Crossfit* inspired Workouts that can be done at home or while traveling with little to no crossfit equipment

Workout Idea – Modified Michael Hero WOD for Home

Inspired by Crossfit HQ the Hero WOD is named after, In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005 It consists of: Run 800 meters 50 Back Extensions 50 Sit-ups Since most people do not have a GHD machine or Roman Chair to do backLet me know how it Went!

At Home Workout Idea

Inspired from my box. 3 rounds, no rest between movements 20 second headstand hold 10 floor seated barbell press (since most of us don’t have a barbell use something of medium weight while sitting) -then- 3 rounds, no rest between movements 15 Hollow Rocks (if you can’t do hollow rocks then hold the position forLet me know how it Went!

At Home Workout Idea

This workout was a baseline at my box 40 Air Squats 30 Sit ups 20 Push ups 10 Supermans 10 Burpees 3 Rounds for time. At my box it started with a 500m and instead of 10 supermans and burpees it was 10 pull ups.  

At Home Workout

A modified Hero Work out - JT: 15 Handstand Push Ups (or if you can’t do a HSPU – you can put your feet up) 12 Chair Dips 9 push ups For Time

At Home Workout Idea

This one seems so simple, but has got to suck! For time: 100 Burpees Simple, right? I think not. Hat tip to Reebok  

Home WOD Ideas is in no way affiliated with Crossfit.  I am not a doctor, trainer, coach or anyone else of any importance when it comes to exercise and health. USE AT YOUR OWN RISK: This web site is for informational purposes only. Consult a physician before performing this or any exercise program. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this web site. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this web site, you assume the risk of any resulting injury