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10 Workouts You Can Do in Your Big-Box Gym

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-Editor’s note, if you like this post, check out my follow-up: 10 MORE CrossFit Workouts you can do in Any Gym

Crossfit gym’s can be expensive. If you’re a Crossfitter-on-a-budget then you might be forced to workout in your garage or a regular gym (Golds, Planet Fitness, etc…). These 10 Crossfit Workouts below can be done with little or minimal equipment and can also be completed inside your typical, non-Crossfit gym.

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Split up the Pull-ups/Push-ups/Squats however you like but you have to start and end with the 1 mile runs. Make this workout even harder by wearing a weighted vest.

Equipment Needs: Pull-up Bar


Angie

For time: (complete in order)
100 Pullups
100 Pushups
100 Situps
100 Squats

Equipment Needs: Pull-up Bar


Barbara

5 Rounds, rest 3:00 between each round
20 Pullups
30 Pushups
40 Situps
50 Squats

Equipment Needs: Pull-up Bar


Chelsea

On the minute, every minute for 30 minutes
5 Pullups
10 Pushups
15 Squats

Equipment Needs: Pull-up Bar


Dumbbell Fran

21-15-9, for time
Dumbell Thrusters 35# guys/20# women (scale as needed)
Pullups

Equipment Needs: Dumbells (2), Pull-up Bar


Bodyweight Fran

21-15-9, for time
Burpees
Pullups

Equipment Needs: Pull-up Bar


Death by __________

You can fill in the blank here, Pushups, pullups, squats, any exercise really (you could be hardcore and do it with thrusters) but let’s use pushups as an example.

With a continuously running clock, on the first minute do 1 pushup, the second minute do 2 pushups, the third do 3 pushups, etc… you can break the pushups into as many sets as you need, but the workout is over when you can’t complete the number of pushups in the minute. Example: at 15 minutes, you try and complete 15 pushups in a minute and can’t do it. Workout over.


7 Minutes of Burpees

Every Crossfitter remembers this one from the 2012 Games. We all loved it to (by love, we mean hate). The workout is simple. Do as many burpees as you can in 7 minutes. If you can do 15 a minute, that’s 105 burpees. 15 a minute is harder than it sounds. Enjoy this one.


Tabata __________

Another fill in the blank, let’s go with burpees for an example on this one.
For 20 seconds do as many burpees as you can. Then rest 10 seconds. That’s one round, repeat this for a total of 8 rounds.

You can make it more challenging by doing alternating rounds, for example burpees and squats
20 seconds of burpees, 10 second rest
20 seconds of squats, 10 second rest
That’s 1 round, do that for a total of 8 rounds.

Check the Apple/Android store for a tabata timer app. It makes life much easier when you can just watch a clock and do this.


GI Jane

100 burpee pull-ups for time.

Burpee Pull-up: Perform a normal burpee, when you jump at the end of the burpee, jump straight up and grab the pull-up bar and perform a pullup. That’s 1 rep. (Be careful not to hit your head on the pullup bar)

Equipment Needs: Pull-up Bar


More Resources

For more Crossfit exercises check out this PDF of Comprehensive Crossfit Bodyweight Workouts