While the true CrossFit experience isn’t complete with the fitfam, barbells, and blasting music that can only really happen in a box, it’s still possible to get in on the sweat-action from just about anywhere. Even an airport…in as little as 5 to 15 minutes.
So if your summer is packed with week-long furloughs or you’re so die-hard you calendar is booked with trips to the Regionals and Games, save these 10 CrossFit WODS that are quick and dirty and require zero equipment.
Death By Burpees
Min 1: 1 Burpee
Min 2: 2 Burpees
Min 3: 3 Burpees
… and so on and so forth until you can not complete the amount of reps by the next minute. Can’t complete 15 burpees in a minute? Workout over.
Death by workouts are sneaky little bastards. It’s an EMOM, so you start with 1 rep and add an additional rep at the start of each minute until you cannot complete the amount of reps needed before the minute runs out. If you DO complete the amount of reps before the minute is up, the remaining time is your rest.
5 rounds For Time
20 Air Squats
30 Sit Ups
This is the first WOD of many with push-ups, but it’s pretty self explanatory. Complete 5 rounds, check the time. Oh, and ICYDK, 40 lunges means 40 total. 20 right. 20 left.
400m Walking Lunge For Time
This bugger is a CrossFit mainsite WOD from a while back. It’s simple. It’s brutal. It’s all quadricep muscles. All. The. Time. And don’t worry, you don’t have to measure out 400 meters, just lunge between gates. Over and over. For 7 to 11 minutes, which is the average amount of time this WOD takes.
5 Rounds For Time
15 Mountain Climbers
20 Jumping Lunge
Be that guy. Do a HSPU not in a box. Find a wall, fold up your sweatshirt if you usually use an abmat. Try not to flash the entire airport. Then get bouncy during the mountain climbers and jumping lunges. You might end up on a few IG stories, but at least you’ll get your workout in. And yes again, 20 jumping lunges means 20 total.
10 Minute AMRAP
20 Air Squat
If sit-ups give you ass-rash, skip this one. Otherwise, complete as many rounds of possible of this baby in 10 minutes in the name of “beach season”.
15 Minute AMRAP
10 Alternating Pistols
10 Box/Chair/Stair Jumps
There may be pistols, but at least this isn’t 2016 CrossFit Regionals Workout Event 6. Blacked out? It was 4 rounds 28 pistols, 15 power cleans (115/80 pounds). And don’t even get us started on the pistol workout this Regional season.
6 Rounds For Time
20 Jumping Air Squat
V-ups. Maybe you’re used to seeing them as the toe-2-bar scale. But they’re brutal. “Do I have core strength?” you’ll be asking, “or am I a squid?”.
Ten to One For Time
Hi, I’m pec death, have we met?
It’s like Angie. But harder.
8 Rounds For Time:
It may sound brutal in an airport. But it’s worse on the beach. Sand everywhere. Literally, everywhere.