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Old 01-12-2015, 02:13 AM   #1
Sam Walker
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Location: London  Surrey UK
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Crossfit without equipment?

Hi there. Hoping for some ideas for WODs. I stopped Crossfit some years back when I tore a rotator cuff doing snatches when fatigued. Then I changed jobs and had a baby, so now have very little spare time. I'm pretty unhappy with the state I'm in, and need to come up with some regime that'll work.

I have access to a normal gym, a park, and a bare yard. I have some kettlebells and a jump rope.

I think I'm gonna map out about 10 WODs that I can cycle and benchmark.

The WODs I'm thinking so far are:-

2k row for time (Gym) (A benchmark from my old rowing days)
10k row for time (Gym) (A slightly longer, endurance WOD)
Tabata Rowing (Gym) (Seems like a very good all body tabata session)
CFT (Gym) (To keep an eye on building)

I need to add one or two FGB style WODs, because this has always been a real weakness of mine.

Any suggestions for others very gratefully received.
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Old 01-12-2015, 03:41 AM   #2
Alex Burden
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Re: Crossfit without equipment?

Go to the Workout of the Day section in the forum...

Top 3 thread have all the workouts you need...
Better than today, stronger than tomorrow.
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Old 01-12-2015, 04:35 PM   #3
Victor Robles
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Location: Granbury  TX
Posts: 11
Re: Crossfit without equipment?

Not a CrossFit workout per se, but since you have access to a gym this is a great workout that you can do there. I do this from time to time at my globo gym when I'm wanting to do a chipper type WOD. It was developed as benchmark workout for the cast of the movie "300".


Pullups - 25 reps
Barbell Deadlift with 135 lbs. - 50 reps
Pushups - 50 reps
24-inch Box Jumps - 50 reps
Floor Wipers - 50 reps
Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
Pullups - 25 reps (sfw)
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Old 01-13-2015, 08:31 PM   #4
Michael A. Jones
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Location: San Antonio  TX
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Re: Crossfit without equipment?

Possibilities are endless, Sam!! That's the beauty of Crossfit!!!

But, here are some that I've programmed for my classes:

For Time
*Complete the following chipper, repeating each previous movement every time you start the next.
100m Run
2 Burpee Box Jumps
4 Push Ups
6 Goblet Lunges
7 Back Extensions
8 Jumping Jacks
9 Crunches
10 Goblet Squats

20 Minute AMRAP
1 Burpee, 1 Sit up, 1 KBS
2 Burpee, 2 Sit up, 2 KBS
3 Burpee, 3 Sit up, 3 KBS.....

EMOM for 20 minutes
40 Jumping Jacks
Max Squats for remainder of time. Score is total squats

Also, check out (WSF) The site is under construction but has a ton of WODs.


Male/48/6'1"/205 lbs
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Old 01-13-2015, 09:28 PM   #5
Steven Thunander
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Location: Milwaukee  WI
Posts: 614
Re: Crossfit without equipment?

Your globo has barbells and a squat rack, right? If so, you can still do squats, presses, deadlifts, and sub-maximal power cleans for strength, as well as pullups and dips. They also have dumbbells and benches so you can still get in db wods and box jumps.

Also, if you have the money and the space, save up and get a bar and some bumpers, and a rack. Then you can ditch the globo.

Here is a website that may help you: (WFS). While it is dated (Late 2012 is the last post), it gives you an idea of what you can still do in a restricted globo environment.
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Old 01-21-2015, 12:51 PM   #6
mike vinson
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Location: Memphis  TN
Posts: 197
Re: Crossfit without equipment?

this is exactly how my garage gym got started.
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Old 01-30-2015, 11:38 AM   #7
Nic Nakis
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Location: Seattle  WA
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Re: Crossfit without equipment?

Here's a 22-page list of CrossFit bodyweight workouts. There's a thread somewhere on the message board dedicated to this topic and I downloaded the file from there a long time ago. If you can find that thread, there might be a more recent version.
Attached Files
File Type: pdf Comprehensive Bodyweight Workout List, v1.5.pdf (129.4 KB, 1057 views)
Personal Training Supervisor & Lead CrossFit Instructor
Riverside Health Club (CrossFit RHC), Mount Vernon, WA
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Old 03-17-2015, 12:00 AM   #8
Paul Liang
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Location: Taipei  Taiwan
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Re: Crossfit without equipment?

I've been doing CF for over a year now, never been to the gym. Only park and home because I got 2 kids myself and in the worst shape of my life when started.
Now I'm at the best shape of my life. From 97kg to 78kg and still keeping the same weight.

I find below examples very helpful.**

I think she has 2 sets of 30days home CrossFit.
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