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
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
10-9-8-7-6-5-4-3-2-1
V up
Superman
30 ”plank between each round
WOD 3 Annie
50-40-30-20-10
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
WOD 9
10 rounds per time
10 push up
10 air squat
10 burpees
WOD 10 - Fran revisited
21-15-9
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 '
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 Briggs
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
