75 ideias de WODs

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!

#1
3 Rounds For Time:
Run 800m
50 Air Squats

#2
10 Rounds For Time:
10 Pushups
10 Sit ups
10 Squats

#3
For Time:
200 Air Squats

#4
5 Rounds For Time:
Run 200m
10 Squats
10 Push Ups

#5
3 Rounds For Time:
Run 200m
25 Pushups

#6
3 Rounds For Time:
10 Handstand Pushups
Run 200m

#7
20 Rounds For Time:
5 Pushups
5 Squats
5 Situps

#8
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set

#9
21-15-9
Air Squats
Pushups

#10
Spend a total of 5 minutes in a handstand

#11
For Time:
Run 1 mile

#12
6 Rounds For Time:
10 Pushups
10 Air Squats
10 Sit Ups

#13
5 Rounds For Time:
3 Tuck Jumps
3 Squats
3 Broad Jumps

#14
8 Rounds For Time:
Handstand 30 seconds
10 Squats

#15
10 Rounds For Time:
10 Pushups
Run 100M

#16
For Time:
Run 1 mile, lunging 30 steps every minute

#17
5 Rounds For Time:
Handstand 30 seconds
20 Air Squats

#18
For Time:
250 Air Squats

#19
4 Rounds For Time:
10 Tuck Jumps
10 Pushups
10 Situps

#20
For Time:
100 Burpees

#21
10 Rounds For Time:
10 Pushups
10 Squats
10 Tuck Jumps

#22
5 Rounds For Time:
Handstand 1 minute
Hold bottom of the squat 1 minute

#23
10 Rounds For Time:
Sprint 100m
Walk 100m

#24
For Time:
100 Pushups

#25
10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time:
Burpees
Situps

#26
3 Rounds:
50 Situps
Run 400m

#27
10 Rounds For Time:
10 Walking Lunges
10 Pushups

#28
10 Rounds For Time:
10 Burpees
Run 100m

#29
4 Rounds For Time:
Run 400m
50 Air Squats

#30
10 Rounds For Time:
10 Pushups
10 Squats

#31
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds.

#32
For Time:
Run 800m
100 Air Squats
Run 800m

#33
7 Rounds For Time:
7 Air Squats
7 Burpees

#34
5 Rounds For Time:
50 Air Squats
Rest the amount of time it took to complete the 50

#35
For Time:
Run 1 mile — do 10 Pushups every minute

#36
8 Rounds For Time:
Run 100m
30 Air Squats

#37
10 Rounds For Time: 10 Situps
10 Burpees

#38
For Time:
250 Jumping
Jacks

#39
For Time:
100 Jumping Jacks
75 Air Squats
50 Pushups
25 Burpees

#40
5 Rounds For Time:
Run 1 minute Squat 1 minute

#41
3 Rounds For Time:
10 Air Squats
10 Push ups
10 Situps

#42
For Time:
50 Air Squats Rest for 2 minutes between rounds.

#44
3 Rounds For Time:
20 Jumping
Jacks
20
Burpees
20 Air Squats

#45
10 Rounds For Time:
Run 100m
20 Air Squats

#46
For Time:
100 Push-ups
100 Sit-ups
100 Squats

#47
3 Rounds For Time:
30 Push-ups
40 Sit-ups
50 Squats

#48
AMRAP in 20 minutes:
5 Pushups
10 Situps
15 Squats

#49
21-15-9 Rep Rounds for Time:
Walking Lunges (each leg)
Handstand Push-ups

#50
3 Rounds for Time:
Run 400m
50 Squats
25 Pushups

#51
For Time:
Run 1000m
100 Air Squats
50 Pushups

#52
Squats for time (pick a number between 100-500)

#53
10-9-8-7-6-5-4-3-2-1 for Time:
Burpees
Pushups
Situps

#54
AMRAP in 20 minutes:
5 Handstand push-ups
10 Pistols

#55
“Annie”
50-40-30-20-10 for Time:
Double-Unders
Sit-ups

#56
50-40-30-20-10 Rep Rounds for Time:
Single Unders
Pushups

#57
For Time:
Burpees (50-150 – pick a number and go for it!)

#58
For Time:
Run 800m
50 Squats
50 Situps

#59
For Time:
Run 1 mile
100 Push-ups
200 Squats
Run 1 mile

#60
21-15-9 Rep Rounds for Time:
Handstand Push-ups
Chair Dips
Push-Ups

#61
For Time:
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats

#62
For Time:
400m Walking Lunges

#63
For Time:
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters

#64
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

#65
For Time:
50 Walking Lunges
800m run
50 Walking Lunges

#66
For Time:
30 Handstand Pushups
40 Jump squats
50 Situps
60 Squats
70 Double unders

#67
AMRAP in 20 minutes:
10 Bench dips
10 Box jumps
10 Walking Lunges

#68
For Time:
60 Pushups
Run 400m
40 Pushups
Run 800m
20 Pushups
Run 1 mile

#69
5 Rounds For Time:
100 Single Unders
50 Squats

#70
For Time:
150 Double Unders

#71
“Nicole”
AMRAP in 20 minutes of:
Run 400
Max rep pull ups

#72
For Time:
100 Air Squats
75 Situps 50 Box Jumps
25 KTE’s
Run 400m

#73
“Michael”
3 rounds for time of:
Run 800m
50 Back Extensions
50 Situps

#74
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

#75
For Time:
100 Air Squats
75 Situps
50 Box Jumps
25 KTE’s
Run 400m