20 CrossFit Workouts You Can Do at Home

20 of the Best CrossFit Workouts You Can Do at Home

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

 


WOD Fever

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.  


Liquid error (sections/article-template line 48): Could not find asset snippets/relatedblogs.liquid

22361 comments

  • https://www.reddit.com/r/WolfManFreHd
    https://www.reddit.com/r/WolfManFreHd/comments/1i8vlk5/%F0%9D%90%87%F0%9D%90%9E%F0%9D%90%AB%F0%9D%90%9E%F0%9D%90%92_%F0%9D%90%87%F0%9D%90%A8%F0%9D%90%B0_%F0%9D%90%AD%F0%9D%90%A8_%F0%9D%90%96%F0%9D%90%9A%F0%9D%90%AD%F0%9D%90%82%F0%9D%90%A1_%F0%9D%90%96%F0%9D%90%A8%F0%9D%90%A5%F0%9D%90%9F_%F0%9D%90%8C%F0%9D%90%9A%F0%9D%90%A7_%F0%9D%90%8E%F0%9D%90%8D%F0%9D%90%8B%F0%9D%90%88%F0%9D%90%8D%F0%9D%90%84_%F0%9D%90%85%F0%9D%90%A8%F0%9D%90%AB_%F0%9D%90%9F%F0%9D%90%91%F0%9D%90%84%F0%9D%90%84_%F0%9D%90%8E%F0%9D%90%A7/
    https://www.reddit.com/r/WolfManFreHd/comments/1i8vnf3/%F0%9D%90%87%F0%9D%90%9E%F0%9D%90%AB%F0%9D%90%9E%F0%9D%90%AC_%F0%9D%90%87%F0%9D%90%A8%F0%9D%90%B0_%F0%9D%90%93%F0%9D%90%A8_%F0%9D%90%96%F0%9D%90%9A%F0%9D%90%AD%F0%9D%90%9C%F0%9D%90%87_%F0%9D%90%96%F0%9D%90%A8%F0%9D%90%A5%F0%9D%90%9F_%F0%9D%90%8C%F0%9D%90%9A%F0%9D%90%A7_%F0%9D%90%8E%F0%9D%90%A7%F0%9D%90%A5%F0%9D%90%A2%F0%9D%90%A7%F0%9D%90%9E_%F0%9D%90%85%F0%9D%90%A8%F0%9D%90%AB_%F0%9D%90%85%F0%9D%90%AB%F0%9D%90%9E%F0%9D%90%9E_%F0%9D%90%8E%F0%9D%90%8D_%F0%9D%90%93%F0%9D%90%95/
    https://rentry.co/oifo24k5
    https://telegra.ph/xrejhdryujdetkj-01-24
    https://paste.feed-the-beast.com/view/ef69f305
    https://jsitor.com/MOHEMJI5Nr
    https://jsbin.com/kebozinisi/edit?html,output
    https://paste.rs/GHgOW.txt
    https://jsfiddle.net/t4afm18j/
    https://glot.io/snippets/h3z0lpcsbk
    https://snippet.host/issskt
    https://paiza.io/projects/Rtp2ul9fiYHXD0QGXJmo3g
    https://justpaste.it/ixn4j
    http://ideone.com/lMN04d
    https://privatebin.net/?e6b1705798b2c0d4#irFQFXs6vpeE7q2UHCAnsaY4WXLttkNuu7cmdBD5YaR
    https://paste.thezomg.com/278836/26711173/
    https://paste.offsec.com/?e43d7d21f424b2ac#xKkhPKmPYqHs4CSj3GAVGZeENvw/9PXIvIMc7vvQsK8=
    https://paste.chapril.org/?516526e0a4194493#HGH4NRyWjtnBMJ3Roa26K4ew9Du7rFCZpBhsvPaf5Y5z
    https://pastebin.com/kyyNYZKx
    https://paste.kodi.tv/jetoqozewu
    https://p.ip.fi/wTbd
    http://pastie.org/p/7lR2lOicyUpCvmuPPeVUIN
    https://paste2.org/pLHV4Pt0
    https://paste.ee/p/HyeMcBzu
    https://paste.laravel.io/a9191970-762a-41c4-b430-039561db678e
    https://ctxt.io/2/AAB4AazWFQ
    https://www.pastery.net/uvgmht/
    https://paste.jp/b37aef9f/
    https://paste2.org/kZxG4sLp
    https://paste.enginehub.org/SVQVgzn-A
    https://paste.mozilla.org/GXc70kAf
    https://anotepad.com/notes/74yyscdf
    https://paste.centos.org/view/a70ec3c2
    https://paste.myconan.net/536832
    https://paste.myst.rs/jv37p7b4
    https://pastebin.pl/view/0df3c406

    sgvbethbnty
  • https://bento.me/emergency-2025-hindi-mov
    https://bento.me/madha-gaja-sub-hindi-1080p
    https://bento.me/kudumbasthan-sub-hindi-1080p
    https://bento.me/kadhalikka-sub-hindi-hdq
    https://bento.me/sky-force-sub-1080p
    https://bento.me/sankranthiki-vasthunam-1080p-hdq
    https://bento.me/mr-housekeeping-sub-hdq-hindi
    https://bento.me/dominic-hini-filmy-1080p
    https://bento.me/vanangaan-2025-full-filmy
    https://www.facebook.com/media/set/?set=a.122134824932470838&type=3&rdr
    https://www.facebook.com/media/set/?set=a.122134825166470838&type=3&rdr
    https://www.facebook.com/media/set/?set=a.122134825490470838&type=3&rdr
    https://www.facebook.com/media/set/?set=a.122134825712470838&type=3&rdr
    https://www.facebook.com/media/set/?set=a.122134825982470838&type=3&rdr
    https://www.facebook.com/media/set/?set=a.122134826234470838&type=3&rdr
    https://www.facebook.com/media/set/?set=a.122134826486470838&type=3&_rdr
    https://www.facebook.com/media/set/?set=a.122133167132471066&type=3&
    rdr
    https://www.facebook.com/media/set/?set=a.122133167348471066&type=3&
    rdr
    https://www.facebook.com/media/set/?set=a.122133167672471066&type=3&
    rdr
    https://www.facebook.com/media/set/?set=a.122133168098471066&type=3&
    rdr
    https://www.facebook.com/media/set/?set=a.122133168320471066&type=3&
    rdr
    https://soundcloud.com/joel-bosqued/assistir-ainda-estou-aqui-filmes-completo-dublado
    https://soundcloud.com/joel-bosqued/assistir-ainda-estou-aqui-pt-2025-filme-completo-dublado-em-portuguese
    https://soundcloud.com/ridha-fathima-735351693/assistir-nosferatu-filmes-completo-dublado
    https://soundcloud.com/ridha-fathima-735351693/assistir-encontro-com-o-ditador-filmes-completo-dublado
    https://soundcloud.com/reni-susanty/assistir-babygirl-2025-filme-completo-dublado
    https://soundcloud.com/reni-susanty/assistir-chico-bento-e-a-goiabeira-maraviosa-filmes-completo-dublado
    https://taplink.cc/oreilec3a3ofilmecompleto
    https://glose.com/group/assistir-chico-bento-e-a-goiabeira-maraviosa-filmes-completo-dublado
    https://www.pixiv.net/novel/show.php?id=23883030
    https://imgur.com/gallery/assistir-chico-bento-e-goiabeira-maravi-sa-filmes-completo-dublado-igQsIz4
    https://profile.hatena.ne.jp/bosquedjoel7/
    https://hackmd.io/@cDtWwvczQ
    ClgtinYKDXGA/rycSPfZOke
    https://taplink.cc/assistirchicobescompleto
    https://paste2.org/3wE4t4xf
    https://pastelink.net/4eqn8sjl
    https://www.pastery.net/kcfmsm/
    https://pastebin.com/WSmh7cB1
    https://telegra.ph/Assistir-Chico-Bento-e-a-Goiabeira-Maravi%C3%B3sa-Filmes-Completo-01-24
    https://graph.org/Assistir-Chico-Bento-e-a-Goiabeira-Maravi%C3%B3sa-Filmes-Completo-01-24-2
    https://ideone.com/cy8spJ
    https://prod.pastebin.prod.webservices.mozgcp.net/uVy11uou
    https://paste.enginehub.org/H2mAYFztF
    https://paste.imirhil.fr/?de96c01283cf6077#UIPWcEfkhvgmQFpOkVdhPRBIiWpWpsmP2c97WuC17+o=
    https://paste.chapril.org/?5578ddb9419a90c6#4JHozCTypNTSHZysEXKdX1Joo63YRJaUSJ7WrKvzoqBd
    http://pastie.org/p/5DHpjOUEguqa9oYHk83PIc
    https://rentry.co/skpxduem
    https://paste.myconan.net/536823
    https://binshare.net/MCM1jwiZu4utuJV0fWvU
    https://ivpaste.com/v/KFQPLdrs4b
    https://p.ip.fi/4ar4
    https://paste.laravel.io/c770602d-2b0d-4496-ad7e-84556f1a9ae1
    https://jsitor.com/ZzOdQmZdqD
    https://tempel.in/view/BKYGgVC
    https://glot.io/snippets/h3z0dkz6si
    https://paste.feed-the-beast.com/view/37c954fd
    https://rextester.com/JDFQ8407

    indahlestar05i
  • https://cccv.to/romana2024
    https://cccv.to/film2024
    https://cccv.to/vezi2025
    https://cccv.to/urmariti2025
    https://cccv.to/subtitrat2025
    https://cccv.to/film2025
    https://cccv.to/2025filmul
    https://cccv.to/pantera2025
    https://cccv.to/2025vezi
    https://cccv.to/2025uramariti
    https://cccv.to/2025subtitrat
    https://cccv.to/filmulbaby
    https://cccv.to/sonic2024
    https://cccv.to/mufasa2024
    https://cccv.to/2025nosferatu
    https://cccv.to/casatoriafilmul
    https://cccv.to/candidatul2024

    asdae
  • https://tinhte.vn/profile/guarda-babygirl-streaming-ita-2025.3290355/
    https://tinhte.vn/profile/film-babygirl-2025-streaming-ita-gratis.3290357/
    https://tinhte.vn/profile/cb01-babygirl-streaming-ita-hd.3290358/
    https://tinhte.vn/profile/altadefinizione-babygirl-2025-film-ita.3290361/
    https://tinhte.vn/profile/dove-vedere-babygirl-streaming-ita.3290363/
    https://tinhte.vn/profile/guarda-film-babygirl-streaming-ita.3290373/
    https://tinhte.vn/profile/babygirl-2025-alta-definizione-gratis.3290374/
    https://tinhte.vn/profile/cb01-babygirl-streaming-ita-2025.3290377/
    https://tinhte.vn/profile/updated-babygirl-streaming-ita-in-cb01.3290378/
    https://tinhte.vn/profile/film-babygirl-in-altadefinizione-hd-ita.3290382/
    https://tinhte.vn/profile/altadefinizione-companion-2025-film-ita.3290396/
    https://tinhte.vn/profile/guarda-companion-streaming-ita-2025.3290391/
    https://tinhte.vn/profile/film-companion-2025-streaming-ita-gratis.3290392/
    https://tinhte.vn/profile/cb01-companion-streaming-ita-hd.3290394/
    https://tinhte.vn/profile/dove-vedere-companion-streaming-ita.3290403/
    https://tinhte.vn/profile/guarda-film-companion-streaming-ita.3290409/
    https://tinhte.vn/profile/companion-2025-alta-definizione-gratis.3290410/
    https://tinhte.vn/profile/cb01-companion-streaming-ita-2025.3290413/
    https://tinhte.vn/profile/updated-companion-streaming-ita-in-cb01.3290416/
    https://tinhte.vn/profile/film-companion-in-altadefinizione-hd-ita.3290420/
    https://tinhte.vn/profile/simone-veil-la-donna-del-secolo-streaming-ita.3290432/
    https://tinhte.vn/profile/simone-veil-la-donna-del-secolo-2025-streaming.3290433/
    https://tinhte.vn/profile/cb01-simone-veil-la-donna-del-secolo-ita-hd.3290436/
    https://tinhte.vn/profile/simone-veil-la-donna-del-secolo-2025-film-ita.3290438/
    https://tinhte.vn/profile/dove-simone-veil-la-donna-del-secolo-streaming.3290442/
    https://tinhte.vn/profile/film-simone-veil-la-donna-del-secolo-in-hd-ita.3290458/
    https://tinhte.vn/profile/guarda-film-simone-veil-la-donna-del-secolo-ita.3290451/
    https://tinhte.vn/profile/simone-veil-la-donna-del-secolo-2025-gratis.3290452/
    https://tinhte.vn/profile/cb01-simone-veil-la-donna-del-secolo-ita-2025.3290455/
    https://tinhte.vn/profile/updated-simone-veil-la-donna-del-secolo-ita.3290457/
    https://tinhte.vn/profile/guarda-the-return-streaming-ita-2025.3290482/
    https://tinhte.vn/profile/film-the-return-2025-streaming-ita-gratis.3290483/
    https://tinhte.vn/profile/cb01-the-return-streaming-ita-hd.3290485/
    https://tinhte.vn/profile/altadefinizione-the-return-2025-film-ita.3290499/
    https://tinhte.vn/profile/dove-vedere-the-return-streaming-ita.3290490/
    https://tinhte.vn/profile/the-return-2025-alta-definizione-gratis.3290511/
    https://tinhte.vn/profile/film-the-return-in-altadefinizione-hd-ita.3290517/
    https://tinhte.vn/profile/cb01-the-return-streaming-ita-2025.3290513/
    https://tinhte.vn/profile/updated-the-return-streaming-ita-in-cb01.3290514/
    https://tinhte.vn/profile/guarda-film-the-return-streaming-ita.3290510/

    ssdfgdfg
  • https://found.ee/ConteledeMonte-Cristo
    https://found.ee/ConteledeMonte-Cristo-1
    https://found.ee/ConteledeMonte-Cristofobe
    https://found.ee/Conclav
    https://found.ee/Conclav-1
    https://found.ee/Conclav-2
    https://found.ee/Ceitreifantastici
    https://found.ee/Ceitreifantastici-1
    https://found.ee/Ceitreifantastici-2
    https://found.ee/Limonov
    https://found.ee/Limonov-1
    https://found.ee/Limonov-2
    https://found.ee/Omul-lup-2
    https://found.ee/Omul-lup
    https://found.ee/Omul-lup-1
    https://found.ee/Sorop-1
    https://found.ee/Sorop-2
    https://found.ee/Sorop-3
    https://found.ee/PaddingtonnPeru
    https://found.ee/PaddingtonnPeru-1
    https://found.ee/PaddingtonnPeru-2
    https://found.ee/Friahoilor2Pantera-2
    https://found.ee/Friahoilor2Pantera
    https://found.ee/Friahoilor2Pantera-1
    https://found.ee/Substana
    https://found.ee/Substana-1
    https://found.ee/Substana-2
    https://found.ee/Harbin-61
    https://found.ee/Harbin-60
    https://found.ee/Harbin-62
    https://found.ee/Subcerulliber
    https://found.ee/Subcerulliber-1
    https://found.ee/Subcerulliber-2
    https://found.ee/Babygirl-2
    https://found.ee/Babygirl-3
    https://found.ee/Babygirl-4
    https://found.ee/SonictheHedgehog3
    https://found.ee/SonictheHedgehog3-1
    https://found.ee/SonictheHedgehog3-2
    https://found.ee/MufasaRegeleLeu
    https://found.ee/MufasaRegeleLeu-1
    https://found.ee/MufasaRegeleLeu-2
    https://found.ee/Nosferatu
    https://found.ee/Nosferatu-8
    https://found.ee/Nosferatu-9
    https://found.ee/Cstoria
    https://found.ee/Cstoria-1
    https://found.ee/Cstoria-2
    https://found.ee/Candidatulperfect
    https://found.ee/Candidatulperfect-1
    https://found.ee/Candidatulperfect-2

    scfdf
  • Previous
  • Page 1 of 4473
  • Next

Leave a comment