Anyone know a site, or can you recomend no weight WOD’s.  For the next few weeks I only have access to a park, a jump rope and me.  There are a couple of stellar affiliates in South Florida, but really don’t have access to them.  I can modify just about anything, but original ideas would be great!  Peace~Rick

Jess update:  Done with 15 days of chemo (treatment one) four more to go. She has three weeks off before the next round.  Trying to get her to rest is difficult, she is pretty uncomfortable.  Those of you who chat with her on FB, your posts, and comments really do make all the difference.

Hmmm…if you have time and access to a pull up bar (Most parks will have a pull up bar or something that can be used as one)you could do “Murph”, “Cindy”, “Fran” (substitute thrusters with burpees), “Karen” (substitute wall-balls with burpees), “Annie”(double unders and sit ups), “Helen” (substitute swings with burpees or mountain climbers, and “Kelly” (find a bench to do your box jumps and you can substitute wall balls with burpees or pull ups).  And there are tons of no-weight WOD combinations for ya…what do we have….we have squats, pistol squats, burpees, mountain climbers, pull ups, push ups (diamonds, incline, decline, one arm, clapping), muscule ups, jump rope, sit ups, lunges, bear crawls, crab walks, frog leaps, broad jumps, sprints, etc.

“The Punisher”
4 Rounds
200m run
75 squats
50 sit ups
25 burpees

“The Crippler”
For Time
800m run
50 sit ups
100 pull ups
150 push ups
200 squats
800m run

“Piece of Cake”
3 Rounds
400m run
25yd lunges
15 burpees
25 sit ups
50 push ups
75 squats

And this is my favorite!

“The Buddy Holly”
100m run
25 sit ups
25 pull ups
25 push ups
25 squats
Then run to the nearest bar for a nice cold Newcastle!  You may have to have two Newcastles.  The “Buddy Holly” gets the circulation moving for roughly 2:00 minutes; however, it will not cause fatigue or dizziness, allowing the participant to focus on the final task!

Have a fun trip,

Besides the righteous WOD’s Buddy Holly posted, attached is the Official CFC Workout Compilation. It has all kinds of wackiness in it from CFC, CF Pierce County, and Eva T’s bodyweight WOD’s at the end. There is surely something in there you can use. Other folks out there in cyber-space are more than welcome to download it and use it as well!

Give our love and prayers to Jess and take care! - Ivan

Ah thanks guys! I guess I could of figured this out on my own, but having someone else tell you what to do always makes me more prone to do it! No pull up bar but I’ll bet I can figure something out with the iguanas.  The puinisher looks pretty brutal, so I will take that on today.  Peace, only 75 today, I better put on a sweater vest!

Buddy,
Did you make the Punisher up? Because it completely sucked the life out of me and became a matter of hanging on to finish.

I made it up…hehehe! I’m glad you liked it. I have a WOD called the “Dirty Peter” I’m trying to get Ian to program for us.  It’s an @$$ kicker!  I have the WOD written down at home; I’ll post it this evening.

OK… so I am a little late to respond to this post.  I am really liking the “Buddy Holly” WOD!