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Road WOD

Basic Workouts – No equipment necessary.

The only requirement is proper workout attire and sometimes a jump rope.
Warm-Up
  • 15-second Samson Stretch
  • 10 Squats
  • 10 Sit-ups
  • 10 Bend and Reach
  • 10 Pushups
  • 3 Rounds
1
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats
  • 1 Round for Time
2
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats
  • 3-5 Rounds for Time
3
  • 5 Pushups
  • 10 Situps
  • 15 Squats
  • Max Rounds in 20 minutes
4
  • Lunges (each leg)
  • Handstand Push-ups
  • 21-15-9 Rep Rounds for Time
5
  • Run 400 meters (or any sprint distance -1:30-2:30 min long)
  • 50 squats
  • 25 pushups
  • 3 Rounds for Time
6
  • Run 1000 meters (about 3-5 minutes)
  • 100 squats
  • 50 Pushups
  • 1 Round for Time
7
  • Squats for time (pick a number between 100-500)
  • 1 Round for Time
8
  • Burpees
  • Pushups
  • Situps
  • 10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time
9
  • 5 Handstand push-ups
  • 10 Pistols
  • Max Rounds in 20 minutes
10
  • Run 400 meters (1:30-2:30 mins)
  • 30 Squats
  • 5 Rounds for Time
11
  • Double-Unders (jump rope)
  • Sit-ups
  • 50-40-30-20-10 Rep Rounds for Time
12
  • Single unders
  • Pushups
  • 50-40-30-20-10 Rep Rounds for Time
13
  • Burpees (50-150 – pick a number and go for it!)
  • 1 Round for Time
14
  • Run 800 meters (Run about 5 mins)
  • 50 Sqiats
  • 50 Sit-ups
  • 3 Rounds for Time
15
  • Run 1 mile
  • 100 Push-ups
  • 200 Squats
  • Run 1 mile
  • 1 Round for Time
16
  • Handstand Push-ups
  • Chair Dips
  • Push-Ups
  • 21-15-9 Rep Rounds for Time
17
  • 21 Pushups
  • 42 Squats
  • 15 Pushups
  • 30 Squats
  • 9 Pushups
  • 18 Squats
  • 1 Round for Time
18
  • Walking Lunges – pick a distance (100-400 meters) and go for it. No quitting!
  • 1 Round for Time
19
  • 10 Turkish Get-ups (1 or 3 gallon jug of water)
  • 20 Double-Unders
  • 30 Walking Lunges
  • 40 Push-ups
  • 30 Squats
  • 20 Leg lifts
  • 10 Box Burpees
  • 2 Rounds for Time
20
  • Run 400 meters
  • 50 Squats
  • Run 400 meters
  • 50 Push-ups
  • Run 400 meters
  • 50 Sit-ups
  • Run 400 meters
  • 1 Round for Time
21
  • 80-60-40-20 Air Squats
  • 40-30-20-10 Situps
  • 20-15-10-5 HSPU
22
  • 50 Walking Lunges (each leg)
  • 800 M run
  • 50 Walking Lunges
23
  • 10 Shuffle run (aka Suicide’s) – 20-50 meters
  • 10 Burpees
  • 5 Rounds
24
  • 50-35-15 Leg lifts
  • 50-35-15 Pushups
  • 50-35-15 Situps
25
  • 30 HSPU
  • 40 Jump squats
  • 50 Situps
  • 60 Squats
  • 70 Double unders
26
  • How many rounds in 20 minutes of
  • 10 Bench dips
  • 10 Box jumps
  • 10 Lunges (each leg)
27
  • 12 Rounds for time
  • 10 Burpees
  • 10 Leg lifts
28
  • Sprint 100 meters
  • Rest 1 minute
  • Repeat 10 times
29
  • 60 Pushups/30 HSPU
  • Run 400 m
  • 40 Pushups/20 HSPU
  • Run 800 m
  • 20 Pushups/10 HSPU
  • Run 1 mile
30
  • 100 Single unders
  • 50 Squats
  • 5 rounds for time
31
  • Rounds For Time: Run 800m
  • 50 Air Squats
32
  • 10 Rounds For Time: 10 Pushups
  • 10 Sit ups
  • 10 Squats
33
  • For Time: 200 Air Squats
34
  • 5 Rounds For Time: Run 200m 10 Squats 10 Push Ups
35
  • 3 Rounds For Time: Run 200m 25 Pushups
36
  • 3 Rounds For Time: 10 Handstand Pushups Run 200m
37
  • 20 Rounds For Time: 5 Pushups 5 Squats 5 Situps
38
  • 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set
39
  • 21-15-9 Air Squats Pushups
40
  • Spend a total of 5 minutes in a handstand
41
  • For Time: Run 1 mile
42
  • 6 Rounds For Time: 10 Pushups 10 Air Squats 10 Sit Ups
43
  • 5 Rounds For Time: 3 Tuck Jumps 3 Squats 3 Broad Jumps
44
  • 8 Rounds For Time: Handstand 30 seconds 10 Squats
45
  • 10 Rounds For Time: 10 Pushups Run 100M
46
  • For Time: Run 1 mile, lunging 30 steps every minute
47
  • 5 Rounds For Time: Handstand 30 seconds 20 Air Squats
48
  • For Time: 250 Air Squats
49
  • 4 Rounds For Time: 10 Tuck Jumps 10 Pushups 10 Situps
50
  • For Time: 100 Burpees
51
  • 10 Rounds For Time: 10 Pushups 10 Squats 10 Tuck Jumps
52
  • 5 Rounds For Time: Handstand 1 minute Hold bottom of the squat 1 minute
53
  • 10 Rounds For Time: Sprint 100m Walk 100m
54
  • For Time: 100 Pushups
55
  • 10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time: Burpees Situps
56
  • 3 Rounds: 50 Situps Run 400m
57
  • 10 Rounds For Time: 10 Walking Lunges 10 Pushups
58
  • 10 Rounds For Time: 10 Burpees Run 100m
59
  • 4 Rounds For Time: Run 400m 50 Air Squats
60
  • 10 Rounds For Time: 10 Pushups 10 Squats
61
  • Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds.
62
  • For Time: Run 800m 100 Air Squats Run 800m
63
  • 7 Rounds For Time: 7 Air Squats 7 Burpees
64
  • 5 Rounds For Time: 50 Air Squats Rest the amount of time it took to complete the 50
65
  • For Time: Run 1 mile — do 10 Pushups every minute
66
  • 8 Rounds For Time: Run 100m 30 Air Squats
67
  • 10 Rounds For Time: 10 Situps 10 Burpees
68
  • For Time: 250 Jumping Jacks
69
  • For Time: 100 Jumping Jacks 75 Air Squats 50 Pushups 25 Burpees
70
  • 5 Rounds For Time: Run 1 minute Squat 1 minute
71
  • 3 Rounds For Time: 10 Air Squats 10 Pushups 10 Situps
72
  • For Time: 50 Air Squats Rest for 2 minutes between rounds.
73
  • For Time: 50 Alternating Turkish Getups
74
  • 3 Rounds For Time: 20 Jumping Jacks 20 Burpees 20 Air Squats
75
  • 10 Rounds For Time: Run 100 m 20 Air Squats CrossFit
76
  • For Time: 100 Push-ups 100 Sit-ups 100 Squats
77
  • 3 Rounds For Time: 30 Push-ups 40 Sit-ups 50 Squats
78
  • AMRAP in 20 minutes: 5 Pushups 10 Situps 15 Squats
79
  • 21-15-9 Rep Rounds for Time: Walking Lunges (each leg) Handstand Push-ups
80
  • 3 Rounds for Time: Run 400m 50 Squats 25 Pushups
81
  • For Time: Run 1000m 100 Air Squats 50 Pushups
82
  • Squats for time (pick a number between 100-500)
83
  • 10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time: Burpees Pushups Situps
84
  • AMRAP in 20 minutes: 5 Handstand push-ups 10 Pistols
85
  • Annie´ 50-40-30-20-10 Rep Rounds for Time: Double-Unders Sit-ups
86
  • 50-40-30-20-10 Rep Rounds for Time: Single Unders Pushups
87
  • For Time: Burpees (50-150 – pick a number and go for it!)
88
  • For Time: Run 800m 50 Squats 50 Situps
89
  • For Time: Run 1 mile 100 Push-ups 200 Squats Run 1 mile
90
  • 21-15-9 Rep Rounds for Time: Handstand Push-ups Chair Dips Push-Ups
91
  • For Time: 21 Pushups 42 Squats 15 Pushups 30 Squats 9 Pushups 18 Squats
92
  • For Time: 400m Walking Lunges
93
  • For Time: Run 400 meters 50 Squats Run 400 meters 50 Push -ups Run 400 meters 50 Sit -ups Run 400 meters
94
  • For Time: 80 -60 -40 -20 Reps of Air Squats 40 -30 -20 -10 Reps of Situps 20 -15 -10 – 5 of Handstand Pushups
95
  • For Time: 50 Walking Lunges 800 m run 50 Walking Lunges
96
  • For Time: 30 Handstand Pushups 40 Jump squats 50 Situps 60 Squats 70 Double unders
97
  • AMRAP in 20 minutes: 10 Bench dips 10 Box jumps 10 Walking Lunges
98
  • For Time: 60 Pushups Run 400 m 40 Pushups Run 800 m 20 Pushups Run 1 mile
99
  • 5 Rounds For Time: 100 Single Unders 50 Squats
100
  • For Time: 150 Double Unders
101
  • “Nicole” AMRAP in 20 minutes of: Run 400 Max rep pull ups
102
  • For Time: 100 Air Squats 75 Situps 50 Box Jumps .7(¶V Run 400 m
103
  • “Michael” 3 rounds for time of: Run 800 m 50 Back Extensions 50 Situps
104
  • For Time: 2 Minutes Double Unders 2 Minutes Situps Rest 1 min 90 sec Double Unders 90 sec Situps Rest 1 min 60 sec Double Unders 60 sec Situps
105
  • For Time: 100 Air Squats 75 Situps 50 Box Jumps 25 KTE‘s Run 400m