Anywhere, Anytime: 5 “Easy” CrossFit WODs

After years trying to get rid of a spare tire I finally found CrossFit at a local gym and I loved it. Finally something that didn’t seem like a workout at all and something completely unexpected – it was fun!

Then old man winter hit which made it hard for me to get to the gym to do my workout of the day (WOD).
I do still love the gym atmosphere, but I have found that my home gym is getting more use lately.
This website is all about helping others to get the best results through home workouts and some basic gear to match.

Home Gym Advantage – Your Own Mini Box

Convenience is a huge part of anyones decision to start assembling CrossFit equipment at home. Lets be clear though, you do not need any gear at all to get started – just your own body weight and some CrossFit shoes.
Gloves too can come in handy and a jump rope both of which are very inexpensive.
These basics can enable you to do some extra workouts. I also found that starting with just a few pieces of equipment is a huge advantage for those days when you can’t make it to your local box.

5 Basic At-Home CrossFit WODs

Now that you have your state-of-the-art (or statement-of-the-bank-account) home gym all up and running, you’ll probably want some tips on what you can do with it. As I mentioned, with a good home gym setup, your limitations in workout types are minimal, and the pieces of equipment I suggested should enable you to perform many popular WODs. WODs for home gyms are all over the Internet, and you can even download apps to your smartphone that generate WODs for you based on what you have available, but I’m going to share a few of the workouts that have given me the best results when my schedule or paycheck says I can’t get to the gym.

Wait—no I’m not, at least not yet. Before I tell you anything about working out, I want to emphasize the importance of warming up before attacking your WOD. CrossFit is designed to improve the total functional strength of your body, and involves many sudden movements and unusual loads on muscles you rarely, if ever, have used before. Jumping right into a wicked WOD without warming up is an outstanding way to tear a muscle or knock a joint out of whack, and I promise you those are not inspiring experiences.

This sounds like beginner’s advice, but I can’t tell you the number of veterans I’ve seen fail to warm up before going for it and end up laying there cursing at the ceiling when something goes pop. I don’t want you getting hurt because of something I didn’t say, so I’m going to say it: warm up before your WOD, dumbass. Here’s a tried-and-true warmup to get your engine running before you hit the road to physical perfection for the day:

Warm Up

Jump Rope (2 min) (click this link if you need a jump rope for CrossFit)
Full Body Stretch (3 min…no, seriously)
10 Forward Arm Circles (backward and forward)
10 Leg Swings (each leg)
That was easy, wasn’t it? Easier than limping around with a popped hamstring or ripping up your shoulder and not being able to brush your hair for a month. Now that the easy part’s over, it’s time to suffer.

Full Body Freestyle

If you’re looking for a full-body burn with no equipment other than running sneakers, look no further than this WOD. This one is great for when you’re traveling, or if you can’t get that 50 bucks together until next week but want to get started now. Start out with 3 sets each of 10 squats, 10 sit-ups and 10 push-ups, resting only a minute in between each to keep that heart rate up.

When you’re done with the 3 sets of body weight work, it’s time for cardio. Find some room to run, then run 10 full sprints of 100m each, resting one minute between each of them. This routine isn’t just for the cash-strapped, if you’re feeling rich, you could get some excellent results out of this minimal-equipment workout with a weighted vest.

Death by (X)

This is the healthiest overdose you’ll ever go through, and requires a running clock to do properly. As far as what the X is, that’s up to you. You can choose death by pullups, death by burpees, death by squats…it’s your funeral, but for example, let’s take a look at everyone’s old favorite, the push-up. The first minute of the exercise, you have to complete one quality push-up within 60 seconds. Not hard, right? Okay, now in the second minute, you do two push-ups. Still pretty easy…that is, until you repeat the pattern until your arms don’t work any more.

That’s the only way this exercise ends, when you can’t perform the required number of pushups (or your exercise of choice) within a minute.You can break the minute’s worth of pushups into as many sets as needed within the time, but when your arms give out, you have my permission to stop. If that’s in minute 10, then that’s where it ends. If you can hold out for 15, even better. If you can pull it off for an hour or more, what the hell are you doing reading this and not saving Metropolis?

Tabata Training

Tabata, from the Spanish for “crippling, agonizing pain” (okay, not really, but try it and see if I seem more believable) is a kind of high intensity interval training—known to the vets as HIIT—that enhances the principles of CrossFit by confusing your body into working as hard as possible through your whole workout. The Tabata method follows very specific guidelines: 20 seconds of a high-impact exercise such as speed-jumping rope or squats for time, then 10 seconds of rest in between sprints. The process is repeated 8 times to deliver 4 of the longest minutes of your life. You can even mix up the exercises within the sets (a round of weighted sit-ups then a round of pushups) if you really hate yourself.

All jokes aside, Tabata training may be challenging, but the results are well worth it. One thing that makes Tabata training a bit easier is a dedicated timer that you don’t have to manually start and stop, and there are many smartphone apps intended just for Tabata workouts. The ability to concentrate solely on your workout during a Tabata session may be only the tiniest relief, but so is a single ice cube in hell, and I bet nobody in that situation would turn it down. Speaking of hell…

7 Minutes in Hell

This workout is legendary in the CrossFit community, and is even featured in the CrossFit Games, our version of the Olympics. In theory, the workout couldn’t be simpler: just perform as many burpees as possible within 7 minutes. If you can do 20, great, do 20 per minute…and good luck keeping that up. If you can only do 10, that’s still 70, which is plenty for you. Ideally, you’ll be able to do more per 7 minutes as your body gets stronger, but you might never hate it any less. Too bad…feel that weaknes leave your body.

Around the World in 30 Minutes

This WOD incorporates virtually your entire body into a workout that you can’t possibly claim you don’t have time for today. It won’t do much for your cardio, but when it comes to increasing strength, there are not a lot of better options if you have less than half an hour to get your burn on. To perform this WOD, all you have to do are 4 rounds composed of a minute each of kettlebell squats, push-ups, sit-ups and pull-ups, all done as quickly as possible at your max weight (or with all the weight available to you) with a minute’s rest between each round. It might not sound like a lot, but tell me that again after you do it…that is, if you feel like raising your hands to the keyboard.
A common misconception about CrossFit is that you need expensive equipment or exclusive premium workout plans to see results, but that couldn’t be further from the truth. There are literally thousands of WODs you can perform in your home gym. These 5 starter WODs will give you the workout you’re looking for with as little equipment as possible. The great thing about them is that, like all CrossFit WODs, one is good enough for the day, so if that’s all you have time for, you can still get an amazing workout. You certainly won’t miss the box after a good session at home…you’ll be too sore to think about going.