Crossfit Workouts at Home: No Gym – No Problem

Trying to get seriously fit without joining a gym? Interested in Crossfit? Can you do Crossfit workouts at home?

Out of a million different fitness trends of the 21^st century, Crossfit has stood the test of time. After more than ten years it is consistently gaining popularity and has no signs of stopping. Everyone has heard of it, but what is Crossfit exactly?

The official definition is “constantly varied, functional movements performed at high intensity”. In more simple words, this training method combines gymnastics, Olympic weightlifting, and athletics, among other disciplines, to make you a well-rounded, fit and functional human being. Basically, the idea of Crossfit is not to specialize in one type of activity, but to improve the body in such a way that it would be prepared for all kinds of physical feats.

People seem to like this approach to training, as Crossfit gyms or “boxes” started to spread like fire all over the globe. The sport’s popularity increased rapidly with global coverage of the Crossfit Games. Right now, there are several thousand facilities in the world, offering quality socializing time and a hell of a workout.

If you’re a person who doesn’t have the time, doesn’t wish to join a Crossfit box or someone who simply prefers working out alone, we have good news for you. Crossfit workouts at home are a real thing. With little to no equipment, you can have a killer workout without leaving your home. You can measure your results with thousands of others online, and be a part of the community without going to the gym. How simple, and amazing is that!

Your environment, your rules. 

Because of the versatility of this training method, there is no right or wrong way to perform the workouts, or WOD’s as they are called in this community. Just find something that suits you, challenge you and get on with it!

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!

What are your results for these Crossfit workouts at home?