No gym or Time you say??? CrossFit WOD List

**extsieg** · 11-25-09, 21:56

Here is a file for body weight work outs you can do any where. Most can be completed with no equipment. Find a tree branch for pull ups and you in like Flint.

Enjoy
Body Weight Work Out CF WODS

Any questions on an exercise feel free to ask or head over to CrossFit Home Page and look on the left side bar and you will see a link for "Exercises and Demos" a wealth of information and its all free.

**Dozer** · 11-28-09, 18:38

Holy shit, this is awesome.

**extsieg** · 11-28-09, 20:01

Glad you like the post, 3,2,1 Go

**sxHarr05** · 02-02-10, 01:13

I've been making it a point to do body-weight exercises pretty much whenever I get the chance. Mostly dips, push-ups and lunges, as my job has plenty of materials to make adjustable-height "platforms". I spent five days a week for nearly five years in the gym, going as hard and heavy as I could. While the size and muscle gains were noticable, they served no purpose in the real world. Only vanity. I used to be an avid mountain biker and roller hockey player but found I lost any semblance of endurance because I was too busy loading up the leg sled with as much weight as it would hold. As far as softball/baseball, sure, I hit the ball harder, but my timing was off, and despite my best efforts at stretching etc, my mobility in the field suffered. I'm now determined to just "get in shape" to the best of my ability. But with the two jobs, gym time is out. BWE, I think, are my best option, can be done nearly anywhere, and are more tailored to the real world.

**Risto** · 02-02-10, 09:20

Thanks a bunch for this PDF. I've been looking for something just like this to start off my CF experience.

**extsieg** · 02-02-10, 09:28

One thing I like to do as well is go to the range and work shooting in with the WODs. One of my Favs is to take a kettle bell out with me and do KB swings inbetween timer shoots, hey all of a sudden I'm not such a super hero with a heart rate over 150. 3,2,1 Go!!

**sadmin** · 02-02-10, 10:02

Awesome! thanks for this, I have been following Defoors workout, but was running into some issues with creativity to make up for the workouts that I couldnt do because of location / condition. I wont even have to think for this.

eta - angie looks like a bitch!