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7 CrossFit Workouts for Beginners without Equipment

Get ready to use these 7 WODs that use NO equipment. No excuses, at-home CrossFit WODS that use only bodyweight.

Some of the best CrossFit workouts to do at home use nothing but bodyweight to get a great workout.

Indecently, these also make great travel WODs too!

Here are 7 no equipment WODs I hand-picked just for you!

1. Bert

WOD Info: The Bert WOD is a demanding workout by anyone’s standards. While it uses no equipment, it is sure to leave you feeling all used up. It is named for U.S. Marine Cpl. Albert Gettings who died while serving in Iraq.

Instructions: Do the exercises in order for time.

Moves:

  • 50 burpees
  • 400 meter run
  • 100 push ups
  • 400 meter run
  • 150 walking lunges
  • 400 meter run
  • 200 squats
  • 400 meter run
  • 150 walking lunges
  • 400 meter run
  • 100 push ups
  • 400 meter run
  • 50 burpees

2. Griff

WOD Info: The Griff WOD is a hero WOD named for USAF SSgt Travis L. Griffin who died in Bagdad Iraq. This is one of the most unique WODs I have seen, and it uses no equipment. It does, however, require you to run backwards.

Instructions: Run for time.

Moves:

  • Run 800 meters
  • Run 400 meters backwards
  • Run 800 meters
  • Run 400 meters backwards

3. CrossFit Games Open 12.1

https://youtube.com/watch?v=UU9vmUk8jUg

WOD Info: The CrossFit Games Open 12.1 WOD is the first open workout of the 2012 CrossFit Games. It is super simple, and harder than it sounds.

Instructions: Complete AMRAP (As Many Reps as Possible) in 7 minutes.

Moves:

4. Terry

WOD Info: The Terry WOD is a hero WOD named for Drug Enforcement Agent James “Terry” Watson who died in a robbery in Bogotá, Columbia. This WOD uses no special equipment and will give you an excellent cardio and upper body strength workout.

Instructions: Move through the exercises for time.

Moves:

  • Run 1 mile
  • 100 push ups
  • 100 meter bear crawl
  • 1 mile run
  • 100 meter bear crawl
  • 100 push ups
  • 1 mile run

5. Capoot

WOD Info: The Capoot WOD is named for Police Officer James Lowell Capoot who was shot and killed chasing a bank robber in California. This is another great equipment-free WOD for Cardio and upper body strength. Mercifully, the push-up count decreases as you progress, but the runs get longer as you go. Good luck!

Instructions: For time.

Moves:

  • 100 push ups
  • Run 800 meters
  • 75 push ups
  • Run 1200 meters
  • 50 push ups
  • Run 1600 meters
  • 25 push ups
  • Run 2000 meters

6. Brenton Hero WOD

WOD Info: The Brenton Hero WOD is in honor of Police Officer Timothy Quinn Brenton who died in a drive by shooting in Seattle. This workout includes cardio and plyometric moves for a great equipment free CrossFit WOD workout.

Instructions: Do 5 rounds for time of the first two exercises. In Addition, do 3 burpees after every 5 broad jumps.

Moves:

  • Bear crawl 100 feet
  • Broad jump for 100 feet
  • For every 5 jumps in your broad jump, insert 3 burpees

7. Riley

WOD Info: The Riley WOD is named for fallen Hero Army Sgt. 1st Class Riley G. Stephens who died from wounds he received from a conflict in Afghanistan. Hero WODS should always receive your best effort in order to honor those who died in service to the country.

Instructions: For time.

Moves:

  • Run 1.5 miles
  • 150 burpees
  • Run 1.5 miles

That’s a Wrap!

So what are you waiting for?

Whether you have the essential CrossFit equipment or not, there is a WOD here on this list you can do today.

No Excuses!

I hope you find these resources useful.

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