Top Banner
Crossfit Bodyweight Workouts Compiled and edited by Shane Skowron. Version 1.5, 10/21/08 (All workouts require nothing more than a pullup bar, rings, or a jumprope.) Legend: M-metcon ME-muscular endurance S-strength SP-speed SK-skill E-endurance C-core G i r l s a n d H e r o e s B o d y w e i g h t W O D s Official Crossfit named WODs for benchmarks and competition Type  Angie 100 pullups 100 pushups 100 situps 100 squats M/ME Barbara Either 5 rounds for time, or 5 rounds with 3:00 rest between each round: 20 pullups 30 pushups 40 situps 50 squats M/ME Chelsea Each minute on the minute for 30 minutes of: 5 pullups 10 pushups 15 squats M/ME Cindy As many rounds as possible in 20 minutes of: 5 pullups 10 pushups 15 squats M/ME  Mary As many rounds as possible in 20 minutes of: 5 handstand pushups 10 1-legged squats 15 pullups ME JT 21-15-9 reps of: handstand pushups ring dips pushup ME  Annie 50-40-30-20-10 reps of: double-unders situps M Nicole As many rounds as possible in 20 minutes of: Run 400m Max rep pullups M/ME pg 1 of 22
22

WOD Bodyweight

Apr 14, 2018

Download

Documents

Welcome message from author
This document is posted to help you gain knowledge. Please leave a comment to let me know what you think about it! Share it to your friends and learn new things together.
Transcript
Page 1: WOD Bodyweight

7/27/2019 WOD Bodyweight

http://slidepdf.com/reader/full/wod-bodyweight 1/22

Page 2: WOD Bodyweight

7/27/2019 WOD Bodyweight

http://slidepdf.com/reader/full/wod-bodyweight 2/22

Page 3: WOD Bodyweight

7/27/2019 WOD Bodyweight

http://slidepdf.com/reader/full/wod-bodyweight 3/22

Page 4: WOD Bodyweight

7/27/2019 WOD Bodyweight

http://slidepdf.com/reader/full/wod-bodyweight 4/22

Page 5: WOD Bodyweight

7/27/2019 WOD Bodyweight

http://slidepdf.com/reader/full/wod-bodyweight 5/22

Page 6: WOD Bodyweight

7/27/2019 WOD Bodyweight

http://slidepdf.com/reader/full/wod-bodyweight 6/22

Page 7: WOD Bodyweight

7/27/2019 WOD Bodyweight

http://slidepdf.com/reader/full/wod-bodyweight 7/22

Page 8: WOD Bodyweight

7/27/2019 WOD Bodyweight

http://slidepdf.com/reader/full/wod-bodyweight 8/22

Page 9: WOD Bodyweight

7/27/2019 WOD Bodyweight

http://slidepdf.com/reader/full/wod-bodyweight 9/22

Page 10: WOD Bodyweight

7/27/2019 WOD Bodyweight

http://slidepdf.com/reader/full/wod-bodyweight 10/22

Page 11: WOD Bodyweight

7/27/2019 WOD Bodyweight

http://slidepdf.com/reader/full/wod-bodyweight 11/22

Page 12: WOD Bodyweight

7/27/2019 WOD Bodyweight

http://slidepdf.com/reader/full/wod-bodyweight 12/22

Page 13: WOD Bodyweight

7/27/2019 WOD Bodyweight

http://slidepdf.com/reader/full/wod-bodyweight 13/22

Page 14: WOD Bodyweight

7/27/2019 WOD Bodyweight

http://slidepdf.com/reader/full/wod-bodyweight 14/22

Page 15: WOD Bodyweight

7/27/2019 WOD Bodyweight

http://slidepdf.com/reader/full/wod-bodyweight 15/22

Page 16: WOD Bodyweight

7/27/2019 WOD Bodyweight

http://slidepdf.com/reader/full/wod-bodyweight 16/22

Page 17: WOD Bodyweight

7/27/2019 WOD Bodyweight

http://slidepdf.com/reader/full/wod-bodyweight 17/22

Page 18: WOD Bodyweight

7/27/2019 WOD Bodyweight

http://slidepdf.com/reader/full/wod-bodyweight 18/22

Page 19: WOD Bodyweight

7/27/2019 WOD Bodyweight

http://slidepdf.com/reader/full/wod-bodyweight 19/22

Page 20: WOD Bodyweight

7/27/2019 WOD Bodyweight

http://slidepdf.com/reader/full/wod-bodyweight 20/22

Page 21: WOD Bodyweight

7/27/2019 WOD Bodyweight

http://slidepdf.com/reader/full/wod-bodyweight 21/22

Page 22: WOD Bodyweight

7/27/2019 WOD Bodyweight

http://slidepdf.com/reader/full/wod-bodyweight 22/22