I haven’t talked about it much on this site, other than on my twitter feed, but I’m really enjoying a fitness program I’ve been doing called CrossFit. (I go to Culver City Crossfit and it is awesome.)

In any case, there have been days (like this Friday) where for some reason I can’t make it. No problem, CrossFit can be done anywhere. However, a lot of the workouts, at the very least, require a pullup bar. I really want to get one for my house and office, but haven’t done that yet. Also, I wanted to find workouts I could do on the road as well where the equipment I’ve got on me is extremely limited. (Kettlebells and Packing Light don’t really go that well together.)

I googled for “CrossFit Bodyweight” and found this great document: Bodyweight WOD’s. (A ‘WOD’ is the Workout Of The Day, the workout a given CrossFit affiliate has their athletes do that day.)

Lots of them still require the ability to do pullups (again, no bar) or include moves that I’m still working on, like handstand pushups or 1-legged squats.

So I clipped out (for my reference, but figured it might help someone else, too) a few of those that I am able to do, and only require one piece of equipment: some ability to keep time. (Well, and in some cases something approximately 2 feet tall that you can jump onto.)

I’ve retained the original sourcing on all of the WOD’s that had them.

3roundsfortimeof: 50Pushups 50Situps 50Squats Fourroundsfortimeof: 25Lunges 50Squats Fiveroundsfortimeof: 100squats 20Lunges 35pushups 15roundsformaxreps: Pullups,30secondson/30secondsoff Fortotaltime: Run10minutesmaxeffort 200squats Run10minutesmaxeffort (Source:ShaneSkowron) 4rounds: 50walkinglunges 50squats Run400m (Source:ShaneSkowron) 5rounds: 10burpees 20box/benchjumps 30pushups 40squats 50lunges (Source:navyseals.comforums)

Run5kfortime,butevery5:00do50pushupsand50squats. 1200muphillsprint Rest1:00 1200mdownhilljog Rest1:00 Repeat 1:00sprint/1:00rest 1:00sprint/0:50rest 1:00sprint/0:40rest 1:00sprint/0:30rest 1:00sprint/0:20rest 1:00sprint/0:10rest 1:00sprint/0:20rest 1:00sprint/0:30rest 1:00sprint/0:40rest 1:00sprint/0:50rest 1:00sprint/1:00rest (Source:crossfitendurance.com) 10x100mwith2:00rests 8x200mwith2:00rests 4x400mwith5:00rests 8roundsof: 80secondssprint/40secondsrecovery (Source:crossfitendurance.com) 3rounds: 100msprint/Restsameamountoftimeyoufinishedthesprint 200msprint/Restsameamountoftimeyoufinishedthesprint 300msprint/Restsameamountoftimeyoufinishedthesprint (Source:crossfitendurance.com)