20 CrossFit Workouts You Can Do at Home

by WOD Fever

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.  

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    https://performer-male-enhancement.readme.io/reference/performer-8-male-enhancement-pills-for-better-stamina-and-endurance-does-it-work
    https://www.refermee.com/companies/performer-8-male-enhancement-pills/
    https://medium.com/maryfausey/performer-8-male-enhancement-pills-results-timeline-how-long-does-it-take-to-work-831fb7122e5f https://wanderlog.com/view/ulwkxuelii/performer-8-male-enhancement-pills-faqs-common-questions-answered-for-new-users/shared https://hackmd.io/MaryFausey/SJJL8AvWGl
    https://jobsbotswana.info/companies/performer-8-male-enhancement-pills-key-features-advantages-and-potential-drawbacks/
    https://github.com/MaryFausey/Performer-8-Male-Enhancement-Pills-Review-2026-The-Ultimate-Buying-Guide-for-Men/tree/main
    https://scribehow.com/viewer/Performer_8_Male_Enhancement_Pills_Review_Is_It_the_Right_Choice_for_Mens_Health_Goals__KbA2XqlQQA23Lu2_ObEwjA
    https://www.zooniverse.org/projects/maryfausey/performer-8-male-enhancement-pills-benefits-for-performance-endurance-and-satisfaction
    https://spondylitis.raiselysite.com/m-fausey/posts/performer-8-male-enhancement-pills-natural-formula-for-strength-stamina-and-confidence
    https://run72.raiselysite.com/mary-fausey/posts/performer-8-male-enhancement-pills-review-what-makes-this-supplement-different
    https://creating-hope-foundation.raiselysite.com/mary-fausey/posts/performer-8-male-enhancement-pills-and-male-wellness-a-detailed-consumer-guide
    https://performer-8-oepv.readme.io/reference/performer-8-top-benefits-revealed-why-its-trending-among-men-in-2026
    https://www.readawrite.com/a/613176828e053690fe4098543bcb6c9e
    https://markgonzan.alboompro.com/post/performer-8-results-timeline-how-long-does-it-take-to-notice-benefits?post_editing=true
    https://career.agricodeexpo.org/candidate/mark-gonzan/
    https://open.firstory.me/story/cmq913ed001qa01w3cd9hfr85
    https://creating-hope-foundation.raiselysite.com/m-gonzan/posts/performer-8-customer-reviews-2026-honest-feedback-pros-and-cons
    https://werkstraat.com/companies/performer-8-vs-competitors-which-male-enhancement-supplement-wins/
    https://sites.google.com/view/bestperformer8/
    https://performer8male-enhancement.blogspot.com/2026/06/performer-8-complete-guide-everything.html
    https://eventprime.co/o/bestPerformer8
    https://run72.raiselysite.com/mark-gonzan/posts/performer-8-benefits-explained-ingredients-results-user-experiences
    https://groups.google.com/g/bestperformer8/c/nQoTiuE4sR0

    Mary Fausey

  • Performer 8:-
    Official Website:-
    https://www.globenewswire.com/news-release/2025/09/14/3149627/0/en/performer-8-male-enhancement-launch-the-herbal-performance-enhancer-non-prescription-ed-pills-for-men-2025-over-the-counter-by-performer-8.html
    https://finance.yahoo.com/news/best-male-enhancement-pills-2026-221600622.html
    https://www.globenewswire.com/news-release/2025/04/02/3054254/0/en/performer-8-reviews-2025-best-male-enhancement-supplement-pill-or-testosterone-booster-for-man.html
    Read More:-
    https://performer-8-oepv.readme.io/reference/performer-8-top-benefits-revealed-why-its-trending-among-men-in-2026
    https://www.readawrite.com/a/613176828e053690fe4098543bcb6c9e
    https://markgonzan.alboompro.com/post/performer-8-results-timeline-how-long-does-it-take-to-notice-benefits?post_editing=true
    https://career.agricodeexpo.org/candidate/mark-gonzan/
    https://open.firstory.me/story/cmq913ed001qa01w3cd9hfr85
    https://creating-hope-foundation.raiselysite.com/m-gonzan/posts/performer-8-customer-reviews-2026-honest-feedback-pros-and-cons
    https://werkstraat.com/companies/performer-8-vs-competitors-which-male-enhancement-supplement-wins/
    https://sites.google.com/view/bestperformer8/
    https://performer8male-enhancement.blogspot.com/2026/06/performer-8-complete-guide-everything.html
    https://eventprime.co/o/bestPerformer8
    https://run72.raiselysite.com/mark-gonzan/posts/performer-8-benefits-explained-ingredients-results-user-experiences
    https://groups.google.com/g/bestperformer8/c/nQoTiuE4sR0
    https://scribehow.com/viewer/Performer_8_Success_Stories_Why_Thousands_of_Men_Are_Switching_in_2026__sv18PKEWSz2hWKArtTKFMA
    https://www.refermee.com/companies/performer-8-ultimate-review-features-ingredients-and-final-verdict/
    https://jobsbotswana.info/companies/performer-8-natural-formula-review-can-it-boost-male-vitality-naturally/
    https://www.zooniverse.org/projects/markgonzan/performer-8-buying-guide-2026-price-benefits-and-what-to-expect
    https://experiment.com/projects/zninvhelmyqsddyrtxph/protocols/25004-performer-8-performance-boost-secrets-what-every-man-should-know
    https://social.neha.net.in/article/performer-8-honest-review-2026-myths-facts-and-real-user-feedback
    https://markgonzan.stck.me/post/1967660/Performer-8-Worth-It-or-Not-Complete-Review-for-First-Time-Buyers
    https://hackmd.io/@MarkGonzan/B1Jj2TDbMg
    https://medium.com/p/f5428e3dde3c?postPublishedType=initial
    https://wanderlog.com/view/rqikkwqgcl/performer-8-honest-review-is-this-premium-male-enhancement-formula-worth-the-hype/shared
    https://github.com/MarkGonzan/Performer-8
    Performer 8 Male Enhancement pills:-
    https://www.readawrite.com/a/885a2670d92daef90fd73ccd3eefd935
    https://werkstraat.com/companies/performer-8-male-enhancement-pills-review-2026-benefits-ingredients-side-effects-and-user-results/
    https://sites.google.com/view/performer-male-enhancement/home
    https://performer8maleenhancementpills.blogspot.com/2026/06/PerformerMaleEnhancementPills.html
    https://groups.google.com/g/performer-8-male-enhancement-pills-cost/c/RTMjw59XsUM
    https://eventprime.co/o/TryPerformer8MaleEnhancementPills
    https://maryfausey.alboompro.com/post/performer-8-male-enhancement-pills-side-effects-explained-safety-usage-and-warnings?post_editing=true
    https://career.agricodeexpo.org/candidate/performer-8-male-enhancement-pills/
    https://experiment.com/projects/kondnhvyfroyrlsohbdb/protocols/25003-performer-8-male-enhancement-pills-customer-reviews-real-experiences-and-success-stories
    https://maryfausey.omeka.net/
    https://open.firstory.me/story/cmq92tbs200ci01xgdznzejcv
    https://performer-male-enhancement.readme.io/reference/performer-8-male-enhancement-pills-for-better-stamina-and-endurance-does-it-work

    Mark Gonzan

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