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.
Your comment was posted successfully! Thank you!
22 руна значение
юми руны
руна это
трэш руны
радуга значение руны
https://bopsneeews.blogspot.com/2021/05/blog-post.html
https://podlesnyiakarenlei.wordpress.com/2021/05/12/%d0%b7%d0%bd%d0%b0%d1%87%d0%b5%d0%bd%d0%b8%d0%b5-%d1%80%d1%83%d0%bd-%d0%b8-%d0%b8%d1%85-%d1%81%d0%be%d1%87%d0%b5%d1%82%d0%b0%d0%bd%d0%b8%d0%b5/
https://bopspopss.blogspot.com/2021/05/blog-post.html
руна чернобога
ингваз руна
руны викканские значение
руны победы
руны вектор
<a href=https://podlesnyiakarenlei.wordpress.com/2021/05/12/%d0%b7%d0%bd%d0%b0%d1%87%d0%b5%d0%bd%d0%b8%d0%b5-%d1%80%d1%83%d0%bd-%d0%b8-%d0%b8%d1%85-%d1%81%d0%be%d1%87%d0%b5%d1%82%d0%b0%d0%bd%d0%b8%d0%b5/ >веды значение рун
<a href=https://podlesnyiakarenlei.wordpress.com/2021/05/12/%d0%b7%d0%bd%d0%b0%d1%87%d0%b5%d0%bd%d0%b8%d0%b5-%d1%80%d1%83%d0%bd-%d0%b8-%d0%b8%d1%85-%d1%81%d0%be%d1%87%d0%b5%d1%82%d0%b0%d0%bd%d0%b8%d0%b5/ >руна любви
<a href=https://podlesnyiakarenlei.wordpress.com/2021/05/12/%d0%b7%d0%bd%d0%b0%d1%87%d0%b5%d0%bd%d0%b8%d0%b5-%d1%80%d1%83%d0%bd-%d0%b8-%d0%b8%d1%85-%d1%81%d0%be%d1%87%d0%b5%d1%82%d0%b0%d0%bd%d0%b8%d0%b5/ >чернобог руна
руна удачататуировка руны значениекайса рунызначение руны ингузрунами
руны одина значение
ингуз руна значение
джинкс руны
руна волибир
ориана руны
руна петра значение
эльфийские руны значение
руны значения беркана
https://push.fm/fl/hqijwtfv
https://push.fm/fl/hsugooq9
https://push.fm/fl/89vai73p
https://push.fm/fl/qhzetw4l
https://push.fm/fl/jkmfdhfq
https://push.fm/fl/tzwzf12z
https://push.fm/fl/kokjkd4b
https://push.fm/fl/nn3yszxb
https://push.fm/fl/x0f63nag
https://push.fm/fl/pfqd7z2c
https://push.fm/fl/k38zo5uz
https://push.fm/fl/qedx7ssj
https://push.fm/fl/ffri57kw
https://push.fm/fl/j0uscfoa
https://push.fm/fl/gnfeib3i
https://push.fm/fl/iw6jpsex
https://push.fm/fl/gbwjevnn
https://push.fm/fl/xwb0mrri
https://push.fm/fl/naz0id2b
https://push.fm/fl/vf29jwnp
https://push.fm/fl/dtwa9fde
https://push.fm/fl/yd9nnbpb
https://push.fm/fl/zzv0ba8i
https://push.fm/fl/j5rpkyiq
https://push.fm/fl/msj0xxid
https://push.fm/fl/sjzrujk3
https://push.fm/fl/gyp28uyp
https://push.fm/fl/52dxbkzl
https://push.fm/fl/edjwbzb3
https://push.fm/fl/ef8f0blz
https://www.bitchute.com/video/Mj9begC2IQ56
https://www.bitchute.com/video/7SHmxj2dHKlH
https://www.bitchute.com/video/zIZmKj0uwefL
https://www.bitchute.com/video/0Xlu2tf9AgiR
https://www.bitchute.com/video/t1QecO1E0KLX
https://www.bitchute.com/video/Ug4dZl9l3n5A
https://www.bitchute.com/video/IPoubq6MQ9A3
https://www.bitchute.com/video/VA8fs13VJJDA
https://www.bitchute.com/video/BVSS41XgwrvR
https://www.bitchute.com/video/lcN2IpXqglJN
https://www.bitchute.com/video/oT0MuIppkl8U
https://www.bitchute.com/video/gufQmltIwDNr
https://www.bitchute.com/video/Sg1LPUVx1rq7
https://www.bitchute.com/video/PWykfjgXgLu2
https://www.bitchute.com/video/xvebhFDS1Tjh
https://www.bitchute.com/video/Fu9jET7if6nX
https://www.bitchute.com/video/bhcIAKZkieJs
https://www.bitchute.com/video/vVSclBbzhHRg
https://www.bitchute.com/video/AbvYDI7pImzs
https://www.bitchute.com/video/Vtv0IEVs2umg
https://www.bitchute.com/video/uX17zO2o9fsK
https://www.bitchute.com/video/xHhMWoK6XF8e
https://www.bitchute.com/video/tIrB6LsYMNU3
https://www.bitchute.com/video/XBPWPY4raurH
https://www.bitchute.com/video/ZHDxpDY0J32c
https://www.bitchute.com/video/7QIFnKiPmpjU
https://www.bitchute.com/video/NkYrNWmXJthz
https://www.bitchute.com/video/17kJ7gYrRJNL
https://www.bitchute.com/video/IVmdJt8LznPi
https://www.bitchute.com/video/O2fgFAaPOJU9
https://www.bitchute.com/video/EGxbUi1LwXUY
https://www.bitchute.com/video/rbJjmmDGDv4i
https://www.bitchute.com/video/8MWB0eDtwgX0
https://www.bitchute.com/video/Qr3jG7kJkp63
https://www.bitchute.com/video/L02jxsSpKtZ2
https://www.bitchute.com/video/DLu8AtaxHFNR
https://www.bitchute.com/video/9JLArveNIDai
https://www.bitchute.com/video/HHWw3jEybUAK
https://www.bitchute.com/video/zH9bljbFK5zn
https://www.bitchute.com/video/LScg9SI1OXMK
https://www.bitchute.com/video/fcS7K4lI1fB3
https://old.bitchute.com/video/Mj9begC2IQ56
https://old.bitchute.com/video/7SHmxj2dHKlH
https://old.bitchute.com/video/zIZmKj0uwefL
https://old.bitchute.com/video/0Xlu2tf9AgiR
https://old.bitchute.com/video/t1QecO1E0KLX
https://old.bitchute.com/video/Ug4dZl9l3n5A
https://old.bitchute.com/video/IPoubq6MQ9A3
https://old.bitchute.com/video/VA8fs13VJJDA
https://old.bitchute.com/video/BVSS41XgwrvR
https://old.bitchute.com/video/lcN2IpXqglJN
https://old.bitchute.com/video/oT0MuIppkl8U
https://old.bitchute.com/video/gufQmltIwDNr
https://old.bitchute.com/video/Sg1LPUVx1rq7
https://old.bitchute.com/video/PWykfjgXgLu2
https://old.bitchute.com/video/xvebhFDS1Tjh
https://old.bitchute.com/video/Fu9jET7if6nX
https://old.bitchute.com/video/bhcIAKZkieJs
https://old.bitchute.com/video/vVSclBbzhHRg
https://old.bitchute.com/video/AbvYDI7pImzs
https://old.bitchute.com/video/Vtv0IEVs2umg
https://old.bitchute.com/video/uX17zO2o9fsK
https://old.bitchute.com/video/xHhMWoK6XF8e
https://old.bitchute.com/video/tIrB6LsYMNU3
https://old.bitchute.com/video/XBPWPY4raurH
https://old.bitchute.com/video/ZHDxpDY0J32c
https://old.bitchute.com/video/7QIFnKiPmpjU
https://old.bitchute.com/video/NkYrNWmXJthz
https://old.bitchute.com/video/17kJ7gYrRJNL
https://old.bitchute.com/video/IVmdJt8LznPi
https://old.bitchute.com/video/O2fgFAaPOJU9
https://old.bitchute.com/video/EGxbUi1LwXUY
https://old.bitchute.com/video/rbJjmmDGDv4i
https://old.bitchute.com/video/8MWB0eDtwgX0
https://old.bitchute.com/video/Qr3jG7kJkp63
https://old.bitchute.com/video/L02jxsSpKtZ2
https://old.bitchute.com/video/DLu8AtaxHFNR
https://old.bitchute.com/video/9JLArveNIDai
https://old.bitchute.com/video/HHWw3jEybUAK
https://old.bitchute.com/video/zH9bljbFK5zn
https://old.bitchute.com/video/LScg9SI1OXMK
https://old.bitchute.com/video/fcS7K4lI1fB3
https://github.com/Your-Fault-at-Amazon-MGM-Studios
https://github.com/Babygirl-at-A24
https://github.com/Marked-Men-at-Voltage-Pictures
https://github.com/Moana-2-at-Walt-Disney
https://github.com/Venom-3-The-Last-Dance-at-Sony-Pictures
https://github.com/Mufasa-The-Lion-King-at-Walt-Disney
https://github.com/Wicked-at-Universal-Pictures
https://github.com/The-Substance-at-Blacksmith
https://github.com/Kraven-The-Hunter-at-Sony-Pictures
https://github.com/SonicTheHedgehog3-at-Paramount-Pictures
https://github.com/ACompleteUnknown-at-Searchlight-Picturs
https://github.com/SoloLevelingReawakening-at-Sony-Picturs
https://github.com/Flow-Straume-at-Dream-Well-Studio
https://github.com/Daredevil-Born-Again-at-Disney
https://github.com/Rule-Breakers-at-Angel-Studios
https://github.com/NightoftheZoopocalypse-at-Viva-Pictures
https://github.com/IntheLostLands-at-Vertical-Entertainmnt
https://github.com/My-Dead-Friend-Zoe-at-Briarcliff
https://github.com/Nosferatu-at-Focus-Features
https://github.com/The-Unbreakable-Boy-at-Lionsgate
https://github.com/Anora-at-Neon
https://github.com/Heart-Eyes-at-Sony-Pictures
https://github.com/One-of-Them-at-Sony-Pictures
https://github.com/Ne-Zha-2-at-CMC-Pictures
https://github.com/The-Monkey-at-Neon
https://github.com/Dog-Man-at-Universal
https://github.com/Paddington-in-Peru-at-Sony-Pictures
https://github.com/The-Gorge-at-Skydance-Productions
https://github.com/Last-Breath-at-Focus-Features
https://github.com/Mickey-17-at-Warner-Bros
https://github.com/Win-or-Lose-at-Digital-Animation
https://github.com/Novocaine-at-Paramount-Pictures
https://github.com/Plankton-at-Nickelodeonn
https://github.com/Snow-White-at-Walt-Disney-Pictures
https://github.com/My-Fault-London-at-Amazon-MGM-Studios
https://github.com/opus-at-A24
https://github.com/The-Day-The-Earth-Blew-Up-Warner-Bros
https://github.com/Black-Bag-at-Focus-Features
https://github.com/hellmeira/SIROYOO/discussions/1
https://github.com/hellmeira/SIROYOO/discussions/2
https://github.com/hellmeira/SIROYOO/discussions/3
https://github.com/hellmeira/SIROYOO/discussions/5
https://github.com/hellmeira/SIROYOO/discussions/4
https://github.com/hellmeira/SIROYOO/discussions/7
https://github.com/hellmeira/SIROYOO/discussions/6
https://github.com/hellmeira/SIROYOO/discussions/8
https://github.com/shaichaanlo/SIROYOO/discussions/1
https://github.com/shaichaanlo/SIROYOO/discussions/2
https://github.com/shaichaanlo/SIROYOO/discussions/3
https://github.com/shaichaanlo/SIROYOO/discussions/4
https://github.com/shaichaanlo/SIROYOO/discussions/5
https://github.com/ShaiilaniI/SIROYOO/discussions/5
https://github.com/ShaiilaniI/SIROYOO/discussions/4
https://github.com/ShaiilaniI/SIROYOO/discussions/3
https://github.com/ShaiilaniI/SIROYOO/discussions/2
https://github.com/ShaiilaniI/SIROYOO/discussions/1
https://github.com/novocaine2025-fili-muv
https://github.com/novocaine2025-filmivvi-is
https://github.com/opus2025-filmivvi-is
https://github.com/opus2025-fili-muv
https://github.com/blackbag2025-fili-muv
https://github.com/blackbag2025-filmivvi-is
https://github.com/thedaytheearthblewup2025-fili-muv
https://github.com/thedaytheearthblewup2025-filmivvi-is
https://github.com/thelastsupper2025-fili-muv
https://github.com/thelastsupper2025-filmivvi-is
https://github.com/planktonthemovie2025-fili-muv
https://github.com/planktonthemovie2025-filmivvi-is
https://github.com/mickey172025-fili-muv
https://github.com/mickey172025-filmivvi-is
https://github.com/inthelostlands2025-fili-muv
https://github.com/inthelostlands2025-filmivvi-is
https://github.com/nightofthezoopocalypse2025-fili-muv
https://github.com/nightofthezoopocalypse2025-filmivvi-is
https://github.com/rulebreakers2025-fili-muv
https://github.com/rulebreakers2025-filmivvi-is
https://github.com/queenoftheringgit2025-fili-muv
https://github.com/queenoftheringgit2025-filmivvi-is
https://github.com/lasbreath2025-fili-muv
https://github.com/lasbreath2025-filmivvi-is
https://github.com/riffraff2025-fili-muv
https://github.com/riffraff2025-filmivvi-is
https://github.com/mydeadfriendzoe2025-fili-muv
https://github.com/mydeadfriendzoe2025-filmivvi-is
https://github.com/themonkey2025-fili-muv
https://github.com/themonkey2025-filmivvi-is
https://github.com/theunbreakableboy2025-fili-muv
https://github.com/theunbreakableboy2025-filmivvi-is
https://github.com/thegorge2024-fili-muv
https://github.com/thegorge2024-filmivvi-is
https://github.com/thewitchersirensofthedeep2025-fili-muv
https://github.com/thewitchersirensofthedeepfilmivvi-is
https://github.com/captainamericabravenewworld-fili-muv
https://github.com/captainamericabravenewworld-filmivvi-is
https://github.com/nezha22025-fili-muv
https://github.com/nezha22025-filmivvi-is
https://github.com/myfaultlondon2025-fili-muv
https://github.com/myfaultlondon2025-filmivvi-is
https://github.com/daredevilbornagain2025-fili-muv
https://github.com/daredevilbornagain2025-filmivvi-is
https://mentorii-subtitrat-in-romana-hd.univer.se/
https://mentorii-subtitrat-in-romana.univer.se/
https://mentorii-subtitrat-in-free.univer.se/
https://mentorii-subtitrat-in-free4k-full.univer.se/
https://flow-subtitrat-in-romana-hd.univer.se/
https://flow-subtitrat-free-mov.univer.se/
https://mickey-17-subtitrat-free-mov.univer.se/
https://mickey-17-subtitrat-in-romana-hd.univer.se/
https://monkey-blestemul-subtitrat-in-romana-hd.univer.se/
https://monkey-blestemul-free-hd-1080p.univer.se/
https://sunt-inca-aici-free-hd-1080p.univer.se/
https://cleaner-atentat-la-inaltime-free-hd-1080p.univer.se/
https://cleaner-atentat-la-inaltime-subtitrat-in-romana-hd.univer.se/
https://cleaner-atentat-la-inaltime-subtitrat-in-romana.univer.se/
https://cand-ti-o-iei-fara-sa-vrei-subtitrat-in-romana-hd.univer.se/
https://cand-ti-o-iei-fara-sa-vrei-subtitrat-4kuhd.univer.se/
https://alba-ca-zapada-subtitrat-in-romana.univer.se/
https://filmul-alba-ca-zapada-2025.univer.se/
https://filmul-novocaine-2025.univer.se/
https://novocaine-2025-subtitrat-in-romana.univer.se/
https://tatuati-sub-semnul-dragostei-subtitrat-in-romana.univer.se/
https://qna.habr.com/user/dinlor67
https://qna.habr.com/user/jarvismuhel
https://qna.habr.com/user/annamuhela
https://qna.habr.com/user/illegalhayatlarmeclis4k
https://qna.habr.com/user/Terrifier3izle
https://qna.habr.com/user/cakallarlaDans7hd
https://qna.habr.com/user/dogoluizle
https://qna.habr.com/user/RafadanTayfaKapadokya
https://qna.habr.com/user/RafadanTayfaKapadokya4k
https://qna.habr.com/user/simarikizle
https://qna.habr.com/user/MufasaAslanKral
https://qna.habr.com/user/Karantinaizle
https://qna.habr.com/user/KutsalDamacana5Zombi
https://qna.habr.com/user/AskSadeceBirAn
https://qna.habr.com/user/CTakimi2
https://qna.habr.com/user/mickey17
https://qna.habr.com/user/NeZha2hk
https://qna.habr.com/user/NeZha2freetw
https://qna.habr.com/user/creationofthegodsii
https://qna.habr.com/user/mickey17freetw
https://soundcloud.com/felicia-rica/videa-hofeherke-2025-teljes-film-online-magyarul
https://soundcloud.com/felicia-rica/videa-hofeherke-teljes-2025-film-magyarul-online-1080p
https://soundcloud.com/dina-loren/filmek-mickey-17-teljes-film-magyarul-videa-hd
https://soundcloud.com/dina-loren/videa-mickey-17-teljes-2025-film-magyarul-online-1080p
https://soundcloud.com/mae-saroh-491308380/filmek-mickey-17-teljes-film-magyarul-videa-hd
https://soundcloud.com/mae-saroh-491308380/videa-mickey-17-teljes-2025-film-magyarul-online-1080p
https://soundcloud.com/jarvis-muhel/filmek-no-az-udvaron-teljes-film-magyarul-videa-hd
https://soundcloud.com/jarvis-muhel/videa-no-az-udvaron-teljes-2025-film-magyarul-online-1080p
https://soundcloud.com/anna-muhela/filmek-egy-minecraft-film-teljes-film-magyarul-videa-hd
https://soundcloud.com/anna-muhela/videa-egy-minecraft-film-teljes-2025-film-magyarul-online-1080p
https://soundcloud.com/sefti-andalucia/filmek-fekete-taska-film-teljes-film-magyarul-videa-hd
https://soundcloud.com/sefti-andalucia/videa-fekete-taska-film-teljes-2025-film-magyarul-online-1080p
https://www.wattpad.com/1524893312-mickey-17-teljes-film-magyarul-let%C3%B6lt%C3%A9s
https://www.wattpad.com/1524896258-fekete-t%C3%A1ska-film-let%C3%B6lt%C3%A9s
https://www.pixiv.net/novel/show.php?id=24266154
https://imgur.com/gallery/17-Nu37j1t
https://hackmd.io/@cDtWwvczQ_ClgtinYKDXGA/S1GJPulnkl
https://onlinegdb.com/JINTInDe0
https://taplink.cc/17fert
https://pastelink.net/yob46bkc
https://pastebin.com/4nmzbPP8
https://telegra.ph/%E7%B1%B3%E5%A5%8717%E8%99%9F-%E7%B7%9A%E4%B8%8A%E7%9C%8B-03-13-2
https://binshare.net/WdxrXvgUgWzZaRfHTeVV
https://tempel.in/view/n7UFmOa
https://ideone.com/iIXduB
https://rextester.com/PPCD60094
https://paste.enginehub.org/CvHvQBFwd
https://paste.chapril.org/?e4098507f0a99a0d#DfWTXouSQd7Wp97U6eBEW4Lwyf2rss71CfEqcxn2iQXT
https://rentry.co/at65kk2d
https://ivpaste.com/v/H8VDliXFZq
https://jsitor.com/a1lv0TiWkz