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.  

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

25002 comments

Your comment was posted successfully! Thank you!

  • турисаз руна
    карты руны
    руна ускорение значение
    татуировки руны
    руна кейтлин

    https://thenewstipa.blogspot.com/2021/05/blog-post.html
    https://bopsneeews.blogspot.com/2021/05/blog-post.html
    https://znacheniyerun.blogspot.com/2021/05/blog-post.html

    руны физз
    руна иса
    став руны
    значение рун феху
    руна процветание значение

    <a href=https://bopspopss.blogspot.com/2021/05/blog-post.html >значение руны 22
    <a href=https://hophopnews.blogspot.com/2021/05/blog-post.html >руны значение манназ
    <a href=https://thenewstipa.blogspot.com/2021/05/blog-post.html >чистка руны

    руны гадания значенияруны предсказаниезначение рун перевернутоеславянские руны значениеруны игра
    отал руна значение
    руна оберег
    значение рун одина
    руны валькирия значение
    руны карты

    руна даждьбога

    ксго рун

    руны значение расклада

    RobertTuh

  • Best Body Building Supplements:-
    Official Website:-
    https://finance.yahoo.com/news/best-muscle-building-body-building-192600433.html
    https://www.globenewswire.com/news-release/2026/01/08/3215750/0/en/Best-Muscle-Building-Body-Building-Supplements-2026-in-US-Effective-Bulking-And-Muscle-Growth-Supplements-For-Beginners-Launched-By-Wolfson-Brands.html
    Read More:-
    https://jobsbotswana.info/companies/best-body-building-supplements-build-strength-burn-fat-and-improve-performance-without-harmful-steroids/
    https://www.zooniverse.org/projects/paulhosi/best-body-building-supplements-the-ultimate-list-for-bulking-cutting-and-enhancing-muscle-definition
    https://www.bonspiels.net/events/best-body-building-supplements-top-rated-formulas-for-muscle-gain-energy-boost-and-faster-recovery/
    https://www.researchhub.com/paper/11177758/best-body-building-supplements-improve-strength-stamina-and-muscle-size-with-the-right-supplement-stack
    https://bestbodybuildingsupplementsreviews.mystrikingly.com/
    http://sites.google.com/view/best-bodybuildingsupplements/best-body-building-supplements
    https://open.firstory.me/story/cmnybddd30pcj01vv96jz8wk6
    https://medium.com/p/357c32489775?postPublishedType=initial
    https://experiment.com/projects/dvmtoxvyndiwloxijarj/protocols/24281-best-body-building-supplements-ultimate-guide-to-bulking-cutting-and-achieving-a-lean-muscular-physique
    https://paulhosi.omeka.net/
    https://crazybulkultimatestack.blogspot.com/2026/04/best-body-building-supplements-discover.html
    https://paulhosi.alboompro.com/post/best-body-building-supplements-complete-2026-guide-to-build-muscle-faster-increase-strength-and-improve-recovery-naturally?post_editing=true
    https://www.zooniverse.org/projects/alicbuck/best-muscle-building-supplements-for-bulking-and-cutting-cycles-that-work-without-harmful-chemicals
    https://alicbuck.omeka.net/
    https://www.bonspiels.net/events/best-muscle-building-supplements-backed-by-user-reviews-that-help-you-gain-muscle-mass-and-improve-performance/
    https://www.researchhub.com/paper/11178001/best-muscle-building-supplements-that-deliver-powerful-results-for-bodybuilders-athletes-and-fitness-enthusiasts
    https://bestmusclebuildingsupplementsreviews.mystrikingly.com/
    https://sites.google.com/view/best-muscle-buildingsupplement/best-muscle-building-supplements
    https://medium.com/p/805659331d78?postPublishedType=initial
    https://open.firstory.me/story/cmnygim940psa01ts76gtgc2e
    https://experiment.com/projects/glsxusqpolebhzxcvfin/protocols/24284-best-muscle-building-supplements-that-help-you-achieve-a-lean-muscular-body-with-sustainable-and-safe-results
    https://crazybulkultimatestack.blogspot.com/2026/04/best-muscle-building-supplements-that_14.html
    https://alicbuck.alboompro.com/post/best-muscle-building-supplements-guide-for-beginners-and-pros-to-build-lean-muscle-naturally-without-side-effects?post_editing=true

    AlicBuck

  • https://www.facebook.com/AlphaHoneyGummiesusa
    https://www.facebook.com/groups/alphahoneygummiesusa
    https://www.facebook.com/groups/alphahoneygummiesus
    https://www.facebook.com/groups/alpha.honey.gummies.get
    https://www.facebook.com/groups/getalphahoneygummies
    https://www.facebook.com/events/2062622367933099/
    https://www.facebook.com/events/1625414532039689/
    https://www.facebook.com/events/26419672810992922/
    https://www.facebook.com/events/2446323985820245/
    https://scribehow.com/viewer/Alpha_Honey_Gummies_The_Truth_Behind_This_Male_Enhancement_Formula__wHr2aSQCRxK_UYNhFNgrMw
    https://scribehow.com/viewer/Alpha_Honey_Gummies_Improve_Bedroom_Performance_Fast__mLzP2FfiQMSMgchoy2Mg0g
    https://scribehow.com/viewer/Alpha_Honey_Gummies_Natural_Formula_for_Mens_Health__RM0kwyG3TImB3-INWJGsPw
    https://scribehow.com/viewer/Alpha_Honey_Gummies_Reviews_USA__Real_Users_Speak__X2LMbFasRiefR9gKxTju5A
    https://scribehow.com/viewer/Alpha_Honey_Gummies_Full_Report__Expert_Opinion__aKkeosQESVyTTqkfDTrEPg
    https://scribehow.com/viewer/Alpha_Honey_Gummies_Improve_Blood_Flow_Naturally__nmhjvvj1Tbugz7b7kV5DYA
    https://scribehow.com/viewer/Alpha_Honey_Gummies_Improve_Bedroom_Performance_Fast__Iic9vgVmTcaBHGZ1DBZbBg
    https://open.firstory.me/story/cmny65ai50c9f01xifqi14mxa
    https://open.firstory.me/story/cmny6r3qf0n7m01w7ht6w9ujj
    https://open.firstory.me/story/cmny6ubb20obp01ts2shcdi2m
    https://open.firstory.me/story/cmny6xij60n8h01w7ayxhg44j
    https://open.firstory.me/story/cmny70tey0cd701xi4jaq84ob
    https://form.jotform.com/261030816981052
    https://form.jotform.com/261031353515042
    https://form.jotform.com/AlphaHoneyGummies/alpha-honey-gummies-usa
    https://form.jotform.com/AlphaHoneyGummies/alpha-honey-gummies

    https://www.facebook.com/Triple.Green.Farms.Cbd.gummies.free
    https://www.facebook.com/groups/triple.green.farms.cbd.gummies.get
    https://www.facebook.com/groups/get.triple.green.farms.cbd.gummies
    https://www.facebook.com/groups/triple.green.farms.cbd.gummies.free
    https://www.facebook.com/events/26403799949276491/
    https://www.facebook.com/events/2307802749628305/
    https://www.facebook.com/events/1305424561467415/
    https://scribehow.com/viewer/Triple_Green_Farms_CBD_Gummies_Review_Natural_Stress_Solution__taDO_VsET—9pyG-hlfP-A
    https://scribehow.com/viewer/Triple_Green_Farms_CBD_Gummies_Where_to_Buy_in_USA__DEUyu9OmRoevxiWOJpRKBA
    https://scribehow.com/viewer/Triple_Green_Farms_CBD_Gummies_Review_Real_or_Fake_Claims__1Go0Ll08Smqb9MjgePvXqg
    https://scribehow.com/viewer/Triple_Green_Farms_CBD_Gummies_How_It_Works_Explained__lXQVL78ESJ6kslKvxJNgNw
    https://scribehow.com/viewer/Triple_Green_Farms_CBD_Gummies_Before_and_After_Results__jNPj9FXvQRCM_BeWDlPo1Q
    https://scribehow.com/viewer/Triple_Green_Farms_CBD_Gummies_Review_Natural_Stress_Solution__1hkHpwQbTG6I_wpFkzIxqg
    https://scribehow.com/viewer/Triple_Green_Farms_CBD_Gummies_Safe_Natural_and_Effective__nQHEQo3UQ8ah0h9mYi_WWQ
    https://open.firstory.me/story/cmnwwj39h0e1r01ylhla19o88
    https://open.firstory.me/story/cmnwwmtbu0kl901vvb99zexho
    https://open.firstory.me/story/cmnwwr1780j5s01w71ep0auob
    https://open.firstory.me/story/cmnwww6w30kmt01vvhmm9e2rd
    https://alphahoneygummiesusa.lovable.app/

    Karan Khatun

  • https://phi-phong-quy-mau-rung-thieng.readme.io/reference/phiphongquymaurungthienghd
    https://phimphiphongquymaurungthieng.readme.io/reference/phi-phong-quy-mau-rung-thieng-hd
    https://phiphongquymaurungthiengh.readme.io/reference/phiphongquymaurungthiengmov
    https://phimtakhon.readme.io/reference/takhonmov
    https://takhonquydoilotnguoi4.readme.io/reference/takhonvietsub
    https://trumsomov.readme.io/reference/trum-so-2026
    https://trumsomov.readme.io/reference/trumsofulllau
    https://sieuquaymarsupilamiphim.readme.io/reference/sieuquaymarsupilamiphim
    https://marsupilamivietsub.readme.io/reference/marsupilamiphim
    https://phimmethodacting.readme.io/reference/phimethodacting
    https://phimyeunuthichhanghieu2.readme.io/reference/phimyeunuthichhanghieu2
    https://phimcaconcauco.readme.io/reference/phimcaconcauco
    https://xacuop.readme.io/reference/xacuopfulllau
    https://rufusthuyquaihocboivietsub.readme.io/reference/rufusthuyquaihocboivietsub
    https://gemtracks.com/phiphongquymaurungt4k
    https://profile.hatena.ne.jp/jobefal9/
    https://muckrack.com/edhe-rbatman/bio
    https://hackmd.io/@edherbatman/SkD1aVjn-l
    https://www.pixiv.net/novel/show.php?id=27812493
    https://pastebin.com/tLEfDwP1
    https://onlinegdb.com/-EhCBx1X1E
    https://notepad.pw/share/1glofu0rr

    edherbatman

  • Best Legal Steroids For Muscle Growth:-
    Official Website:-
    https://finance.yahoo.com/news/best-legal-steroids-muscle-growth-232900961.html
    https://www.accessnewswire.com/newsroom/en/consumer-and-retail-products/best-bodybuilding-supplements-for-muscle-growth-top-legal-steroid-alte-1031034
    https://www.globenewswire.com/news-release/2025/07/11/3113995/0/en/Legal-Steroid-Alternatives-for-Muscle-Growth-2025-CrazyBulk-Introduces-Effective-Legal-Steroid-Alternatives-For-Bulking-Cutting-Fat-Loss-and-Strength-in-USA.html
    https://finance.yahoo.com/news/best-legal-steroids-muscle-growth-185300666.html
    Read More:-
    https://jobsbotswana.info/companies/best-legal-steroids-for-muscle-growth-build-lean-muscle-burn-fat-and-boost-strength-with-safe-supplements/
    https://zirkels.com/a/best-legal-steroids-for-muscle-growth-real-results-real-gains-and-real-safety-for-fitness-enthusiasts-in-2026?preview=yes
    https://kmartwishingtree.salvos.org.au/scott-scott-arro/posts/best-legal-steroids-for-muscle-growth-the-ultimate-muscle-building-solution-for-beginners-and-experienced-lifters
    https://www.bonspiels.net/events/best-legal-steroids-for-muscle-growth-safe-effective-and-legal-supplements-to-maximize-your-workout-results/
    https://www.researchhub.com/paper/11175782/best-legal-steroids-for-muscle-growth-achieve-faster-muscle-growth-naturally-with-the-best-alternatives-available-today
    https://bestlegalsteroidsformusclegrowthreviews.mystrikingly.com/
    https://sites.google.com/view/legalsteroid/best-legal-steroids-for-muscle-growth
    https://medium.com/p/d5a27e7c4342?postPublishedType=initial
    https://open.firstory.me/story/cmnwrrzus0dis01ylejtdaphp
    https://scottarro.omeka.net/
    https://experiment.com/projects/gajwjiztczxdjcqcezxe/protocols/24262-best-legal-steroids-for-muscle-growth-discover-the-top-natural-alternatives-that-deliver-real-bodybuilding-results-in-2026
    https://crazybulkultimatestack.blogspot.com/2026/04/best-legal-steroids-for-muscle-growth.html

    ScottArro

  • https://www.therebelgames.com/gyyasa-eraa/posts/download-pdf-king-of-gluttony-kings-of-sin-6-by-ana-huang
    https://www.therebelgames.com/gyyasa-eraa/posts/download-pdf-yesteryear-by-caro-claire-burke
    https://replit.com/croncommemelon/Download-PDF-King-of-Gluttony-Kings-of-Sin-6-BY-Ana-H?v=1 https://replit.com/croncommemelon/Download-PDF-Yesteryear-BY-Caro-Claire-Burke?v=1
    https://replit.com/@croncommemelon/Download-PDF-Rites-of-the-Starling-Shield-of-Sparrows-2?v=1
    https://pastelink.net/7mo54lua
    https://pastelink.net/reqivo09
    https://paste.enginehub.org/IZZWQHaC7
    https://paste.enginehub.org/d9Xoantqa
    https://rentry.co/avetmytq
    https://rentry.co/6n2kefmh
    https://paiza.io/projects/Q68zndflE_yvXYQ0CvBBRg
    https://paiza.io/projects/KVqPgJIayQ-V7_YUYQKyow
    https://www.etextpad.com/public/y0b1glh5om
    https://pastebin.com/b5haCt8q
    https://justpaste.it/mlntv
    https://justpaste.it/j5rrt
    https://ideone.com/Txxs0g
    https://ideone.com/8oMUGR
    https://tempel.in/view/rfVYcRm
    https://tempel.in/view/3aHAIB
    https://paste.feed-the-beast.com/NcDKubsIpxm
    https://paste.feed-the-beast.com/SkNCfgq04-b
    https://telegra.ph/hdtujdjudit-04-12
    https://telegra.ph/kfyokfoyfy7-04-12
    https://onlinegdb.com/Au0ggVmi0
    https://onlinegdb.com/Vnzza52Ik
    https://tappedout.net/mtg-decks/kftotocfsaa/?cb=1775967225
    https://tappedout.net/mtg-decks/kfftoifoitdoi/?cb=1775967485

    dtujdttdidti
  • Previous
  • Page 1 of 5000
  • Next

Leave a comment

Back to New Posts