Theres really no excuse not to keep up with your CrossFit workouts whilst youre travelling, or

at home, or on vacation without equipment. CrossFit doesnt need equipment to be effective,

thats one of the best parts about it. Here are a few examples of CrossFit Workouts which dont
need any equipment whatsoever, just a little effort, a little space and a clock.
1. 10 push-ups followed by 10 squats time 10 rounds of each.
2. 10 sit-ups followed by 10 burpees time 10 rounds of each.
3. 10 push-ups followed by 10 air squats followed by 10 sit ups time 6 rounds of each.
4. 10 handstand push-ups followed by a 200m run time 3 rounds of each.
5. One mile run with 10 air squats, 10 sit-ups and 10 push-ups thrown in each and every minute.
6. 10 burpees followed by a 100m sprint again timing 10 rounds.
7. 10 push-ups followed by a 100m sprint time 10 rounds of each.
8. Time yourself completing 100 air squats.
9. Time yourself completing 200 air squats.
10. Time yourself completing 100 burpees.
11. Time yourself completing 250 jumping jacks.
12. Time yourself completing 100 jumping jacks, 50 push-ups, 75 air squats and 25 burpees.
13. Do 10 vertical jumps followed by a 400 meter run time 5 rounds of each.
14. Run for a half mile then complete 50 air squats time 3 rounds.
15. Complete 100 air squats, take a three minute rest, complete another 100 air squats, take
another three minute rest and complete another 100 air squats.
16. Do 3 vertical jumps, 3 long jumps and 3 squats time 5 rounds.
17. Run 50 meter sprints for 10 times with a couple of minutes rest between sprints.
18. Complete 4 sets of 25 jump squats.
19. Run the 200 meter dash 5 times, with the equivalent times rest
between runs that it took you to complete the run.
20. Sprint for 400 meters followed by completing 20 air squats complete a total of 3 rounds.
21. Complete 20 rounds of 5 push ups, 5 sit ups and 5 squats.
22. Complete 4 rounds of 50 air squats with a couple of minutes rest between rounds.
23. Run for 1 mile as fast as you can, time it and try to beat your time on subsequent training
days.
24. Run a mile stopping each minute in order to complete 10 air squats.
25. Run for a mile then time yourself completing 20 squats.
26. Do a handstand for 3 minutes in total time.
27. Sprint for 100 meters then walk for 100 meters time yourself for a total of 10 rounds.
28. Complete a 100 meter walk completely on your hands, even if you can only complete a few
meters at a time.
29. Sprint for 100 meters then complete 30 squats a total of 10 rounds.
30. Vertical jumps as high as you can (10) then 10 push-ups, time 5 rounds.
Here are my *Level 1* 30 Day At-Home CrossFit Challenge workouts! You can change the
order of the days to suit your schedule. Good luck!
*Please see Level 2 workouts here: Level 2!

Week 1
Day 1: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 2: Run 1/2 mile, 25 (or 50 if you can) air squats (3 rounds)
Day 3: 20 lunges, 10 push-ups (5 rounds)
Day 4: Longer run (or whatever it is that you like to dobiking, swimming, etc), *Add-on: 1
minute front plank, and 1 minute plank on each side
Day 5: Rest day!
Day 6: 50-100 jumping jacks, 25 air squats, 20 push-ups, for time (keep a record of your time. I
have THIS app for my iPhone, but you could just use plain pen and paper and do just fine!)
Day 7: Run 1 mile for time
Week 2
Day 8: Do one air squat and take one breath, (you can breathe all you want while you do the
squat or squats) do 2 and take 2 breaths etcup to 10, and then come back down to one.
Day 9: Run 1 mile (or run in place, or jump rope, or do short sprints or something to get your
blood pumping) and do 10 push-ups every 1 minute.
Day 10: 20 jumping jacks, 10 sit-ups (5 rounds)
Day 11: Longer run (or whatever it is that you like to dobiking, swimming, etc) *Add-on: 1
minute front plank, and 1 minute plank on each side
Day 12: Rest day!
Day 13: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 14: 50-100 jumping jacks, 25 air squats and 20 push-ups (2 rounds) for time
Week 3
Day 15: 20 lunges, 10 push-ups (5 rounds)
Day 16: Run 1 mile, for time (compare to previous time!), and do 50 jumping jacks
Day 17: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 18: Longer run (or whatever it is that you like to dobiking, swimming, etc) *Add-on: 1
minute front plank, and 1 minute plank on each side
Day 19: Rest day!
Day 20: 50-100 jumping jacks, 25 air squats, 20 push-ups, for time (compare to previous
time!), then jump rope for 3 minutes (or jump in place mimicking a jump-rope motion if you
dont have a jump rope)
Day 21: Sprint 200 meters (1/8th mileor 1/2 way around a track), do 20 push-ups (3 rounds)
Week 4
Day 22: 20 jumping jacks, 10 sit-ups (5 rounds)
Day 23: 100 air squats, for time
Day 24: 20 lunges, 15 push-ups (5 rounds) *Scale down reps if needed
Day 25: Longer run (or whatever it is that you like to dobiking, swimming, etc.) *Add-on: 1
minute front plank, and 1 minute plank on each side
Day 26: Rest day!
Day 27: 15 push-ups, 15 sit-ups, 15 air squats (5 rounds) *Note: If youre still struggling with
this, you can do the 10/10/10 reps)
Day 28: Run 1 mile, for time (compare with your other resultshave you improved??) and do
100 jumping jacks
Day 29: Leap forward (jump as far as you can with both feet) 20 times followed by 50 jumping
jacks (3 rounds).
Day 30: Todays workout will sum up what weve done and will take a bit longer than other
days, so set aside a little bit more time than normal! For today:
*20 lunges, 15 push-ups (5 rounds)decrease push-up reps if needed
*10 sit-ups, 10 air squats (5 rounds) or up the reps to 15 each
*100 jumping jacks
*jump rope for 1 minute
*25 sit-ups
Great job!!! Youve done it! If youve completed the 30 days, post me a comment and let
me know how you did!
Note: I am not a personal trainer or fitness coach. Please check with your medical
professional before doing this program.
Over the weekend I had a workout in the local park adjacent Kitsilano Beach (an area in
Vancouver). We had access to a pull-up station next to the basketball courts, so what workout
would make sense? Hmmm, let me think about it. Murph! Well, it may not have been the best
choice, but considering it is a couple of body weight movements sandwiched between two 1-mile
runs, and it was easy to do with a group of 5.


Handstands are a great balance exercise and no equipment required
Well, this got me thinking what other workouts are good for those of us who find ourselves on
the road or have limited equipment options?
Heres 92 Crossfit workouts (good for the
home, the gym or while traveling), and no
equipment required:
1. 10 rounds of 10 second L sits off the floor
2. Susan 5 rounds for time: Run 200m, then 10 squats, 10 push ups
3. Run 1 mile and at every 1 minute complete 10 air squats, 10 push-ups, 10 sit-ups
4. 10 Rounds for time: 10 burpees, 100 m sprint
5. 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10
handstand jackknife to straddle jump.
6. 3 Rounds for time: 10 Handstand push ups, 200 m run
7. 6 Rounds for time: 10 push ups, 10 air squats and 10 sit ups
8. 10 rounds for time: 10 push-ups, 10 squats, 10 sit ups
9. 10 rounds for time: 10 push-ups, 100m dash
10. 5 rounds for time: 10 push-ups, 10 hollow rocks, run 200 meters
11. 10 rounds: 10 push-ups, 10 squats
12. 10 rounds for time: 10 hand-release push-ups, 10 v-sits, then 10 squats
13. 10 rounds for time: 10 sit ups, 10 burpees
14. 4 Rounds for time: 10 vertical jumps, 10 push ups, 10 sit ups
15. 5 Rounds for time: 10 vertical jumps, run 400 meters
16. 10 rounds for time: 10 walking lunges, 10 push-ups
17. 10 sets of 100 m dash (rest is length of time it took you to complete the last 100 m sprint)
18. 100 air squats, rest 3 minutes, 100 air squats, rest 3 minutes, 100 air squats
19. For time complete 100 air squats
20. For time complete 100 burpees
21. For time: 100 jumping jacks, 75 air squats, 50 push ups, 25 burpies
22. For time: 100 push ups
23. 10 to 1 ladder: Burpees and Sit ups
24. 10 to 1 ladder: sit-ups/pushups and a 100 meter sprint between each set.
25. 10 sets of: 30 second handstand hold followed by holding for 30 seconds at bottom of
squat
26. 10 x 50 meter sprint (rest is 2 minutes between sprints)
27. 3 Rounds for time: 20 jumping jacks, 20 burpies, 20 air squats
28. 4 Rounds for time: 20 ab mat sit-ups, 20 push-ups, 400 meter run
29. For time complete 200 air squats
30. For time complete 250 jumping jacks
31. 3 Rounds for time: Run 1/2 mile, then 50 air squats
32. 5 Rounds: 3 vertical jumps, 3 squats, 3 long jumps (rest as needed)
33. 3 Rounds: 30 push ups, 30 second handstand
34. 5 Rounds: 30 second handstand against a wall, followed by a 30 second static hold at the
bottom of the squat
35. 5 rounds: 30 second handstand, 60 second squat hold ( at the bottom of the squat)
36. 3 x 20 tuck jumps, followed by 3 x 30 second handstand holds
37. 3 rounds for time: 400m run/sprint followed by 30 air squats
38. 4 sets x 25 jumping squats
39. 3 rounds for form/technique: 5 handstand to jackknife to high jump, 5 handstand to
jackknife to tuck jump, 5 handstand to jackknife to split jump
40. 20 rounds: 5 push ups, 5 squats, 5 sit ups
41. 10 Rounds: 5 push ups with a 30 second plebs plank (a hold at the top of the push up,
arms extended and body tight like a plank!).
42. 5 Rounds: 200 m dash (rest is the length of time it took you to complete the previous
200m dash)
43. 50 air squats x 5. Rest equal amounts as it took to do each 50.
44. 50 air squats, 4 rounds. rest for 2 minutes between rounds.
45. 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
46. 5 x 400M sprints (rest is the same time it took you to complete the last 400m sprint)
47. 7 rounds for time: 7 squats, 7 burpies
48. air squat x 10 push up x 10 sit up x 10 3 rounds for time
49. Air squatsx20, Burpiesx20, Push-Upsx20 3 roundsfor time
50. bottom to bottom ( rest at the bottom of the squat instead of standing.without support
on your hands or butt and make the bottom good, straight back, butt back)..tabata
squats.
51. Burpee to the push up position, do 10 push ups, burpee out. 5 rounds.
52. Do one air squat and take one breath, ( you can breath all you want while you do the
squat or squats) do 2 and take 2 breaths etcup to 10, and then come back down to one.
53. Do Tabata Squats with eyes closed.
54. Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
55. Handstand 10 seconds jack-knife to vertical jump. 25 reps
56. Handstand 30 seconds and 10 squats, 8 rounds.
57. handstand 30 seconds and 20 air squats, 5 rounds.
58. handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
59. Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and
recover and do the runs with a rest in between that is as long as it took you to run your
first 800.
60. handstand hold, 30 seconds, squat hold 30 seconds10 rounds.
61. Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
62. Handstand to Jack-Knife to vertical jump. 30 Reps.
63. Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
64. If you cannot do mans style do your pushups from the knees. After that do 100 air
squats for time.
65. Invisible Fran21-15-9 of air squats and push ups for time.
66. Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before
the arms bend!
67. Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the
transition times as your rest periodsthey should be as brief as possible.
68. Run 1 mile and do 10 push-ups every 1 minute.
69. Run 1 mile for time.
70. Run 1 mile with 100 air squats at midpoint, for time.
71. Run 1 mile, lunging 30 steps every 1 minute.
72. Run 1 mile, plus 50 squats-for time.
73. Run 1 mile, stopping every minute to do 20 air squats.
74. Run 1 minute, squat 1 minute 5 rounds.
75. run 200 meters, 50 squats, 3 rounds
76. run 400 meters, 50 air squats. 4rounds.
77. run 400m air squat 30 hand stand 30 seconds 3 rounds for time
78. Run with high knees for 15 seconds and drop into a pushup, get back up and run with
high knees again for 15 seconds.repeat 5x. Each pushup counts as 1 rep. Rest. Do 3
more rounds.
79. spend a total of 3 minutes in a handstand.
80. Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do
not stay over a minute at a time.
81. Sprint 100 meters, Walk 100 meters, 10 rounds.
82. sprint 100m 30 squats8 rounds.
83. Sprint 200m and do 25 push ups, 3 rounds.
84. sprint 50 meters, 10 push ups. 10 rounds.
85. Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
86. Tabata Push-ups.
87. Tabata squats and tabata pushups.
88. Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
89. Test yourself on a max set of push upstight body chest to the floorfull extension!
90. Walk 100 meters on your hands, even if it is 2 meters at a time.
91. 10 Rounds for time: Run 100 meters, then 20 air squats
92. 4 Rounds: Hold a handstand for 30 seconds or do 5 handstand push ups, then run 400
meters