Outside The Box - Getting Globo

We have discussed all of the cool places to WOD outside of the box, but what happens when you're stuck at an uncool place - The Globo Gym! The following are some great CrossFit workouts that can be done at a globo gym with basic equipment. They are all also globo gym friendly. Meaning, they can be completed without setting off a lunk alarm.

"Murph"
Equipment: pull-up bar

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

"Angie"
Equipment: pull-up bar

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

"Barbara"
Equipment: pull-up bar

5 Rounds (3:00 rest):
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

Dumbell "Fran"
Equipment: two dumbells, pull-up bar

21-15-9:
DB Thrusters 35/20
Pull-ups

Death by ____ (any movement)
Equipment: BBs, DBs, pull-up bar, etc.

Minute 1 = 1 rep
Minute 2 = 2 reps
Minute 3 = 3 reps
Continue until reps cannot be completed in that minute!

"G.I. Jane"
Equipment: pull-up bar

For time:
100 Burpee Pull-ups

Tabata ____ (any movement)
Equipment: BBs, DBs, pull-up bar, etc.

8 Rounds:
20 sec Max Reps
10 sec Rest
Score = lowest rep round

Other Metcons
Equipment: barbells, pull-up bars

3 Rounds:
21 Hang Pwr Cleans 95/65
15 Burpees
9 Push Press 95/65

30-20-10:
Deadlifts 135/95
Pull-ups
Push-ups
Sit-ups

For time:
30 Front Squats 95/65
30 Sumo Deadlift High-Pull 95/65
30 Push-ups
30 Weighted Overhead Lunges 45/25
30 Sit-ups
30 Push Press 95/65

20 Rounds of BB Complex:
3 Deadlifts 95/65
3 Hang Pwr Clean
3 Front Squats
3 Push Press

No excuses, now get out there and make the uncool, cool!

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