No Equipment Needed WODs

For time:
50 burpees
50 box jumps
50 tuck jumps
50 squats
50 lunges

3 RFT:
9 dive-bomber pushups
15 burpees
21 jumping squats

AMRAP in 20 min
20 pushups
30 walking lunges
40 situps
50 squats

4 RFT:
25 front squats with whatever you can find for weight
25 Mountain climbers- each side
25 situps

Newtown, CT Memorial Workout:
28 min running clock
1st min- silence to reflect on the 28 lives lost
27 min- as many burpees as possible

For max reps:
Tabata (8 rds of 20sec on, 10sec rest), with weighted backpack
Squat
Push-up
Lunges

For time:
20-18-16-14-12-10-8-6-4-2  Burpees
2-4-6-8-10-12-14-16-18-20  Situps

Loredo
Six rounds for time:
24 squats
24 push-ups
24 Walking lunges
Run 400 meters

Cindy
20 min AMRAP:
5 pull ups
10 push ups
15 squats

Mary
20 min AMRAP:
5 HSPU
10 pistols, alternating
15 pull ups

Griff
2 RFT:
800m run
400m run backwards

For Time:
30 HSPU
40 pull-ups
50 KBS
60 sit ups
70 burpees

4 RFT:
100-75-50-25 sit ups
5-10-15-20 pistols (each leg)

JT
21-15-9
HSPU
Ring dip
Push up

For time:
75 HSPU
At the beginning of each minute do 20 DU

15 min AMRAP:
10yd handstand walk (can sub wall walk, wall shift or pike shift 30 steps)
10 pistols each leg

3 RFT:
Run 200m
100m walking lunge
50 squats

2 RFT:
Run 400m
Handstand walk 15m
Run 400m
30 Pistols

Adrian
7 RFT:
3 forward rolls
5 wall climbs
7 T2B
9 box jumps

For time:
30 wall walks
At the top of every minute, do 15 DU.

3 RFT:
200m run
20 box jumps (20")
200m run
20 burpees

Murph:
For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Angie:
For time:
100 pull ups
100 push ups
100 sit ups
100 squats

Barbara:
5 RFT, rest 3 min between each round:
20 pull ups
30 push ups
40 sit ups
50 squats

Chelsea:
EMOM  for 30min:
5 pull ups
10 push ups
15 squats

Dumbbell Fran:
For time:
21-15-9
20# dumbbell thrusters
Pull ups

Bodywt Fran:
For time:
21-15-9
Burpees
Pull ups

Death by          :
Can do push ups, pull ups, squats, etc.
Do 1 movement for each minute. Work out stops when you are unable to complete the required number of movements in the minute.
For example: 1st min- do 1 push up, 2nd min- do 2 push ups, if at 15 min you can't do 15 push ups, you are done.

3 RFT:
Walking lunge- 100ft
50 squats
25 back extensions

4 RFT:
Run 400m
50 squats

For time:
Run, down and back:
10yd / 20yd / 30yd / 40yd ... 100yd
Burpees:
10 / 9 / 8 / 7 ... 1

Michael:
3 RFT:
Run 800m
50 back extensions
50 sit ups

Every 5 min for 6 rounds:
Sprint 200m, record time
Run 400m
Rest whatever time remains of the 5min.

AMRAP in 20min:
Row 250m
25 push ups

Annie:
50-40-30-20-10 rep rounds for time:
Double-unders
Sit ups

For time:
10 rounds with a 2 minute rest in between of any (or any combination) of:
Swim 100m
or
Run 400m
or
Row 500m
or
Bike 1000m