CrossFit Martha's Vineyard

Can’t make it to the box?  Going on vacation?  Here’s a list of  basic workouts that require no equipment, with the exception of the occasional use of a jump rope.

WARMUP

15-second Samson Stretch
10 Squats
10 Sit-ups
10 Bend and Reach
10 Pushups
3 Rounds

WODS

100 Push-ups
100 Sit-ups
100 Squats
1 Round for Time

30 Push-ups
40 Sit-ups
50 Squats
3-5 Rounds for Time

5 Pushups
10 Situps
15 Squats
Max Rounds in 20 minutes

Lunges (each leg)
Handstand Push-ups
21-15-9 Rep Rounds for Time

Run 400 meters (or any sprint distance – 1:30-2:30 min long)
50 squats
25 pushups
3 Rounds for Time

Run 1000 meters (about 3-5 minutes)
100 squats
50 Pushups
1 Round for Time

Squats for time (pick a number between 100-500)
1 Round for Time

Burpees
Pushups
Situps
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time

5 Handstand push-ups
10 Pistols
Max Rounds in 20 minutes

Run 400 meters (1:30-2:30 mins)
30 Squats
5 Rounds for Time

Double-Unders (jump rope)
Sit-ups
50-40-30-20-10 Rep Rounds for Time

Single unders
Pushups
50-40-30-20-10 Rep Rounds for Time

Burpees (50-150 – pick a number and go for it!)
1 Round for Time

Run 800 meters (Run about 5 mins)
50 Sqiats
50 Sit-ups
3 Rounds for Time

Run 1 mile
100 Push-ups
200 Squats
Run 1 mile
1 Round for Time

Handstand Push-ups
Chair Dips
Push-Ups
21-15-9 Rep Rounds for Time

21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
1 Round for Time

Walking Lunges – pick a distance (100-400 meters) and go for it. No quitting!
1 Round for Time

10 Turkish Get-ups (1 or 3 gallon jug of water)
20 Double-Unders
30 Walking Lunges
40 Push-ups
30 Squats
20 Leg lifts
10 Box Burpees
2 Rounds for Time

Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
1 Round for Time

80-60-40-20
Air Squats
40-30-20-10
Situps
20-15-10-5
HSPU

50 Walking Lunges (each leg)
800 M run
50 Walking Lunges

10 Shuffle run (aka Suicide’s) – 20-50 meters
10 Burpees
5 Rounds

50-35-15
Leg lifts
Pushups
Situps

30 HSPU
40 Jump squats
50 Situps
60 Squats
70 Double unders

How many rounds in 20 minutes of
10 Bench dips
10 Box jumps
10 Lunges (each leg)

12 Rounds for time
10 Burpees
10 Leg lifts

Sprint 100 meters
Rest 1 minute
Repeat 10 times

60 Pushups/30 HSPU
Run 400 m
40 Pushups/20 HSPU
Run 800 m
20 Pushups/10 HSPU
Run 1 mile

100 Single unders
50 Squats
5 rounds for time