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Old 05-31-2010, 03:05 AM   #1
Sam Walker
Member Sam Walker is offline
 
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Join Date: Aug 2009
Location: London  Surrey UK
Posts: 88
Ideas for WODs as a no-equipment crash-course in Crossfit?

I'm after some WODs I can do with my girlfriends who wants to see how effective Crossfit can be. She wants to "tone up" - lose bodyfat, I guess.

I thought we could do a 4-week trial of 5 WODs a week (three days on, 1 off, 2 on, 1 off) that we repeat each week to assess progress.

They need to be things that can be done without equipment or only the sort of 'equipment' you'd find in a typical park - benches, railings etc.

I was thinking of combinations of:-

Tabata Sprints
Burpees
Air Squats
Push-ups
Situps
Dips

But I'm uncertain how best to program the WODs and I'd like a bigger pool of exercises to program from.

Any assistance and advice appreciated.

Thanks.
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