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“No equipment – no problem” – WODs for vacations by CrossFit the Royal Danish Life Guards

12 great WODs from the Danish military base affiliate CrossFit the Royal Danish Life Guards : http://www.1aid.dk/uv/WOD.pdf

Thanks to Ole Cosmus for sharing!


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“No equipment – no problem” by John Singleton, Thames CrossFit, London

 
John Singleton from Thames CrossFit shares his top 6 WODs with no/limited equipment:
 
1: On the minute for 12 minutes: sprint 100m
 
2: 21-15-9 kettlebell swing burpee
 
3: 50m Run, 5 burpees – 30 sec rest x 12
 
4: Four rounds, each for time of: 800 meter run – rest as needed between efforts
 
5: Three rounds for time of: Run 800 meters, 50 back extensions, 50 sit-ups
 
6: Four rounds for time of: Walking lunge 50 meters, backward run 50m, sit-ups 50 reps
 
John is assistant trainer at Thames CrossFit, London.