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Collection of the 20 best WOD to do at home

Barbara Bier by Barbara Bier
December 13, 2022
in CrossFit® News
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The Christmas holidays are approaching and yes, some boxes will take a few days off! But that doesn't mean you have to sit on the couch eating and watching movies and TV series (by the way, you've seen films that talk about CrossFit®on Netflix?), although this idea is quite tempting.

That's why we thought we'd create a collection with 20 of our favorite wods to make at home! Some are Hero / Girl Wodsothers are adaptations, but we have them carefully selected to make you sweat and curse the editorial staff at the end of each workout!

We would like to know your feedback, write us in the comments or through our social channels!

Obviously, these tips do not replace proposals of your reference box, but it is a "more" to save or print instead of wasting time looking online for something pretty cool to do.

Index

  • WOD 1: Loredo
  • WOD 2
  • WOD 3 Annie
  • WOD 4
  • WOD 5
  • WOD 6
  • WOD 7
  • WOD 8
  • WOD 9
  • WOD 10 - Fran revisited
  • WOD 11 - Hoooooold
  • WOD 12 - Annie again?
  • WOD 13 Chipper at home
  • WOD 14
  • WOD 15
  • WOD 16 - Jump
  • WOD 17
  • WOD 18
  • WOD 19 - Desperate Murph
  • WOD 20 - Proposed by Sam Briggs
  • For those with a bar at home
    • "CINDY"
    • "CHELSEA"
    • "MURPH"

WOD 1: Loredo

This is a WOD hero, watch this video to see the story of this American soldier!

6 rounds per time

24 air squat

24 push up

24 lengths

24 burpees

WOD 2

wod

10-9-8-7-6-5-4-3-2-1

Tuck jumps

V up

Superman

30 ”plank between each round

WOD 3 Annie

50-40-30-20-10

DU

Sit ups

WOD 4

5 rounds per time

10 push up

15 burpees

20 air squat

WOD 5

For 16 minutes: 2 'ON, 1' REST

Max Air Squats

Max burpees

(score score)

WOD 6

Death by

Max lengths

WOD 7

for time

100 lengths

100 sit up

100 air squat

100 push up

100 lengths 

WOD 8

20-16-12-8-4

Push up

Pistols

WOD 9

10 rounds per time

10 push up

10 air squat

10 burpees

WOD 10 - Fran revisited

21-15-9

Thruster

Push up

WOD 11 - Hoooooold

5 rounds

20 "Handstand

40 "plank

20 " Hollow Hold

WOD 12 - Annie again?

100-80-60-40-20

Jumping Jack

Mountain climbers

WOD 13 Chipper at home

100 DU

80 air squat

60 sit up

40 push up

20 burpees

100 DU

WOD 14

15 'AMRAP

20 lengths

20 DU

45 " plank hold

WOD 15

EMOM 12 '

6 pistols

6 push up

WOD 16 - Jump

100 DU (or 200 singles)
25 devil press 
75 DU (or 150 singles)
25 devil press 
50 DU (or 100 SINGLE)

WOD 17

EMOM 12 '

5 broad jumps

10 HSPU

WOD 18

21-18-15-12-9-6-3

Thruster

Burpees over

WOD 19 - Desperate Murph

for time

160s Double Unders

100 inverted row

200 push ups

300 air squat

160s Double Unders

WOD 20 - Proposed by Sam Briggsbest WODs to make at home

5 rounds

60s Double Unders

50 air squat

40 walking lunges

30 jump lunges

20 jump squats

10 pistols (scale to goblet squat if you don't have it)

For those with a bar at home

"CINDY"

20 'AMRAP

5 pull up

10 push up

15 air squats

"CHELSEA"

EMOM 30 '

5 pull up

10 push up

15 air squats

"MURPH"

3 'race on the spot

100 pull ups

200 push ups

300 air squats

3 'race on the spot

Tags: girl wodHero WODhomemade wodworkout from home
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      • Define your abs
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      • back squat
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      • Landmine squats
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