefor time.
• 10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.
• 50 sit-ups,400 meterrun or sprint or walk. 3 rounds.
• 10 walking lunges, 10 push-ups, 10 rounds
• 50 split jumps for time.
• Handstand for 30 seconds or 5 handstand push ups…400 meter run. 4 rounds
• 10 burpies, 100meter sprint 10x for time.
• “L” sit off the floor. 10 rounds of 10 seconds…if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!
• run400 meters, 50 air squats. 4rounds.
• handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
• Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
• Run1 milefor time.
• 10 push-ups, 10 squats, 10 rounds.
• Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
• Handstand to Jack-Knife to vertical jump. 30 Reps.
• Run1 milewith 100 air squats at midpoint, for time.
• 7 squats, 7 burpies, seven rounds, for time.
• 10x 30 second handstand to 30 second bottom of the squat hold.
• Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
• Run1 mile, plus 50 squats-for time.
• 100 burpies for time.
• 5 squats, 5 push-ups, 5 sit ups, 20 rounds.
• Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.
• 5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.
• Handstand practice, 25 tries at free handstands, then a1 milerun at 80%.
• Handstand 10 seconds jack-knife to vertical jump. 25 reps…
• Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
• 50 air squats x 5. Rest equal amounts as it took to do each 50.
• Run1 mileand do 10 push-ups every 1 minute.
• sprint 100m 30 squats…8 rounds.
• 30 push ups, 30 second handstand or Plebs Plank..3 rounds.
• 10 sit ups and 10 burpies…10 rounds-for time.
• handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.
• 250 jumping jacks…for time.
• 100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.
• Tabata Push-ups.
• 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.
• with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.
• Run 1 minute, squat 1 minute 5 rounds.
• run1 milefor time.
• air squat x 10 push up x 10 sit up x 10 3 rounds for time
• 10 push-ups, 10 hollow rocks, run200 meters….5 rounds.
• Do Tabata Squats with eyes closed.
• bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats.
• 20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.
• Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds
• sprint50 meters, 10 push ups. 10 rounds.
• 50 air squats, 4 rounds. rest for 2 minutes between rounds.
• 3x 20 tuck jumps. 3x 30 second handstands.
• 400m run/sprint 30 air squats, 3rounds for time.
• 20 jumping jacks, 20 burpies, 20 air squats…3 rounds
• Warm up. Run100 metersand do 20 air squats. 10 rounds.
• Handstand 5x 30 seconds. Run: 2×800 metersfor time. Do the 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.
• 100 air squats 3 min. rest, 100 air squats.
• Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
• 10×50 metersprint.
• Test yourself on a max set of push ups…tight body chest to the floor…full extension!
• If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time.
• Tabata…20 seconds on 10 second rest 8 rounds of…tuck jumps and then sit ups
• run 400m air squat 30 hand stand 30 seconds 3 rounds for time
• 5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds…for form
• 50 burpies for time.
• 5 pushups, 5 squats, 5 sit-ups – 20 rounds
• Run1 mile, stopping every minute to do 20 air squats.
• 30 second handstand, 60 second squat hold ( at the bottom of the squat) – 5 rounds
• run200 meters, 50 squats, 3 rounds
• Tabata Squats
• Air squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time.