As a functional fitness athlete, you absolutely hate to miss a WOD. Somedays, our schedules are just too busy to make it to the gym. Whether you have a fully-fledged garage gym, or only a pair of jump ropes – we’ve built a list of WODs you can do virtually anywhere, without any equipment or gear.
Here’s our list of 20 CrossFit WODs you can do at home.
1. Mini “Murph”
1-mile Run
100 Push-ups
200 Air Squats
1-mile Run
Don’t have a pull-up bar? The classic Hero WOD “Murph” scaled down with spin – no pull-ups and slightly fewer reps. This should be more of a consistent sprint than a long grind.
2. Interval Cardio
10 Rounds for Time:
Spring 100m
Walk 100m
When you’re sick of weights and gymnastic movements – some high-intensity intervals will fire up your heart rate.
3. “Cindy”
20min AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats
A classic CrossFit WOD. Familiar and perfect for an at-home workout.
4. Death by “…”
AMRAP:
Choose 1 movement; Push-ups, Air Squats, or Burpees
Do 1 movement per minute at the top of every minute. Each minute adds an additional rep.
Go until you can’t complete the required reps in a minute
Pick your poison. This WOD starts out deceptively easy and builds up. Great when you want a longer endurance workout.
5. Squats
300 Air Squats for Time
A quick WOD that tests your aerobic and muscular capacity.
6. Full-Body Sprint
7 Rounds for Time:
10 Push-ups
10 Air Squats
Run 200m
Short bursts of movements with high rounds. This WOD will get you sweating quick!
7. Bodyweight WOD
8 Rounds for Time:
10 Push-ups
10 Air Squats
10 Burpees
10 Air Squats
A fairly well-rounded WOD.
8. Hero WOD “Michael”
3 Rounds for Time:
Run 800m
50 Back Extensions
50 Sit-ups
“Michael” is a great cardio and core-blasting WOD. When the rest of your body is still wrecked from Olympic lifting, this can break up some soreness while building up your core.
9. Full-Body Decreasing Ladder
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:
Burpees
Push-ups
Sit-ups
Quick full-body work.
10. Gymnastic Mastery
20min AMRAP:
5 Handstand Push-ups
10 Pistol Squats
For more advanced CrossFit athletes – this at-home WOD will trigger and test your sense of balance.
11. Well-Rounded
For Time:
Run 400m
50 Air Squats
Run 400m
50 Push-ups
Run 400m
50 Sit-ups
Run 400m
A moderate length WOD – great for a 20 - 30 minute workout and mobility session.
12. Core-Blaster
Run 1 mile
100 Sit-ups
100 Supermans
Run 1-mile
Take another break away from power movements and focus on your core and endurance.
13. Leg-Blaster
10 Round AMRAP:
:30 seconds Max Squat Jumps
:30 seconds rest
This fairly short WOD will light your legs on fire and have you wheezing fast! Great when time is short.
14. 8-Minute WOD
2 Minutes Max Push-ups
1 Minute Rest
2 Minutes Max Sit-ups
1 Minute Rest
2 Minutes Max Air Squats
Another short WOD for at-home. Treat each round like a all-out sprint.
15. Mobilize
1 Minute Handstand
1 Minute Hold Bottom of Squat
Repeat as many times as you’d like
After a tough week of CrossFit, we all need a break. This WOD is low-impact but will activate and stretch your muscles for a good mobility workout.
16. Distance Burpees
For Time:
800m of Broad Jump Burpees
Ideal if you have a wide and long space to move. No one wants to do an 800m workout in a hotel room, or on busy sidewalk.
17. Bodyweight Triplet
For Time:
21-15-9
Sit-ups
Push-ups
Air Squats
Quick, efficient, and full body. Treat this workout like a sprint.
18. “Fantastic 50”
For Time:
50 Jump Tucks
50 Push-ups
50 Air Squats
50 Handstands
50 Walking Lunges
50 Sit-ups
50 Second L-Sit Hold
50 Burpees
“Fantastic 50” is a longer WOD – great for building endurance. It will be a full-body test and offer some good balancing and core work.
19. 5k
For Time:
Run a 5k
When all else fails, just get outside (or on the treadmill) and run!
20. Upside Down
5 Rounds for Time:
:30 Seconds Handstand
20 Air Squats
Spend some time honing your CrossFit handstand holds.
Wrap Up:
Whether you’re stuck at home, traveling on the road, or just can’t make it to a gym, this list gives you plenty of options. You can easily supplement your CrossFit training week with these at home WODs, without worrying about missing a training day.
Have some equipment with you? No problem – check out our list of bodyweight WODs.
Motivation. Information. Preparation.
We want to make every WOD your best WOD.
WOD Fever represents CrossFit athletes, weightlifters, bodybuilders, and anyone who has a "workout of the day". Join our community and follow us for more WOD BOD Interviews, fitness news, training tips, and deals on gear.
https://soundcloud.com/mtea62566/los-bucaneros-temporada-2-capitulo-4-sub-espanol-latino
https://soundcloud.com/mtea62566/voir-les-boucaniers-saison-2-episode-4vo-streaming-vf-entier-francais
https://sites.google.com/view/watchdetectiveconanone-eyedfla/watch-detective-conan-one-eyed-flashback-2025-fullmovie-free-onl
https://www.facebook.com/media/set/?set=a.734036882550068&type=3
https://www.facebook.com/media/set/?set=a.734034899216933&type=3
https://www.facebook.com/media/set/?set=a.734034065883683&type=3
https://www.facebook.com/media/set/?set=a.734033255883764&type=3
https://www.facebook.com/media/set/?set=a.734031179217305&type=3
https://www.facebook.com/media/set/?set=a.734030352550721&type=3
https://sites.google.com/view/watch-chainsaw-man-the-movie/watch-chainsaw-man-the-movie-reze-arc-2025-fullmovie-free-onli
https://sites.google.com/view/watch-muromachi-burai-2025-ful/watch-muromachi-burai-2025-fullmovie-free-online-on-123movies
https://cccv.to/chainsawmanthemovie2025
https://groups.google.com/g/123movies-free-nosignup/c/fk8YM4EpHJI
https://groups.google.com/g/123movies-free-nosignup/c/kPXhx8i9P70
https://groups.google.com/g/123movies-free-nosignup/c/mW_haRqWRFI
https://groups.google.com/g/123movies-free-nosignup/c/Kjv3CwvsPuo
https://groups.google.com/g/123movies-free-nosignup/c/76I9a11UmzA
https://groups.google.com/g/123movies-free-nosignup/c/HGxYth7w85o
https://groups.google.com/g/123movies-free-nosignup/c/1PDdd1y4Y_E
https://groups.google.com/g/123movies-free-nosignup/c/qigw31AU-vs
https://yodayo.com/posts/6683f067-0bdd-461a-87a4-9c29b583c2a7
https://www.are.na/block/37997455
https://id.carousell.com/p/film-mission-impossible-%E2%80%93-the-final-reckoning-2025-sub-indonesia-1080-1379710698/
https://id.carousell.com/p/film-bring-her-back-2025-sub-indonesia-1080-1379710840/
https://id.carousell.com/p/film-ice-road-vengeance-2025-sub-indonesia-1080-1379710897/
https://id.carousell.com/p/film-chaotic-jianghu-divine-weapons-rivalry-2025-sub-indonesia-1080-1379710957/
https://justpaste.it/limbungantragedihitam1975
https://justpaste.it/squidgame3
https://justpaste.it/goodboyseason1
https://justpaste.it/adreamliketheturelove
https://justpaste.it/adreamwithinadreamseason1
https://www.imdb.com/pt/list/ls599910228/
https://www.imdb.com/pt/list/ls599910405/
https://www.imdb.com/pt/list/ls599910422/
https://www.imdb.com/pt/list/ls599910488/
https://www.imdb.com/pt/list/ls599910966/
https://www.imdb.com/pt/list/ls599910992/
https://www.imdb.com/pt/list/ls599910862/
https://www.imdb.com/pt/list/ls599910897/
https://www.imdb.com/pt/list/ls599915039/
https://www.imdb.com/pt/list/ls599915096/
https://www.imdb.com/pt/list/ls599912340/
https://www.imdb.com/pt/list/ls599912693/
https://www.imdb.com/pt/list/ls599912452/
https://www.imdb.com/pt/list/ls599912461/
https://www.imdb.com/pt/list/ls599912921/
https://www.imdb.com/pt/list/ls599912879/
https://www.imdb.com/pt/list/ls599914033/
https://www.imdb.com/pt/list/ls599914507/
https://www.imdb.com/pt/list/ls599914779/
https://www.imdb.com/pt/list/ls599914797/
https://qna.habr.com/user/ledouxdana982
https://qna.habr.com/user/jurassic-world-rebirth
https://qna.habr.com/user/Superman-izle
https://qna.habr.com/user/Fantastik-izle
https://qna.habr.com/user/sirinler-Filmi
https://soundcloud.com/jason-isaacs-647631701/assistir-hd-smurfs-2025-filme-completo-dublado
https://soundcloud.com/neni-damayanti/assistir-smurfs-filmes-completo-dublado-2025-em-portugues
https://soundcloud.com/rohit-chan-467885601/assistir-hd-quarteto-fantastico-primeiros-passos-2025-filme-completo-dublado
https://soundcloud.com/demi-moore-514298283/assistir-hd-licoes-de-liberdade-2025-filme-completo-dublado
https://soundcloud.com/coralie-fargeat-131838784/assistirhd-superman-2025-filme-completo-dublado-em-portuguese
https://soundcloud.com/halina-raijin/assistir-hd-o-ritual-2025-filme-completo-dublado
https://soundcloud.com/kevin-durand-590706286/assistirhd-jurassic-world-recomeco-2025-filme-completo-dublado-em-portuguese
https://soundcloud.com/stephanie-hasyu/assistir-hd-apocalipse-nos-tropicos-2025-filme-completo-dublado
https://soundcloud.com/zoe-saldana-538797364/assistir-hd-shadow-force-sentenca-de-morte-2025-filme-completo-dublado
https://soundcloud.com/parker-finn/assistir-amores-materialistas-filmes-completo-dublado-2025-em-portugues
https://prezo.ai/public/new-prezo—1085b7e2-04f1-45aa-9b66-ae901a4063ea#f59a9207-4fea-4b43-ba37-0ca01ec2bb46
https://prezo.ai/public/Assistir—Corra-que-a-Polcia-Vem-A-2025-Filme-completo-em-Portugus—38add6b5-7232-4874-abc9-86fef102d40c
https://prezo.ai/public/assistir-como-treinar-o-seu-drago-2025-online-dublado-e-legendado—127b8d5f-06be-48e5-9c3c-7f6014e946e7
https://prezo.ai/public/assistir—como-treinar-o-seu-drago-2025-filme-completo-em-portugus—33c638c0-4e60-4d65-a77b-8f03a872731d
https://prezo.ai/public/assistir-lilo—stitch-2025-online-dublado-e-legendado—08650edf-ee4e-4a55-a700-df14a7b41259
https://prezo.ai/public/assistir—lilo—stitch-2025-filme-completo-em-portugus—74bf6b89-b482-40f6-83ac-e312a9707edf
https://prezo.ai/public/assistir-f1-2025-online-dublado-e-legendado—8e280129-0799-4213-8dbc-ba3d5e55278c
https://prezo.ai/public/new-preassistir—f1-2025-filme-completo-em-portuguszo—29e7c2e2-516f-4c98-9d8a-b4f27df2d202
https://prezo.ai/public/assistir-superman-2025-online-dublado-e-legendado—592a77af-222f-4f2f-922b-243bf237c797
https://prezo.ai/public/assistir—superman-2025-filme-completo-em-portugus—f8460a05-564b-45a3-96cd-6d8dec17beec
https://prezo.ai/public/assistir-m3gan-20-2025-online-dublado-e-legendado—45857772-94c9-4cfd-8910-346a0c1480ab
https://prezo.ai/public/assistir—m3gan-20-2025-filme-completo-em-portugus—88d9b517-71d0-4efb-9d4b-d2c9d61b60f9
https://heylink.me/hajjusifa08/
https://solo.to/bryanwo6788
https://solo.to/hajjusifa08
https://gemtracks.com/assistirlilostitch
https://gemtracks.com/assistirsmurfsfilmes
https://onlinegdb.com/AM1CCzLIi
https://muckrack.com/sirinler-filmi-izle/bio
https://hackmd.io/@hajjusifa08/S1Z7oz2Seg
https://www.pixiv.net/novel/show.php?id=25276942
https://profile.hatena.ne.jp/hajjusifa08/profile
https://f1filmiizletrkedubla.taplink.id
https://pastelink.net/m7g3yezy
https://binshare.net/xyXeQ4iUyIvzmbg9uxlT
https://paste.feed-the-beast.com/LOfb5d3jXuk
https://paste.enginehub.org/iw5Q0Stuf
https://rentry.co/rknoydeh
https://p.ip.fi/YDN8
https://paste.ee/p/9PPPilj0
https://etextpad.com/p43xdbxkoo
https://wokwi.com/projects/436020212946212865
https://paste.myst.rs/cn5wzefo
https://rextester.com/UOZG37224
https://sites.google.com/view/baanseries1/bitch-x-rich-2-2025-%E0%B8%AA%E0%B8%9A%E0%B8%84%E0%B8%94%E0%B8%84%E0%B8%93%E0%B8%AB%E0%B8%99%E0%B9%82%E0%B8%A3%E0%B8%87%E0%B9%80%E0%B8%A3%E0%B8%A2%E0%B8%99%E0%B8%8A%E0%B8%AD%E0%B8%87%E0%B8%94%E0%B8%A1-2-ep-1-10-%E0%B8%88%E0%B8%9A
https://chainsawman-themovie.prezo.site/-Bitch-x-Rich-2-2025—2-Ep1-10—-51d7199d-7400-4d09-af61-47d19869a371
https://tempel.in/view/lhIPP
https://justpaste.it/bitchxrichthai
https://sites.google.com/view/baanseries2/%E0%B8%95%E0%B8%AD%E0%B8%99%E0%B9%83%E0%B8%AB%E0%B8%A1-a-dream-within-a-dream-2025-%E0%B8%84%E0%B8%A1%E0%B8%A0%E0%B8%A3%E0%B8%A3%E0%B8%A7%E0%B8%A1%E0%B8%9D%E0%B8%99-ep-1-40-%E0%B8%88%E0%B8%9A
https://prezo.ai/public/-a-dream-within-a-dream-2025—ep1-40——d9e43c78-06c5-407d-a329-79060b143914
https://justpaste.it/adreamwithinadream
https://tempel.in/view/KDNdB2
https://sites.google.com/view/theprincesssgambit2025ep1-36/%E0%B8%95%E0%B8%AD%E0%B8%99%E0%B9%83%E0%B8%AB%E0%B8%A1-the-princesss-gambit-2025-%E0%B8%A5%E0%B8%A7%E0%B8%87%E0%B9%80%E0%B8%A5%E0%B8%AB%E0%B9%80%E0%B8%AA%E0%B8%99%E0%B8%AB%E0%B8%94%E0%B8%AD%E0%B8%81%E0%B8%97%E0%B8%AD-ep-1-36-%E0%B8%88%E0%B8%9A
https://prezo.ai/public/the-princesss-gambit-2025—ep1-36—-f84fa540-4c94-497f-80f8-89cafc16e2d6
https://tempel.in/view/K1Xs4M
https://justpaste.it/theprincessgambit
https://prezo.ai/public/-head-over-heels-2025—ep1-12—-8755f880-0cbd-464f-bc6e-68d9d0a1b7c7
https://sites.google.com/view/head-over-heels-2025-ep-1-12/%E0%B8%95%E0%B8%AD%E0%B8%99%E0%B9%83%E0%B8%AB%E0%B8%A1-head-over-heels-2025-%E0%B8%AB%E0%B8%99%E0%B8%A1%E0%B8%94%E0%B8%A7%E0%B8%87%E0%B8%88%E0%B8%81%E0%B8%9A%E0%B8%AB%E0%B8%A1%E0%B8%AD%E0%B8%94%E0%B8%84%E0%B8%99%E0%B8%88%E0%B8%A7%E0%B8%A2-ep-1-12-%E0%B8%88%E0%B8%9A
https://justpaste.it/headoverheels
https://id.carousell.com/p/%E0%B8%95%E0%B8%AD%E0%B8%99%E0%B9%83%E0%B8%AB%E0%B8%A1%E0%B9%88-head-over-heels-2025-%E0%B8%AB%E0%B8%99%E0%B8%B8%E0%B9%88%E0%B8%A1%E0%B8%94%E0%B8%A7%E0%B8%87%E0%B8%88%E0%B8%B9%E0%B9%8B%E0%B8%81%E0%B8%B1%E0%B8%9A%E0%B8%AB%E0%B8%A1%E0%B8%AD%E0%B8%94%E0%B8%B9%E0%B8%84%E0%B8%99%E0%B8%88%E0%B9%8B%E0%B8%A7%E0%B8%A2-ep-1-12-%E0%B8%88%E0%B8%9A-1379700449/
https://challonge.com/id/yav70z7x
Magnum Bull Gummies
The short answer is yes! Magnum Bull Gummies work by leveraging a dual-action formula that provides an immediate boost in sexual power and performance while addressing underlying issues that contribute to sexual dysfunction. The gummies stimulate nitric oxide production, which increases blood flow to the penile chambers. This results in more challenging, longer-lasting erections and improved stamina.The extended-release technology ensures that the benefits are sustained over time, allowing you to enjoy on-demand erections and the stamina to last all night.
Click Here To Buy Now>>>
https://www.facebook.com/events/1110735324268364/
https://www.facebook.com/events/1061223719481721/
https://www.facebook.com/events/1792531678333157/
https://www.facebook.com/events/1297432368653281/
https://www.facebook.com/share/p/1BwHzNHiDL/
https://www.facebook.com/share/p/1EbbFXA623/
https://www.facebook.com/share/p/16YdhiZHVy/
https://www.facebook.com/share/p/16r5XufR94/
https://www.facebook.com/groups/magnum.bull.gummies.the.spark.behind.superior
https://www.facebook.com/groups/magnum.bull.gummies.peak.power.anytime
https://www.facebook.com/groups/magnum.bull.gummies.strength.stamina.confidence
https://www.facebook.com/groups/magnum.bull.gummies.unleash.maximum.male.performan
https://sites.google.com/view/magnum-bull-gummies-stamina/home
https://www.facebook.com/events/1051537877129229/
https://www.facebook.com/events/1237852807720797/
https://www.facebook.com/events/592069090309927/
https://www.facebook.com/events/755289427007684/
https://www.facebook.com/share/p/1AbdqqJQMe/
https://www.facebook.com/share/p/1AtTPaPpA9/
https://www.facebook.com/share/p/16kskPNzHr/
https://www.facebook.com/share/p/1J76AEFF1o/
https://www.facebook.com/groups/core.spark.male.enhancement.male.boost.peak.power
https://www.facebook.com/groups/core.spark.male.enhancement.fuel.strength.stamina
https://www.facebook.com/groups/core.spark.male.enhancement.unleash.maximum.male
https://www.facebook.com/groups/core.spark.male.enhancement.ignite.your.core.power
https://sites.google.com/view/corespark-me-unleash-maximum/home
https://www.facebook.com/events/731572536035612/
https://www.facebook.com/events/1174888657776831/
https://www.facebook.com/events/2169311713571106/
https://www.facebook.com/events/1940926749996273/
https://www.facebook.com/share/p/1YkTGiXPEF/
https://www.facebook.com/share/p/16w6JFGUie/
https://www.facebook.com/share/p/19nECrN6hT/
https://www.facebook.com/share/p/1KACRKxkYs/
https://www.facebook.com/groups/supra.boost.male.enhancement.the.spark.behind
https://www.facebook.com/groups/supra.boost.male.enhancement.boost.peak.power
https://www.facebook.com/groups/supra.boost.male.enhancement.fuel.strength.stamin
https://www.facebook.com/groups/supra.boost.male.enhancement.maximum.male.perform
https://sites.google.com/view/supra-boost-me-strength-stamin/home
https://eventprime.co/o/supraboostmaleenhancementunleashmaximummaleperformance
https://in.pinterest.com/pin/1105633777350104515
https://magnumbullgummiesunleashmaximummaleperforman.quora.com/
https://magnum-bull-gummies-advanced-formula-for-peak-male-performance.square.site/
http://ofbiz.116.s1.nabble.com/Magnum-Bull-Gummies-Unleash-Maximum-Male-Performance-td4884372.html
https://in.pinterest.com/pin/1105633777350107648
https://view.genially.com/686e0eea02c8575549348b49/interactive-content-magnum-bull-gummies-unleash-maximum-male-performance
https://filmfreeway.com/MagnumBullGummiesMaleBoostPeakPowerAnytime
https://eventprime.co/o/magnumbullgummiesunleashmaximummaleperformance
https://erikscherdercbd.alboompro.com/post/magnum-bull-gummies-revive-recharge-reignite?post_editing=true
https://nas.io/magnum-bull/challenges/magnum-bull-gummies-ignite-your-core-power
https://knowt.com/note/7ae2889c-e0a3-47db-b87d-ee0cf8e5ee14/Magnum-Bull-Gummies-The-Ultimate-Drive-E
https://eventprime.co/o/coresparkmaleenhancementtheultimatedriveenhancer
https://coresparkmaleenhancementunleashmaximummale.quora.com/
https://corespark-male-enhancement-fuel-strength-stamina-confidence.square.site/
https://filmfreeway.com/CoreSparkMaleEnhancementUnleashMaximumMalePerformance
https://view.genially.com/686e0ca2a3c1d7b3f14c4f61/interactive-content-corespark-male-enhancement-unleash-maximum-male-performance
http://ofbiz.116.s1.nabble.com/CoreSpark-Male-Enhancement-Ignite-Your-Core-Power-td4884271.html
https://erikscherdercbd.alboompro.com/post/corespark-male-enhancement-revive-recharge-reignite?post_editing=true
https://knowt.com/note/2a49d67c-1455-441d-b2c8-3378ed59aa9e/CoreSpark-Male-Enhancement-Ignite-Your-C
https://supra-boost-male-enhancement-fuel-strength-stamina-confidence.square.site/
https://in.pinterest.com/pin/1105633777350105826
https://filmfreeway.com/SupraBoostMaleEnhancementMaleBoostPeakPowerAnytime
https://supraboostmaleenhancementigniteyourcorepowe.quora.com/
https://view.genially.com/686e0ca0ea6bdf3f613c536f/interactive-content-supra-boost-male-enhancement-fuel-strength-stamina-and-confidence