BODYWEIGHT WODs 

Walking lunge 400m for time
150 burpees for time
 
4 rounds of:
Run 400m
50 squats

100-­75­-50­-25 reps:
situps
flutterkicks (4 count)
Leg levers

(Source: NSC)

50 burpees
jump 12” above max reach each one.

Cumulative L­-hold for total of 5:00. Use
bar, rings, or floor.
Stop timer when you drop out of position.
Record total time it takes to get 5:00.
(Source: NSC)

Crouching Tiger

50 squats
25 pushups
50 pistols
25 fingertip pushups
50 side lunges

25 knuckle pushups
50 walking lunges
25 diamond pushups
(Source: Chad McBroom)

50 flutterkicks
50 situps
Run 400m
100 flutterkicks
100 situps

Run 400m
(Source: NSC)

20-­16­-12­-8­-4 reps of:
One­arm pushups
Pistols
(Source: NSC)

4 rounds of:
50 pushups
50 situps
50 4ct flutterkicks
(Source: NSC)

1 round Tabata sprints (hills if possible)
1 round Tabata bottom­to­bottom squats
There is no rest between exercises.
(Source: Shane Skowron)

As many rounds as possible in 12 minutes
of:
10 pushups
15 situps

20m walking lunge
(Source: Crossfit Alpha)

21-­15­-9 reps of:
lunges (Each leg 1⁄2 rep)
situps
burpees
(Source: Crossfit Alpha)

5 rounds of:
50 mountain climbers (4 count)
25 situps
(Source: Crossfit Alpha)

5 rounds of:
100 jumping jacks
100 mountain climbers
(Source: Crossfit Alpha)

The Prison Workout

burpees: 20­-19­-18 ... 3­-2­-1
walk 25m after each set
(Source: Ken Andes)

Long Cycle Burpees

50 rounds of:
1 squat
1 pushup
1 situp

1 superman
1 tuck jump
(Source: Crossfit Alpha)

5 rounds of:
30 second isometric squat hold
20 squats
30 seconds isometric leaning rest
20 pushups
(Source: Crossfit Alpha)