FIT AS FU*K


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“No equipment – no problem” by Sven and “Kalle” – WODs on the beach in Thailand

Kalle and Sven brought the following:

  • Sand bag
  • Jump ropes
  • Running shoes
  • Screwdriver
  • Duct tape
  • Gloves

Morning WODs at 7 AM on the beach – example: 

  • 100 double unders
  • 30 thrusters with piece of wood
  • 600 m. sand sprint
  • 20 back squats with sand bag
  • 600 m. sand sprint
  • 20 thrusters with piece of wood
  • 600 m. sand sprint
  • 20 overhead squats with piece of wood
  • 100 double unders

A pretty mean WOD 🙂

WODa after lunch at the beach house – example: 

“Kalle” made a pull-up bar by using some home made rings and a piece of iron found in the area……

  • 50 pull-ups
  • 50 sit-ups
  • 50 toes to bar
  • 50 push-ups
  • 50 lunges with the sand bag on the neck
  • 50 squats with the sand bag on the neck
  • 100 double unders

Most important when crossfitting a new place is using your fantasy! See the possibilities in the things and surroundings around you (i.e. a hill, swimming in the ocean, making your own sand bag, pull-up bar etc.).

Bring duct tape in order to “build” new equipment and bring a pair of thin gloves – as all “equipment” in the nature isn’t as polished as the equipment at your CrossFit box.

We were inspired by Blair Morrison’s blog and his ability to use the surroundings for a great WOD!

Kalle & Sven, CrossFit Copenhagen, Denmark