CrossFit blog - opdateres hver uge

Her er en liste over Wods der kan laves uden brug af udstyr.

Riley
For Time:
2.4 km run
150 burpees
2.4 km run

Ghost
6 Rounds for Time:
1 min bench dips/ 1 minute dips
1 min bench jumps/ 1 minute broad jumps
1 min burpees
1 min rest

the Great
10 Rounds For Time:
10 push-ups
10 squats
10 V-ups
30 second handstand hold

Bellyflop
Complete for time:
8 Km Run
*Every 1K perform 15 Burpees

Magic Five
5 Rounds, For Time
10 burpees
20 squats
30 sit-ups
400-meter run

Chase the pain
4 Rounds For Time:
400 meter run or lap around block
25 push-ups

Brenton
5 Rounds For Time
31 m Bear Crawl
31 m Standing Broad-Jumps*
*Do three burpees after every five broad-jumps

The Countdown
For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Burpees
Push-ups
Air squats

Zachary Tellier
For Time
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

Durante Core
5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest

Rest one minute after each round.

The Longest Mile
4 Rounds for Time
10 Burpees
100 meter Run
10 Air Squats
100 meter Run
10 Push-Ups
100 meter Run
10 Sit-Ups
100 meter Run

Marguerita
50 Rounds for Time
1 Burpee
1 Push-Up
1 Jumping-Jack
1 Sit-Up
1 Handstand

Hey Buddy
For Time
Buy-In:
250 meter Run
Then, 5 Rounds of:
10 Lunges
10 Air Squats
10 Sit-Ups
8 Burpees
Cash-Out:
250 meter Run

Bert
For Time
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees

Ma3 Oscar temores
8 RFT
11 hr push-ups
30 Walking lunges
19 situp

Michael
3 rds
800 m Run
50 backextentions
50 situps

LOREDO
6 rounds for time
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

OZZY
7 rounds for time
11 deficit handstand push-ups
1,000-meter run







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