Here is a list of exercises that you can do in your Crossfit workouts at home with minimal equipment:
- Push ups
- Handstand push ups
- Air squats
- Pistol squats
- Jumping squats
- Planks
- Burpees
- Pull ups
- Double-unders
- Sit ups
To begin, you need to get familiar with some Crossfit terminology.
WOD – Workout Of the Day. It is common in the Crossfit community for workouts to have names (e.g. Fran, Annie, Murph, etc.)
AMRAP – As Many Rounds As Possible. Perform as many rounds of a set of exercises within a specified period.
EMOM– Every Minute On the Minute. At the beginning of each minute, you will perform a set of given exercises, and rest for the remaining time until the next minute starts.
Next, here is a list of WOD’s which consist only of bodyweight exercises:
1.Angie
- 100 Pull-ups
- 100 Push-ups
- 100 Sit ups
- 100 Air Squats
Do the complete workout in under 30 minutes. Complete all the repetitions of the single workout before passing to the next one.
2. Barbara
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Air Squats
(5 rounds for time, or 5 rounds with 3-minute breaks in between)
3. Chelsea
EMOM for 30 minutes
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
4. Cindy
AMRAP for 20 minutes
EMOM for 30 minutes
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
5. Annie
50 – 40 -30 -20 -10 reps
- Double unders
- Sit ups
6. Murph
- Run 1 mile
- 100 Pull ups
- 200 Push ups
- 300 Air Squats
- Run 1 mile
There are meany more workouts for you to perform, and when you master these 6 workouts, you’ll be in the shape of your life!