Crossfit workouts

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Crossfit workouts

Text of Crossfit workouts

  • C r o s s F i t B o d y w e i g h t W o r k o u t R e s o u r c eCompiledandeditedbyShaneSkowron.Version2.0,09/02/09

    Tableofcontents:

    (a)ClassicCrossFitbenchmarks................................... 2(b)Metcons,noequipmentrequired................................ 3(c)Metcons,pullupbarrequired ................................. 6(d)Metcons,ringsandpullupbarrequired....................... 10(e)Metcons,jumprope,bar,andringsrequired.................. 13(f)Skillsandstrengthworkwithbodyweight..................... 14(g)Runningworkouts ............................................ 15(h)Endurancechallenges......................................... 17(i)Scalingsuggestions.......................................... 20(j)Listofpossiblebodyweightexercises........................ 21(k)Creditsandlinkstomoreresources.......................... 23

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  • C l a s s i c C r o s s F i t B o d y w e i g h t B e n c h m a r k sOfficialCrossfitnamedWODsforbenchmarkingandcompetition

    AngieCompleteinorder:100pullups100pushups100situps100squats

    MurphRun1mile100pullups200pushups300squatsRun1milePartitionthepullups,pushups,andsquatsasneeded.Startandfinishwithamilerun.Ifyou'vegota20#vestorbodyarmor,wearit.

    BarbaraComplete5rounds,resting3:00betweeneachround:20pullups30pushups40situps50squats

    Jason100squats5muscleups75squats10muscleups50squats15muscleups25squats20muscleups

    Ryan5roundsof:7muscleups21burpeesEachburpee12abovemaxreach

    GriffRun800mRun400mbackwardRun800mRun400mbackward

    CindyCompleteasmanyroundsaspossiblein20minutesof:5pullups10pushups15squats

    ChelseaEachminuteontheminutefor30minutesof:5pullups10pushups15squats

    MaryCompleteasmanyroundsaspossiblein20minutesof:5handstandpushups10pistols15pullups

    TabataSomethingElseComplete32intervalsof20secondsofworkfollowedby10secondsofrestwherethefirst8intervalsarepullups,thesecond8arepushups,thethird8intervalsaresitups,andfinally,thelast8intervalsaresquats.Thereisnorestbetweenexercises.

    JT21159repsof:handstandpushupsringdipspushup

    NicoleCompleteasmanyroundsaspossiblein20minutesof:Run400mMaxrepsofpullups

    Annie5040302010repsof:doubleunderssitups

    DeathbyPullupsWithacontinuouslyrunningclockdoonepullupthefirstminute,2pullupsthesecondminute,3pullupsthethirdminute...continuingaslongasyouareable.Useasmanysetseachminuteasneeded.

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  • M e t c o n s , n o e q u i p m e n t r e q u i r e dMetabolicconditioningworkoutswithnothingneededbutroomtomove.

    Walkinglunge400m 150burpees

    4roundsof:Run400m50squats

    100755025reps:situpsflutterkicks(4count)Leglevers(Source:NSC)

    50burpeesjump12abovemaxreacheachone.

    CummulativeLholdfortotalof5:00.Usebar,rings,orfloor.Stoptimerwhenyoudropoutofposition.Recordtotaltimeittakestoget5:00.(Source:NSC)

    CrouchingTiger50squats25pushups50pistols25fingertippushups50sidelunges25knucklepushups50walkinglunges25diamondpushups(Source:ChadMcBroom)

    50flutterkicks50situpsRun400m100flutterkicks100situpsRun400m(Source:NSC)

    20161284repsof:OnearmpushupsPistols(Source:NSC)

    4roundsof:50pushups50situps504ctflutterkicks(Source:NSC)

    1roundTabatasprints(hillsifpossible)1roundTabatabottomtobottomsquatsThereisnorestbetweenexercises.(Source:ShaneSkowron)

    Asmanyroundsaspossiblein12minutesof:10pushups15situps20mwalkinglunge(Source:CrossfitAlpha)

    21159repsof:lunges(Eachlegrep)situpsburpees(Source:CrossfitAlpha)

    5roundsof:50mountainclimbers(4count)25situps(Source:CrossfitAlpha)

    5roundsof:100jumpingjacks100mountainclimbers(Source:CrossfitAlpha)

    ThePrisonWorkoutburpees:201918...321walk25maftereachset(Source:KenAndes)

    LongCycleBurpees50roundsof:1squat1pushup1situp1superman1tuckjump(Source:CrossfitAlpha)

    5roundsof:30secondisometricsquathold20squats30secondsisometricleaningrest20pushups(Source:CrossfitAlpha)

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  • M e t c o n s , n o e q u i p m e n t r e q u i r e dMetabolicconditioningworkoutswithnothingneededbutroomtomove.

    50jumpingjacks50pushups50tuckjumps50situps50mountainclimbers(50eachleg)50squats50jumpingjacks(Source:CrossfitAlpha)

    10roundsof:30secondshandstand30secondsisometricsquatScoreiscummulativetime.(Source:CrossfitAlpha)

    PlayingwithpushupsRun100m20pushups5burpees15clappushups5burpees10chestslappushups5burpees5fingertippushupsRun100m15pushups5burpees10clappushups5burpees10chestslappushups5burpees5fingertippushupsRun100m10pushups5burpees10clappushups5burpees10chestslappushups5burpees5fingertippushups(Source:JohnBeieler)

    Run400mBurpeeBroadJump25mWalkingLunges25mBurpeeBroadJump25mBearCrawl25mBurpeeBroadJump25mWalkingLunges25mBurpeeBroadJump25mBearCrawl25mRun400m(Source:NickHoel/OlympicCF)

    100situps100flutterkicks(4count)100leglevers(Source:NSC)

    DeckofCards(CoreVariation)Takeadeckofcards,shuffle.Facecardsare10,Acesare11,numberedcardsasvalued.Flipeachcardandperformthemovementandthenumberofrepsspecified.Cyclewholedeck.HeartsburpeesDiamondsmountainclimbers(4ct)Spadesflutterkicks(4ct)ClubssitupsJokersRun400m(Source:NSC)

    50burpees75flutterkicks(4count)100pushups150situps(Source:STC)

    5roundsof:10burpees20box/benchjumps30pushups40squats50lunges(Source:NSC)

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  • M e t c o n s , n o e q u i p m e n t r e q u i r e dMetabolicconditioningworkoutswithnothingneededbutroomtomove.

    4roundsof:50walkinglunges50squatsRun400m(Source:ShaneSkowron)

    Run5k,butevery2:00do20pushupsand20squats.(Source:ShaneSkowron)

    3roundsof:50pushups50situps50squats

    5roundsof:50walkinglunges15handstandpushups

    80squats10handstandpushups60squats20handstandpushups40squats30handstandpushups20squats

    4roundsof:25lunges50squats

    5roundsof:100squats20lunges35pushups

    5roundsof:50squats30handstandpushups

    2rounds:Maxpushups2:00Maxsitups2:00Maxflutterkicks2:00Maxsquats2:00(Source:STC)

    3roundsof:30ydbearcrawl30ydinchwormpushup30ydburpeejumps

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  • M e t c o n s , p u l l u p b a r r e q u i r e dMetabolicconditioningworkoutswithnothingneededbutapullupbar.

    GIJane100burpeepullups(Source:CFHQ)

    Asmanyroundsaspossiblein20minutesof:15pullups30pushups45squats(SourceCFHQ)

    Handstandpushups:15131197531Lpullups:13579111315

    3roundsof:Run800m50pullups

    10roundsof:12burpees12pullups

    5roundsof:15Lpullups30pushups45situps

    5roundsof:25invertedburpees25pullups25burpees(Invertedburpee:Startingsupine,kip(orsitupandroll)tostanding,kickuptohandstand)

    30handstandpushups10pullups20handstandpushups20pullups10handstandpushups30pullups

    Run800meters40LpullupsRun800meters40strictpullupsRun800meters40kippingpullups

    5roundsof:50squats30pullups15handstandpushups

    100squats100pullups200pushups300squats100lunges

    BodyweightFran21159repsof:burpeespullups

    21159repsof:pullupspushupssquatjumpsto12abovemaxreach(Source:ShaneSkowron)

    503520reproundsof:handstandpushupspullups

    Repeatfor15minutes:20secondsofpullups20secondsofsitups20secondsofsquats

    100pullups200pushups300squats50situps

    Asmanyroundsaspossiblein20minutesof:25pullups50pushups75squats

    Asmanyroundsaspossiblein20minutesof:25handstandpushups50pistols75pullups

    Asmanyroundsaspossiblein20minutesof:10Lpullups20squats

    TheReckoningRun1mile100bodyblasters(burpeepullupskneestoelbows)Run1mile(Source:ShaneSkowron)

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  • M e t c o n s , p u l l u p b a r r e q u i r e dMetabolicconditioningworkoutswithnothingneededbutapullupbar.

    RunningTabataSomethingElseTabatapullups,1roundRun1mileTabatapushups,1roundRun1mileTabatasitups,1roundRun1mileTabatasquats,1roundRun1mileForbesttime.(Source:NSC)

    102030repsof:squathandstandpushupssquatpullups

    RunningwithAngie100pullupsRun1mile100pushupsRun1mile100situpsRun1mile100squatsRun1mile(Source:NSC)

    MurphTributeRun1mile50pullups100pushups150situps200squatsRun1mile50pullups100pushups150situps200squatsRun1mileNopartitioning.(Source:NSC)

    DeckofCardsTakeadeckofcards,shuffle.Facecardsare10,Acesare11,numberedcardsasvalued.Flipeachcardandperformthemovementandthenumberofrepsspecified.Cyclewholedeck.HeartspushupsDiamondspullupsSpadessitupsClubssquatsJokersRun1mile(Source:NSC)

    5roundsof:30handstandpushups30pullups

    100squats20handstandpushups30pullups

    100squats9handstandpushups200squats15handstandpushups100squats21handstandpushups

    100Lpullups 100squats40pullups80squats32pullups60squats24pullups40squats16pullups20squats8pullups

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  • M e t c o n s , p u l l u p b a r r e q u i r e dMetabolicconditioningworkoutswithnothingneededbutapullupbar.

    10roundsof:10pullups20pushups30squats

    Asmanyroundsaspossiblein20minutesof:7handstandpushups12Lpullups

    50squats50pullups50walkinglunges50kneestoelbows5handstandpushups50situps5handstandpushups50squats50pullups

    100squats25situps100squats25situps100squats25kneestoelbows100squats25handstandpushups

    2roundsof:35squats35kneestoelbows35squats35situps35lunges35squats

    21181512963of:squatsLpullupskneestoelbows

    7roundsof:35squats25pushups15pullups

    21159repsof:Bodyblasters(burpeepullupkneestoelbows)boxjumpburpeesBelushiburpees(onjumpturn180degrees)BurpeeJacks(plankjacktojumpingjack)(Source:RobertPierce)

    3roundsof:100squats25Lpullups30handstandpushups

    5roundsof:9handstandpushups9pullups

    3roundswith2:00restsbetweeneachround:50squats30pullups40pushups50squats

    21pullups50squats21kneestoelbows18pullups50squats18kneestoelbows15pullups50squats15kneestoelbows12pullups50squats12kneestoelbows

    20piecesofAngie20roundsof:5pullups5pushups5situps5squats(Source:CrossfitPC)

    100squats21handstandpushups30pullups100squats30pullups21handstandpushups100squats

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  • M e t c o n s , p u l l u p b a r r e q u i r e dMetabolicconditioningworkoutswithnothingneede