50 CrossFit home workouts

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  1. Run 800 Meters (1/2 Mile) – 50 Push-Ups – 3 Rounds
  2. Run 400 Meters (1/4 Mile) – 50 Pull-Ups – 3 Rounds
  3. “Nicole”: Run 400 Meters – Max Pull-Ups – 5 Rounds
  4. Run 400 Meters – 50 Squats – 4 Rounds
  5. “Murph”: Run 1 Mile – 100 Pull-Ups – 200 Push-Ups – 300 Squats – Run 1 Mile
  6. 30 Walking Lunges – 20 Pull-Ups – 400 M Run – 30 Box Jumps – 20 Dips – 400 M Run
  7. 50 Dips – Run 400 M – 50 Push-Ups – Run 400 M – 50 Handstand Push-Ups – Run 400 M
  8. “Tabata Bottom to Bottom” 20 Secs of Max Air Squats – 10 Seconds of Holding at Bottom – 8 Rounds for Reps
  9. “Annie”: Double-Unders – Sit-Ups: 50-40-30-20-10 of each
  10. Pull-Ups – Dips: 50-40-30-20-10 of each
  11. Weighted Pull-Ups: 7 Sets of 1 Rep for Max Weight
  12. 100 Burpees
  13. 400 Meter Walking Lunge
  14. 100 Pull-Ups
  15. 150 Burpees
  16. 50 Squats – 100 Rope Jumps – 5 Rounds
  17. Handstand Push-Ups – L Pull-Ups: 15-1, 13-3, 11-5, 9-7, 7-9, 5-11, 3-13, 1-15
  18. 12 Burpees – 12 Pull-Ups – 10 Rounds
  19. “GI Jane” 100 Burpee Pull-Ups
  20. Do 1 Pull-Up the first minute, 2 the second, 3 the third . . . for as long as possible
  21. 50 Double-Unders – 75 Squats – 3 Rounds
  22. Handstand Push-Ups – Pull-Ups: 30-10, 20-20, 10-30
  23. “Chelsea”: 5 Pull-Ups – 10 Push-Ups – 15 Squats – Every Min on the Min for 30 Mins
  24. “Barbara”: 20 Pull-Ups – 20 Push-Ups – 40 Sit-Ups – 50 Squats – 5 Rounds
  25. “Angie”: 100 Pull-Ups – 100 Push-Ups – 100 Sit-Ups – 100 Squats
  26. “Cindy”" 5 Pull-Ups – 10 Push-Ups – 15 Squats – As Many Rounds as Possible in 20 mins
  27. “JT”: Handstand Push-Ups – Dips – Push-Ups: 21-15-9 of each
  28. 10 Pistols – 12 Dips – 15 Pull-Ups – 7 Rounds
  29. “Heavy Cindy”: 15 Pull-Ups – 30 Push-Ups – 45 Squats – As Many Rounds as Possible in 20 Mins
  30. Double-Unders – Push-Ups – Pull-Ups: 50-30-20 of each
  31. 5 Box Jumps – 10 L Pull-Ups – 15 Knees-to-Elbows: As Many Rounds as Possible in 20 Mins
  32. 5 Handstand Pushups – 10 L Pull-Ups – 15 Lunges – AS Many Rounds as Possible in 20 Mins
  33. 50 Squats – 30 Pull-Ups – 15 Handstand Push-Ups – 5 Rounds
  34. 5 Pull-Ups – 10 Push-Ups – 15 Squats – 20 Rounds
  35. 50 Sit-Ups – 50 Double-Unders – 50 Sit-Ups – 50 Walking Lunges – 50 Burpees – 50 Sit-Ups
  36. “Angelina”: 60 Handstand Push-Ups – 80 Pull-Ups – 100 Pistols – 120 Sit-Ups (Partners)
  37. “Trevor”: 300 Pull-Ups – 400 Push-Ups – 500 Sit-Ups – 600 Squats (Teams)
  38. “GI Joe”: 50 Burpee Pull-Ups
  39. 25 Inverted Burpees – 25 Pull-Ups – 25 Burpees – 5 Rounds
  40. “Tabata Something Else”: Pull-Ups – Push-Ups – Sit-Ups – Squats – 20 sec on, 10 sec off – 8 Rounds of each for reps
  41. 5 Med Ball Cleans – 10 Pistols – 15 Double-Unders – As Many Rounds as Possible in 20 Mins
  42. Run 5k
  43. Sprint 400 Meters Uphill – Sprint 400 Meters Downhill
  44. Run 800 Meters – 4 Rounds
  45. Run 400 Meters – 2 Min Rest – 4 Rounds
  46. Run 100 Meters for Time – 10 Rounds
  47. Run 800 Meters – Rest 2 Min – 3 Rounds
  48. Run 10k
  49. “Griff”:Run 800 Meters – Run 400 Meters Backwards – 2 Rounds
  50. “Deck of Death”: Select 4 Movements and draw an entire deck doing the corresponding movement (suit) and reps (Ace=15, Face=10,#=#)

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Comments

  1. Siie

    Andrew 16 Rounds + 5 PullupsJulia D. 9 + 7 Pushups (3/7/10 15 min AMRAP)Chelsea 20 RXStacy 15 + 5 Pushups RXBrad 10 + 8 Pistols RX (Mary)Nicole 10 (Blue Band, Knee Pushups)Karin 10 (Ring Rows, Knee Pushups)Some excellent tehqincue held right through to the end. Good work guys!

    Reply
    June 4, 2012

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