10 CrossFit Workouts without Equipment


5 Rounds (for time)

  • 50 Double Unders
  • 50 Air Squats

Goal: 10 minutes or less. Modifications: 150 Single unders instead of 50 double unders.

Fran (modified)

21-15-9 Dumbbell Thrusters & Pull-Ups. 30 lb dumbbells for women, 45 lb thrusters for men.

Modifications: Decrease dumbbell weight & Jumping Pull-Ups or Ring Rows.

5 Rounds (for time)

  • 5 Strict Pull-Ups
  • 10 Romanian Deadlifts with a kettlebell ( women-65lbs, men-95 lbs)Kettlebell Deadlift
  • 15 Box Jumps, box height (women-20 inches, men-24 inches)

Modifications: Jumping or kipping pull-ups, reduce weight of kettlebell or reduce height of box jumps