Five CrossFit Exercises You Can Do Outside

Spring is finally here! (We think.)

After months of being forced to work out in the cold and dark, the sun is staying in the sky a little longer and there is just a hint of warmer weather on the horizon. If you have stayed away from working out outside, we think now is the time to think about getting back to nature.

With that in mind, let’s discuss some CrossFit workouts that are ideal for spring. There is a misconception that CrossFit is done inside with heavy weights and tires that need flipping. Nothing could be further from the truth. We try to weave cardio into our workouts, and these five ideas will prove that.


Yes, plain old running is a CrossFit staple. We often slip a 200m or 400m run into our WODs when the weather is nice, and we’ve found it to be a nice challenge for our athletes, especially when it comes right after a heavy leg movement.

Hill Runs

Take the running and kick it up a notch!

We have a few hills behind the box that are ideal for hill runs or bear runs. If you can find a couple of hills (they don’t have to be mountains) in your neighborhood, this is a great thing to do to break up the monotony of running.

Another way to make it more challenging is to add a medicine ball to the mix. We like to have our athletes carry a medicine ball to the wall and back. It really intensifies the cardio and makes the athletes work. This is something anyone can do if they have the tools, which is just a medicine ball and running shoes. Clothing is optional, we suppose.

Body Weight Lunges

Whenever possible, it’s a good idea to incorporate workouts that can be done using only the weight of your body. Lunges are a great example of this. Find a smooth surface and lunge your away back and forth a few times. This can be done practically anywhere and it will really work the glutes in your hips and butts.

For added intensity, find a plate and hold it above your head while you lunge. It doesn’t have to be heavy, but it should be heavy enough to make you work a little for that next lunge.


For the uninitiated, double-unders are like singles with a jump rope, except twice as awesome. They can take some getting used to, but the goal is to swing the jump rope under your feet twice while you jump in the air once. Since it only requires a jump rope, you can do them practically anywhere. But it’s more fun to jump rope outside, especially after a winter that felt like it would never end.

Sandbag Carries

Not many people have a spare sand bag lying around, so find something similar that you can pick up and carry on your shoulders. Then, take a cone or a stick – whatever you can find – and mark off spots you want to run to. Run to the spot and turn around and run back. Then repeat.

Do this enough times and you’ll get the blood flowing and work up a good sweat.

We’re so excited summer is right around the corner. Hopefully the weather inspires you to get out and try to become the best athlete you can be!

Interested in trying CrossFit? Sign up for a free, no-sweat intro today!

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