Não pôde ir para a academia ou está viajando para fora da cidade ou do país? Agora você não tem mais desculpas para não praticar atividades físicas! Aqui está uma lista de 75 WODs focados em CrossFit para você fazer em casa ou onde estiver. Faça qualquer um deles sem precisar de equipamentos, exceto a sua corda!
WOD #1
3 Rounds For Time:
-
Run 800m
50 Air Squats
WOD #2
10 Rounds For Time:
-
10 Pushups
10 Sit ups
10 Squats
WOD #3
For Time:
-
200 Air Squats
WOD #4
5 Rounds For Time:
-
Run 200m
10 Squats
10 Push Ups
WOD #5
3 Rounds For Time:
-
Run 200m
25 Pushups
WOD #6
3 Rounds For Time:
-
10 Handstand Pushups
Run 200m
WOD #7
20 Rounds For Time:
-
5 Pushups
5 Squats
5 Situps
WOD #8
-
10-9-8-7-6-5-4-3-2-1 sit-ups e um sprint de 100 metros entre cada série
WOD #9
21-15-9
-
Air Squats
Pushups
WOD #10
-
Fique um total de 5 minutos em handstand
WOD #11
For Time:
-
Run 1 mile
WOD #12
6 Rounds For Time:
-
10 Pushups
10 Air Squats
10 Sit Ups
WOD #13
5 Rounds For Time:
-
3 Tuck Jumps
3 Squats
3 Broad Jumps
WOD #14
8 Rounds For Time:
-
Handstand 30 seconds
10 Squats
WOD #15
10 Rounds For Time:
-
10 Pushups
Run 100m
WOD #16
For Time:
-
Run 1 mile, lunging 30 steps every minute
WOD #17
5 Rounds For Time:
-
Handstand 30 seconds
20 Air Squats
WOD #18
For Time:
-
250 Air Squats
WOD #19
4 Rounds For Time:
-
10 Tuck Jumps
10 Pushups
10 Situps
WOD #20
For Time:
-
100 Burpees
WOD #21
10 Rounds For Time:
-
10 Pushups
10 Squats
10 Tuck Jumps
WOD #22
5 Rounds For Time:
-
Handstand 1 minute
Hold bottom of the squat 1 minute
WOD #23
10 Rounds For Time:
-
Sprint 100m
Walk 100m
WOD #24
For Time:
-
100 Pushups
WOD #25
10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time:
-
Burpees
Situps
WOD #26
3 Rounds:
-
50 Situps
Run 400m
WOD #27
10 Rounds For Time:
-
10 Walking Lunges
10 Pushups
WOD #28
10 Rounds For Time:
-
10 Burpees
Run 100m
WOD #29
4 Rounds For Time:
-
Run 400m
50 Air Squats
WOD #30
10 Rounds For Time:
-
10 Pushups
10 Squats
WOD #31
Tabata Squats:
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20 seconds on 10 seconds rest, 8 rounds.
WOD #32
For Time:
-
Run 800m
100 Air Squats
Run 800m
WOD #33
7 Rounds For Time:
-
7 Air Squats
7 Burpees
WOD #34
5 Rounds For Time:
-
50 Air Squats
Rest the amount of time it took to complete the 50
WOD #35
For Time:
-
Run 1 mile — do 10 Pushups every minute
WOD #36
8 Rounds For Time:
-
Run 100m
30 Air Squats
WOD #37
10 Rounds For Time:
-
10 Situps
10 Burpees
WOD #38
For Time:
-
250 Jumping Jacks
WOD #39
For Time:
-
100 Jumping Jacks
75 Air Squats
50 Pushups
25 Burpees
WOD #40
5 Rounds For Time:
-
Run 1 minute Squat 1 minute
WOD #41
3 Rounds For Time:
-
10 Air Squats
10 Push ups
10 Situps
WOD #42
For Time:
-
50 Air Squats Rest for 2 minutes between rounds.
WOD #43
3 Rounds For Time:
-
20 Jumping Jacks
20 Burpees
20 Air Squats
WOD #44
10 Rounds For Time:
-
Run 100m
20 Air Squats
WOD #45
For Time:
-
100 Push-ups
100 Sit-ups
100 Squats
WOD #46
3 Rounds For Time:
-
30 Push-ups
40 Sit-ups
50 Squats
WOD #47
AMRAP in 20 minutes:
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5 Pushups
10 Situps
15 Squats
WOD #48
21-15-9 Rep Rounds for Time:
-
Walking Lunges (each leg)
Handstand Push-ups
WOD #49
3 Rounds for Time:
-
Run 400m
50 Squats
25 Pushups
WOD #50
For Time:
-
Run 1000m
100 Air Squats
50 Pushups
WOD #51
-
Squats for time (escolha um número entre 100 e 500)
WOD #52
10-9-8-7-6-5-4-3-2-1 for Time:
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Burpees
Pushups
Situps
WOD #53
AMRAP in 20 minutes:
-
5 Handstand push-ups
10 Pistols
WOD #54
“Annie”
50-40-30-20-10 for Time:
-
Double-Unders
Sit-ups
WOD #55
50-40-30-20-10 Rep Rounds for Time:
-
Single Unders
Pushups
WOD #56
For Time:
-
Burpees (50-150 – escolha um número e manda ver!)
WOD #57
For Time:
-
Run 800m
50 Squats
50 Situps
WOD #58
For Time:
-
Run 1 mile
100 Push-ups
200 Squats
Run 1 mile
WOD #59
21-15-9 Rep Rounds for Time:
-
Handstand Push-ups
Chair Dips
Push-Ups
WOD #60
For Time:
-
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
WOD #61
For Time:
-
400m Walking Lunges
WOD #62
For Time:
-
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
WOD #63
For Time:
-
80-60-40-20 Reps of Air Squats
40-30-20-10 Reps of Situps
20-15-10-5 Reps of Handstand Pushups
WOD #64
For Time:
-
50 Walking Lunges
800m run
50 Walking Lunges
WOD #65
For Time:
-
30 Handstand Pushups
40 Jump squats
50 Situps
60 Squats
70 Double unders
WOD #66
AMRAP in 20 minutes:
-
10 Bench dips
10 Box jumps
10 Walking Lunges
WOD #67
For Time:
-
60 Pushups
Run 400m
40 Pushups
Run 800m
20 Pushups
Run 1 mile
WOD #68
5 Rounds For Time:
-
100 Single Unders
50 Squats
WOD #69
For Time:
-
150 Double Unders
WOD #70
“Nicole”
AMRAP in 20 minutes of:
-
Run 400
Max rep pull ups
WOD #71
For Time:
-
100 Air Squats
75 Situps 50 Box Jumps
25 KTE’s
Run 400m
WOD #72
“Michael”
3 rounds for time of:
-
Run 800m
50 Back Extensions
50 Situps
WOD #73
For Time:
-
2 Minutes Double Unders
2 Minutes Situps
Rest 1 min
90 sec Double Unders
90 sec Situps
Rest 1min
60 sec Double Unders
60 sec Situps
WOD #74
For Time:
-
100 Air Squats
75 Situps
50 Box Jumps
25 KTE’s
Run 400m
WOD #75
10 Rounds For Time:
-
Sprint 100m
20 Air Squats
