6 Crossfit Workout You Can Do At Home
If you’re looking to get in great shape then crossfit is a great way to do so. You’ve probably seen the ripped physique’s of some popular crossfitters out there, proof enough that doing it works. It’s a popular twist on typical workouts because crossfit encompases gymnastics, weightlifting, running and other athletic movements together. Giving you a great workout and a great body in the process.
Starting crossfit can be tough for many though as it can be an intimidating environment to walk into. Then for some they just either don’t have or don’t want to spend the time driving to and from the gym after a long day at work.
Well the good news is you can do many of the crossfit workouts in the comfort of your own home and get all the great benefits. We’ve got 5 pulse pounding workouts that can be done right in the comfort of your own home but that get real results. Be warned though that these workouts are not for the feint of heart, they are quite challenging. But in the end you’ll have that physique you’ve always wanted. Each of these workouts has a name because they have been done enough in the crossfit community to have their own name. They are also called “WOD” which simply stands for workout of the day. In crossfit their is a daily WOD that participants complete, you’ll be doing the same. Just from home. Check out the workouts below:
Sit Ups & Lunges WOD
This is a great intro workout to introduce you into the world of crossfit. It’ll help you see how the workouts are structured and the type of intensity you should expect to complete these workouts in a good time. This workout is fairly simple, you do the following:
- 15 sit ups
- 15 lunges
You do the sit ups and then move directly into the lunges, with no rest in between. You do these for 3 rounds but you do get a 2 minute rest between rounds. Like all crossfit workouts you will want to go really hard and push yourself. It may be difficult at first but after a few times it’ll feel way to easy and that’s when you move onto some of the more challenging workouts below.
The Fran WOD
This is a favorite among crossfitters and is even feared by many, so you know it’s going to be a good workout. The workout is done by doing all the movements in a round, no rest in between for these bad boys. The workout goes as follows:
- 20 Thrusters
- 20 Pull Ups
- 15 Thrusters
- 15 Pull Ups
- 10 Thrusters
- 10 Pull Ups
To perform the thrusters you will hold a barbell against your shoulders so that it’s secure and then squat down with it. You’ll want your palms to be facing up and your elbows slightly out and then when you come up out of the squat explosively you thrust the barbell over your head into a shoulder press. You’ll want to choose the light weight, especially if you have never done this WOD because it’s more about endurance and not sheer strength. Typically the standard weight is 95 pounds for men and 65 pounds for women to give you a reference.
The Grace WOD
This involves one of the more intense lifts that crossfit entails and is also a lift that is done by Olympic weightlifters, so you know it’s going to get some results. It involves doing the clean and jerk, for 30 reps. This is the entire workout though as its done for one round only but it works the whole body in a very short amount of time. Check out the video below to see how to execute the clean and jerk safely. If you need the equipment for this exercise check out the home gym equipment reviews over at GarageGymBuilder.com.
The Annie WOD
This WOD doesn’t involve much equipment at all so you can do it anywhere and have a great workout. All you need is a jump rope and possibly a yoga mat for you to lie on for sit ups. The workout involves the following:
- 50 double unders
- 50 sit ups
- 40 double unders
- 40 sit ups
- 30 double unders
- 30 sit ups
- 20 double unders
- 20 sit ups
- 10 double unders
- 10 sit ups
These are to be done in one round, back to back with no rest between the movements. You want to try and complete this as quickly as possible.
For the double unders you simply jump rope but you swing the rope underneath your feet twice in one jump. It can be challenging to get the hang of this in the beginning but once you get it, you’ll be good to go.
The Angie WOD
This is possibly the most feared crossfit exercise of all and for good reason really. But if you want to get some results and get them quickly then this workout will help you get there. This WOD consists of:
- 100 pull ups
- 100 push ups
- 100 sit ups
- 100 squats
You read that correctly, in this workout you will do 400 total reps! Each movement is to be done until the rep total is reached, so it could take you 2 sets or 15. Whatever it takes to reach the rep goal. Then you move onto the next movement and so on and so on. A time of around 20 minutes for this is really solid but if it’s your first time then just time yourself and see where you’re at.
The Helen WOD
If you are the athletic type then this workout is for you as it incorporates running and weightlifting together. This workout consists of the following:
- 400m run
- 21 kettlebell swings
- 12 pull ups
For this workout you do 3 rounds of this and if this is your first time you’ll clearly see why this is a dreaded workout. After one round you’ll be toast, but just dig deep and keep on going. Time yourself so you can compare your times later on to see your improvements.