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://intranet.math.gatech.edu/sites/default/files/2026-03/Lasted-FinalL-list-Of-United-Number-Updated-s.pdf
https://intranet.math.gatech.edu/sites/default/files/2026-03/lates-Faq-FInalL-List-OF-United-Numbers-Updated-List.pdf
https://intranet.math.gatech.edu/sites/default/files/2026-03/a-lates-Faq-FInalL-List-OF-United-Numbers-Updated-List.pdf
https://intranet.math.gatech.edu/sites/default/files/2026-03/Lasted-FinalL-list-Of-United-Airlines-Numbers-Updated_2.pdf
https://intranet.math.gatech.edu/sites/default/files/2026-03/Common_Official_New_FInalls_List_Of_United_AirLine_T-2026.pdf
https://intranet.math.gatech.edu/sites/default/files/2026-03/Lasted-FinalL-list-Of-Delta-Number-Updated-s.pdf
https://intranet.math.gatech.edu/sites/default/files/2026-03/lates-Faq-FInalL-List-OF-Delta-Numbers-Updated-List.pdf
https://intranet.math.gatech.edu/sites/default/files/2026-03/a-lates-Faq-FInalL-List-OF-Delta-Numbers-Updated-List.pdf
https://intranet.math.gatech.edu/sites/default/files/2026-03/Lasted-FinalL-list-Of-Delta-Airlines-Numbers-Updated_2.pdf
https://intranet.math.gatech.edu/sites/default/files/2026-03/Common_Official_New_FInalls_List_Of_Delta_AirLine_T-2026.pdf
https://hoplayanlar.readme.io/reference/hoppersizle
https://ciglik7.readme.io/reference/scream7izle
https://deccal3.readme.io/reference/deccal3altyazi
https://dedektifreptir.readme.io/reference/dedektifreptirbirliktegulelim
https://cahim2.readme.io/reference/cahim2izle
https://dinoailesi.readme.io/reference/thedinofamily
https://sarkicibalina.readme.io/reference/thelastwhalesinger
https://kayipkaplan.readme.io/reference/thelosttiger
https://kurtulusaltyazi.readme.io/reference/salvation
https://solo-mio.readme.io/reference/solomioaltyazi
https://gist.github.com/kobiegan/7c5797d6d590c6cae89e612cbd56bfca
https://gist.github.com/kobiegan/1a3f62148c990a8b0ba8150cf0b94176
https://gist.github.com/kobiegan/56f9baa6e66fddb6c6d5488297f4d0ef
https://gist.github.com/kobiegan/ea0287cd6bbe2a3794b4f3c63e1384f5
https://gist.github.com/kobiegan/767a8e23e6cae1d75d903dd6c7a9cf81
https://hoppers2026tr.readme.io/reference/hoplayanlarfilmiizle
https://hoplayanlar2026.readme.io/reference/hoplayanlarizle
https://scream7izle.readme.io/update/reference/ciglik7izle
https://scream7izle2026.readme.io/reference/scream7
https://xemphimthoii.readme.io/reference/thoiivietsub
https://thoiiphim.readme.io/reference/phimthoiii
https://thoiixem.readme.io/reference/xemthoii
https://taiphim.readme.io/reference/taigopet
https://wdsad.readme.io/reference/taiphim
https://phimtaii.readme.io/reference/taiphim
https://hoppersvietsub.readme.io/reference/hoppersvietsub
https://phimhoppers-jzut.readme.io/reference/phimhoppers
https://hoppersmotchill.readme.io/reference/hoppersphim
https://xemquynhaptrang2.readme.io/reference/xemquynhaptrang2
https://thecorpse2vietsub-yilm.readme.io/reference/thecorpse2vietsub
https://phimthecorpse2hd.readme.io/reference/thecorpse2phim
https://peenak5fullstorythai.gumroad.com/
https://links.gtanet.com.br/peenak5thaidubfhd
https://links.gtanet.com.br/peenak5fullstorythaidub
https://pee-nak-2569.readme.io/reference/peenak2569storythaidub
https://pee-nak-v-2569.readme.io/reference/peenakv2569storythaidub
https://kings-warden-daum.readme.io/reference/thekingswardenwatchagainko
https://kingswarden.readme.io/reference/kingswardenviewagainko
https://links.gtanet.com.br/thekingswardenwatchagainko
https://links.gtanet.com.br/thestainfullstorythaidub
https://links.gtanet.com.br/theaterliveinteraliahktwzh4k
https://links.gtanet.com.br/projecthillmaryhktwzh4k
https://links.gtanet.com.br/hoppersversionhktwzh4k
https://links.gtanet.com.br/tamesbeasthktwzh4k
https://links.gtanet.com.br/fightagainevil3hktwzh4k
https://links.gtanet.com.br/tablefortwohktwzh4k
https://woodenbuddha.livebookstrial.com/
https://marty-supremethai.livebookstrial.com/
https://sup-pa-rer-2.livebookstrial.com/
https://campusfoodbank.raiselysite.com/thobat-tzyee/posts/phim-lu-ti-full-hd-vietsub-thuyt-minh-phimmoi
https://campusfoodbank.raiselysite.com/thobat-tzyee/posts/phim-lu-ting-tht-7-full-hd-vietsub-thuyt-minh
https://scream7phim.readme.io/
https://scream7phim.readme.io/reference/scream7phimlau
https://tai-full-lau.readme.io
https://tai-full-lau.readme.io/reference/phim-lau-tai
https://maryvietsub.readme.io
https://maryvietsub.readme.io/reference/thoat-khoi-tan-the
https://phimqunhaptrang2.readme.io/
https://phimqunhaptrang2.readme.io/reference/phimquynhaptrang2vietsub
https://thooifullau.readme.io/
https://thooifullau.readme.io/reference/thooifulllauvietsub
https://martysupreme-vf.readme.io/reference/martysupremestreamingvf
https://marsupilami-vf.readme.io/reference/marsupilamistreamingvf
https://chersparents-vf.readme.io/reference/chersparentsstreamingvf
https://lereveamericain-vf.readme.io/reference/lereveamericainstreamingvf
https://lesenfantsdelaresistance-vf.readme.io/reference/lesenfantsdelaresistancestreamingvf
https://hoppers-xfcs.readme.io/reference/voirjumpers-streamingvf
https://scream7-vf.readme.io/reference/scream7streamingvf
https://goatreverplushaut.readme.io/reference/goatreverplushautstreamingvf
https://lamaisondesfemmes.readme.io/reference/lamaisondesfemmesstreamingvf
https://leskdor-vf.readme.io/reference/leskdorstreamingvf
https://lecrimedu3eetage-vf.readme.io/reference/lecrimedu3eetagestreamingvf
https://gemtracks.com/thisyearsmiss2026
https://profile.hatena.ne.jp/kobilkabil/profile
https://letterboxd.com/gamanluan/list/sukajhiuw/
https://lambemoba.raindrop.page/kobibrian-68423573
https://www.surveyking.com/survey/siq1n
https://scribehow.com/viewer/Balance_Blends_Male_Enhancement_Gummies_Review__Natural_Support_for_Men__-70raHQ8S9mzHrBXb86QHA
https://scribehow.com/viewer/Balance_Blends_Male_Enhancement_Gummies__Full_Review_and_Benefits__MHHBVwMNRPGLUsRo9jYxSQ
https://scribehow.com/viewer/Balance_Blends_Male_Enhancement_Gummies__Powerful_Herbal_Blend__XJkywEErRPKTUiqC3221Wg
https://scribehow.com/viewer/Balance_Blends_Male_Enhancement_Gummies__Natural_Male_Power_Booster__xEnPkwOkQsmsL2TGeTaoew
https://scribehow.com/viewer/Balance_Blends_Male_Enhancement_Gummies__Top_Rated_Male_Gummies__5DI36lWBROmqx0NWB7Ce8A
https://scribehow.com/viewer/Testosterone_Booster_for_Muscle_Strength_and_Male_Performance__Z5PdKHEjSWGLr7-gp2gGjA
https://scribehow.com/viewer/Natural_Testosterone_Booster_for_Male_Vitality_and_Confidence__Yu3uOFmrQsuF2AbUv1d6Zg
https://scribehow.com/viewer/Testosterone_Booster_Supplement_for_Active_Men__7V6ptvs-SoyneNV-A7JXpA
https://scribehow.com/viewer/Testosterone_Booster_for_Muscle_Strength_and_Male_Performance__8cSCrD7ZQ5S6PTDwzhQssw
https://scribehow.com/viewer/Best_Testosterone_Booster_for_Mens_Fitness_and_Performance__NKfaz3y_R9WVRoRvYazZcg
https://scribehow.com/viewer/Best_Testosterone_Booster_for_Daily_Energy_and_Performance__einEpnZ3ROKhygZbX_jmlg
https://getsimplemaleenhancementgummiesus.blogspot.com/2026/03/best-testosterone-booster-pills-for.html
https://getsimplemaleenhancementgummiesus.blogspot.com/2026/03/testosterone-booster-supplement-improve.html
https://www.facebook.com/BestTestosteroneBoosterusa
https://www.facebook.com/groups/besttestosteroneboosterusa
https://www.facebook.com/groups/besttestosteroneboosterus
https://www.facebook.com/groups/getbesttestosteronebooster
https://www.facebook.com/events/1554421958990701/
https://www.facebook.com/events/1617549532814112/
https://www.facebook.com/events/1626258428685550/
https://scribehow.com/viewer/Gres_Cacao_Male_Enhancement__Premium_Supplement_for_Men__vnSOdzJ1RgatgpVp7gNZWg
https://scribehow.com/viewer/Gres_Cacao_Male_Enhancement_Review__Boost_Male_Confidence_Today__2d33Hpj9Q22CAYbSsHRxNQ
https://scribehow.com/viewer/Gres_Cacao_Male_Enhancement__Mens_Performance_Support_Formula__K0yIrE5BQBCLnpXNyiluVg
https://scribehow.com/viewer/Gres_Cacao_Male_Enhancement_Review__Powerful_Support_for_Men__pOmzPSclQ52FCGSU5PVXqw
https://scribehow.com/viewer/Gres_Cacao_Male_Enhancement__Boost_Male_Vitality_Naturally__MxmyZtUzR6qmYaRed62V5g
https://scribehow.com/viewer/Gres_Cacao_Male_Enhancement_Review__Natural_Energy_and_Stamina_Boost__re2KRwqGSYW9z1nJflIvWA
https://scribehow.com/viewer/Gres_Cacao_Male_Enhancement__Boost_Male_Vitality_Naturally__NVCcN8tKSJi-m3c6X1E9Zw
https://www.facebook.com/get.Gres.Cacao.Male.Enhancement
https://www.facebook.com/groups/grescacaomaleenhancementusa/
https://www.facebook.com/groups/gres.cacao.male.enhancement.free/
https://www.facebook.com/groups/grescacaomaleenhancementus/
https://www.facebook.com/groups/getgrescacaomaleenhancement/
https://www.facebook.com/events/1523209946473814/
https://www.facebook.com/events/1496398302054624/
https://www.facebook.com/events/1239199784945800/
https://www.facebook.com/events/959171436782133/
https://form.jotform.com/260720798485065
https://www.trustpilot.com/review/gres.cacao.male.enhancement.trashlify.com
https://www.trustpilot.com/review/grescacaomaleenhancementusa.lovable.app
https://grescacaomaleenhancementusa.lovable.app/
https://form.jotform.com/CacaoMaleEnhancement/grescacaomaleenhancement
Best Testosterone Supplement For Men Over 40:-
Official website:-
https://finance.yahoo.com/news/best-testosterone-supplement-men-over-075400959.html
https://finance.yahoo.com/news/best-testosterone-boosters-men-effective-001400850.html
https://finance.yahoo.com/news/supplements-testosterone-booster-2025-testoprime-163500169.html
Read more:-
https://open.firstory.me/story/cmmpv9eoz05om01yd92t9gyov
https://sites.google.com/view/besttestosteronesupplementform/best-testosterone-supplement-for-men-over-40
https://testoprimeotc.blogspot.com/2026/03/top-testosterone-boosters-for-men-over.html
https://besttestosteronesupplementformenover40.mystrikingly.com/
https://site-5btpjhcma.godaddysites.com/
https://medium.com/p/325c7bfad3b9?postPublishedType=initial
https://experiment.com/projects/qoaqkhcxmotjgkauuekm/protocols/23155-best-testosterone-supplements-for-men-over-40-for-energy-fitness-and-vitality
https://hackmd.io/AaroGalle/Bk2sk_fqbe https://wanderlog.com/view/yuqsqefwkg/best-testosterone-supplements-for-men-over-40-to-enhance-male-performance/shared Best Testosterone Supplement For Men Over 50 https://open.firstory.me/story/cmmpwah27000001z8eplkbxgj https://sites.google.com/view/toptestosterone-supplement/best-testosterone-supplement-for-men-over-50 https://testoprimeotc.blogspot.com/2026/03/best-testosterone-supplements-for-men.html https://besttestosteronesupplementformenover50.mystrikingly.com/ https://site-bqcckvz7s.godaddysites.com/ https://medium.com/p/bd904c2160d1?postPublishedType=initial https://hackmd.io/LolvBen/HJmcF_G5Zl
https://experiment.com/projects/rnhedxqmretzzumdatig/protocols/23157-best-testosterone-supplements-for-men-over-50-to-maintain-active-lifestyle
https://wanderlog.com/view/sungnjnipe/best-testosterone-supplements-for-men-over-50-to-enhance-male-performance/shared
Official Website:-
https://finance.yahoo.com/news/best-testosterone-boosters-men-effective-001400850.html
Read More Here:-
https://sites.google.com/view/testosteroneboostersformen
https://testosterone-boosters-for-men-over-50.blogspot.com/2026/03/blog-post.html
https://experiment.com/projects/alpqvbgrnwmlerqmtahc/protocols/22974-best-testosterone-boosters-for-men-over-50-testoprime-review-benefits-ingredients-results
https://eldoraanne.omeka.net
https://hackmd.io/@eldoraanne/ryQMP4Z9-x
https://medium.com/@eldoraanne/best-testosterone-boosters-for-men-over-50-in-2026-why-testoprime-is-transforming-male-vitality-12b5e00487a8
https://wanderlog.com/view/xvvzzzluwp/best-testosterone-boosters-for-men-over-50-in-2026-in-depth-testoprime-review-for-male-vitality
https://best-testosterone-boosters-for-men-over-50.mystrikingly.com
https://site-ew9wvn17q.godaddysites.com
https://sites.google.com/view/testosteroneboosterformales
https://testosteroneboosterformales.blogspot.com/2026/03/best-testosterone-booster-for-males-over-40.html
https://experiment.com/projects/zisoireqcksfsgqdzpbk/protocols/22992-best-testosterone-booster-for-males-over-40-testoprime-review-benefits-ingredients-real-results
https://kinsonanne.omeka.net
https://hackmd.io/@kinsonanne/HJaI5L-9-l
https://medium.com/@kinsonanne/best-testosterone-booster-for-males-over-40-in-2026-testoprime-review-for-strength-energy-and-11ae128e4a5d
https://wanderlog.com/view/hasjlcihxd/best-testosterone-booster-for-males-over-40-in-2026-testoprime-review-for-restoring-strength-energy-and-confidence
https://testosterone-booster-for-males-over-40.mystrikingly.com
https://site-gdzpm1ob9.godaddysites.com