<![CDATA[HOLIDAY HOURS

THURSDAY & FRIDAY CLOSED!!!

Saturday- 9:30am Class, 10:30am Class: Open Gym 11:30 – 1PM

Sunday – 11AM Class: Open Gym 12pm-1:30pm

Can’t get enough CrossFit or are you looking for a way to burn some of the excess food off while the Box is closed? Check out these Travel/in home WOD’s. Here is a list of 25 bodyweight-focused CrossFit WODs that you can do at home or on the road. NO EQUIPMENT needed (except a jump rope)

1)
3 Rounds For Time: Run 800m 50 Air Squats

2)
10 Rounds For Time:
10 Pushups
10 Sit ups
10 Squats

3)
For Time:
200 Air Squats

4)
5 Rounds For Time:
Run 200m
10 Squats
10 Push Ups

5)
3 Rounds For Time:
Run 200m
25 Pushups

6)
3 Rounds For Time:
10 Handstand / Pike Pushups
Run 200m

7)
20 Rounds For Time:
5 Pushups
5 Squats
5 Situps

8)
10-9-8-7-6-5-4-3-2-1 sets of
Sit-ups
100 meter sprint between each set

9)
21-15-9
Air Squats
Pushups

10) Spend a total of 5 minutes in a handstand

11)
For Time: Run 1 mile

12)
6 Rounds For Time:
10 Pushups
10 Air Squats
10 Sit Ups

13)
5 Rounds For Time:
3 Tuck Jumps
3 Squats
3 Broad Jumps

14)
8 Rounds For Time:
Handstand 30 seconds
10 Squats

15)
10 Rounds For Time:
10 Pushups
Run 100m

16)
For Time:
Run 1 mile
*lunging 30 steps every minute

17)
5 Rounds For Time:
Handstand 30 seconds
20 Air Squats

18)
4 Rounds For Time:
10 Tuck Jumps
10 Pushups
10 Situps

19)
For Time: 100 Burpees

20)
10 Rounds For Time:
10 Pushups
10 Squats
10 Tuck Jumps

21)
5 Rounds For Time:
Handstand 1 minute
Hold bottom of the squat 1 minute

22)
10 Rounds For Time:
Sprint 100m
Walk 100m

23)
For Time:
100 Pushups

24)
10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time:
Burpees
Situps

25)
3 Rounds:
50 Situps
Run 400m