I love going to my early morning class at the gym. I don’t mind getting up early, shuffling half asleep to throw on clothes, and yawning my face off during the 30 minute drive to class. The Morning Crew is a great group of die hard CF fans who define “determined”. Sometimes, I refer to us as the “old and broke down” although we are not really that old, because we now have a 13 year old! And yes we have a grandmother or two. We have the 30-somethings. We have the Fab 40’s and 50’s. And at any given time, someone is broke down from age, arthritis, or just plain too stubborn to let some aches and pains get in our way. I might resemble that last statement.
However, when I’m gone out of town, on vacation (5 more days!!), or feeling lazy during my first full week of summer break from teaching….ahem…like this week, I often make up my own workout that I can do at home or on the road. I do have my own dumbbells at home that I use for kettle bell exercises. I have my own rope. And I have my own body weight which is really all I need to get in some serious HIIT work with Crossfit. 90% of CF workouts are done at the high intensity level with few, if any, short breaks.
By definition, it IS the High Intensity Interval Training that many people now swear by to get the cardio burn they need. I wanted to make some pics of WODs that I can post on my pinterest board so I can just pull up one while I’m gone for two weeks. I am sharing these below. Every one of these require ONLY body weight. Feel free to use them. Most take less than 20 minutes, but it will be a very hard 10-15-20 minutes. Make sure you warm up, fuel right, add additional lower intensity strength work if you have the equipment, and do a long stretch session after.
And because I love the “whiteboard” look like the board at my CF, I made these in a similar design. Just pretend my marker handwriting is this neat. 
EDIT: I have a new set of at-home WODs
Passionate about clean eating, running, and Crossfit! I live in Tuscaloosa where I'm a teacher, wife, kitty Mom, and coordinator of chaos. Through it all, I'm enjoying life....even Tuesdays. Roll Tide! 
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Could you tell me what you mean by “for time”? I feel like it’s completely obvious and that I may know, but at the same time I’m not sure what it means.
Thanks,
Dream
Most WODs are timed 2 ways. 1) “for time” which means do the workout until you finish it and record your time. 2) AMRAP means “as many rounds as possible” in a specific amount of time. Most of these are 10, 15, 20, 25, or 30 minutes. You record how many rounds you completed in the given time. In most gyms, there are large clocks that starts the time. For home workouts, use whatever timer or watch you have. For the “for time” wods, just start the timer and stop it when the workout is done. For “AMRAP”, start the timer and stop it after the prescribed time. However, even after 2 years, I do not get too hung up over time. I just want to finish and not die.
my guess is that you time yourself as you workout with a stop watch, at least that’s how i interpret it.
That is exactly right
Thanks, Will be adding these to my workouts!
Hey! Thanks so much for posting this! Can you tell me what a 10 10 sit up is?
That was a typo
Thanks for catching that so I could fix it!
Hey, these look great! Thanks for sharing!
I just found this on Pinterest, and I think I’ll be trying these out some time.
I did a few of these on vacation and they were intense!
what is an air squats?
Squats with nothing but your butt and air! No bars, weights, etc. Just squat down as far as you can, chest up, back straight, and back up as quickly as possible.
Do you do all of these at the same time? Like do WOD1 complete it and then move on to WOD2? Or do you just pick and choose a couple? I haven’t worked out, but would like to start. Could you maybe suggest what you would do if you were just starting out? Thanks!
Just 1 WOD at a time and pick and choose what you like or repeat the same ones as you wish. These are short VERY HIGH INTENSITY workouts so you don’t want to overdo it. If you have trouble completing the rounds/reps, slow down and focus on proper form and add in extra cardio like walking, running, or spin/bike. Once you have the movements and muscle endurance to do the number of rounds/reps, then start kicking in the faster speed to get the HIIT cardio burn. This is exactly how I approach all WODS at my box with all the equipment. I’m great at some things so I blast through those, trying to beat my times. Other skills, I struggle to complete so I focus, endure, and get it done no matter what the clock reads. Crossfit is about elite fitness from ANY starting point. Thanks for your questions!
Do you do WOD1 for one day then go to WOD2 the next day or how do you do it? I am very interested in doing these
Hayley, there is no progression with Crossfit. While the main Crossfit website posts a WOD for the day, all the affiliate boxes choose their own WODs based on what their clients need and the equipment they have. That’s one of the great things about CF. Pick any WOD you like and do it once a day, and do a WOD a few times a week. I was looking for skills that are body weight bearing that require no equipment for people to do at home or while traveling away from their home box. Everyone’s interest and questions are leading me to post a more in-depth post about Crossfit and how to do it at home if you don’t have access or resources to join a box (gym). But for now, look on Pinterest for Crossfit WODs and there are many that do not require much equipment, if any. And keep in mind, if you see a WOD that is a combination of equipment and no equipment, just leave off the ones that need equip. You can double the reps or add extra rounds of the other things. As long as you’re working your muscles and working to improve form and pace to keep your heart rate flying, you’re doing a great Crossfit workout
thank you for posting these! i’ve wanted to try crossfit for awhile, but it is sooo expensive. pinterest saves the day
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Hi,
What does the * mean if front of some of the exercises?
Thank you!
Thanks for posting these WODs! I’m a trainer but new to CrossFit and am pleased with the difficulty of these workouts!
Thanks for the workouts! I live half an hour out of town and with this whole the sun is almost down by the time I get out of school thing, I don’t have time to work out at the gym. The workouts will really help! Ps- my name’s Katrina too. I think that’s cool
Thanks for posting the WOD to do at home! I just did WOD number 6 and it kicked my behind!
Oh my goodness! I saw this over on Pintrest thinking it would be easy. I got my but whipped! Awesome.
These workouts look awesome! Thanks for posting! Can you tell me what a burpee is?
Hi!
I’m sick & can’t go to the gym today…. Blah!!!! Anyway I want to do one of these at hole cause I hate missing a workout day!! Do u have any idea on how many calories these workouts burn??
So glad I found this pin!!! Think ill start doing 1 of these a week in addition to my regular lifting & cardio I do at the gym!!
What are bur pees?
From a standing position, jump into plank position (like your gonna do a push-up), do a push-up, bring your feet up to meet your hands, stand up, put your arms straight up and jump up. Then repeat! Happy burpee-ing! These absolutely suck but are effective!
Thanks for the feedback! This one is one of my favorites. quick but very effective
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