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!
https://zencastr.com/FX-Black-Adam-2022-Movie-FullMovie-Online-streaming-Free-At-Home
https://zencastr.com/FX-Prey-for-the-Devil-2022-Movie-FullMovie-Online-streaming-Free-At-Home
https://zencastr.com/FX-Smile-2022-Movie-FullMovie-Online-streaming-Free-At-Home
https://zencastr.com/WATCH-FREE-BLACK-ADAM-FULLMOVIE-2022-ONLINE-STREAMING-FOR-AT-HOME-HD
https://zencastr.com/Black-Adam-2022-FullMovie-Free-Download-Online-On-123movie-IN-DC-Comics
https://zencastr.com/Black-Adam-2022-FullMovie-Free-Download-Online-On-123movie-IN-DC-Movies
https://zencastr.com/Download-123movie-Black-Adam-2022-FullMovie-Online-Free-On-123Movies
https://zencastr.com/Black-Adam-Movie-2022-FullMovie-Download-Online-On-123movie
https://zencastr.com/Black-Adam-2022-FuLLMovie-Online-Streaming-And-Free-On-123movies
https://zencastr.com/Watch-123Movies-Black-Adam-2022-FuLLMovie-Online-And-Free-Streaming-At-Home
https://zencastr.com/WATCH-BLACK-PANTHER-Wakanda-Forever-FULLMOVIE-2022-FREE-ONLINE-AND-STREAMING-FOR-AT-HOME-HD
https://sway.office.com/s/pjLymnwuweFfX7lP/embed
https://sway.office.com/s/WKWiik37tDCiylpO/embed
https://sway.office.com/s/j75nWAEEiXM9C23a/embed
https://documenter.getpostman.com/view/24212851/2s8YRpFW4J
http://gusti.is/silakot/gestabok/
https://backlinktool.io/p/3Tl9deOuiSKBIKDgxDMf.html
https://pasteshr.com/efdefe-360
https://ideone.com/GzOcpC
http://foodqa.just.edu.jo/lists/academiaindustrycouncilregisteredcompanies/allitems.aspx?paged=true&pagedprev=true&p%25252525255fid=111&pagefirstrow=661&view={ff4b0883-a13b-4e5b-a148-7ce413bebb94}
http://pastebin.falz.net/2446543
https://pasteio.com/xlzU3200MM1I
https://paste2.org/nB2yfW1W
https://paste.ee/p/H9tWU
https://www.jotform.com/app/252371995598476
https://www.jotform.com/app/252371940516456
https://www.jotform.com/app/252372001553446
https://www.jotform.com/app/252372522394457
https://www.jotform.com/app/252372796699478
https://www.jotform.com/app/252373006514449
https://www.jotform.com/app/252372982496470
https://www.jotform.com/app/252372388770465
https://www.jotform.com/app/252372925327460
https://www.jotform.com/app/252372498415463
https://www.jotform.com/app/252372465212452
https://www.jotform.com/app/252372680967468
https://www.jotform.com/app/252373112110439
https://www.jotform.com/app/252372462642456
https://www.jotform.com/app/252372230227448
https://www.jotform.com/app/252372239209457
https://www.jotform.com/app/252372598852469
https://www.jotform.com/app/252373166724459
https://www.jotform.com/app/252373124595459
https://tini.bio/krspybooks/posts/download-pdf-glorious-rivals-the-grandest-game-2-by-jennifer-lynn-barnes
https://tini.bio/krspybooks/posts/download-pdf-king-of-greed-kings-of-sin-3-by-ana-huang
https://tini.bio/krspybooks/posts/download-pdf-play-along-windy-city-4-by-liz-tomforde
https://tini.bio/krspybooks/posts/download-pdf-reckless-the-powerless-trilogy-2-by-lauren-roberts
https://tini.bio/krspybooks/posts/download-pdf-handsome-devil-forbidden-love-3-by-l-j-shen
https://tini.bio/krspybooks/posts/download-pdf-shield-of-sparrows-shield-of-sparrows-1-by-devney-perry
https://tini.bio/krspybooks/posts/download-pdf-my-friends-by-fredrik-backman
https://tini.bio/krspybooks/posts/download-pdf-the-covenant-of-water-by-abraham-verghese
https://tini.bio/krspybooks/posts/download-pdf-one-golden-summer-by-carley-fortune
https://tini.bio/krspybooks/posts/download-pdf-the-tenant-by-freida-mcfadden
https://tini.bio/krspybooks/posts/download-pdf-king-of-envy-kings-of-sin-5-by-ana-huang
https://tini.bio/krspybooks/posts/download-pdf-the-perfect-divorce-perfect-2-by-jeneva-rose
https://tini.bio/krspybooks/posts/download-pdf-fearless-the-powerless-trilogy-3-by-lauren-roberts
https://tini.bio/krspybooks/posts/download-pdf-say-you-ll-remember-me-say-you-ll-remember-me-1-by-abby-jimenez
https://tini.bio/krspybooks/posts/download-pdf-great-big-beautiful-life-by-emily-henry
https://tini.bio/krspybooks/posts/download-pdf-the-fall-risk-by-abby-jimenez
https://tini.bio/krspybooks/posts/download-pdf-wild-side-rose-hill-3-by-elsie-silver
https://tini.bio/krspybooks/posts/download-pdf-wild-dark-shore-by-charlotte-mcconaghy
https://tini.bio/krspybooks/posts/download-pdf-broken-country-by-clare-leslie-hall
https://tini.bio/krspybooks/posts/download-pdf-sunrise-on-the-reaping-the-hunger-games-by-suzanne-collins
https://tini.bio/krspybooks/posts/download-pdf-famous-last-words-by-gillian-mcallister
https://tini.bio/krspybooks/posts/download-pdf-rebel-witch-the-crimson-moth-2-by-kristen-ciccarelli
https://tini.bio/krspybooks/posts/download-pdf-first-time-caller-heartstrings-1-by-b-k-borison
https://tini.bio/krspybooks/posts/download-pdf-scythe-sparrow-the-ruinous-love-trilogy-3-by-brynne-weaver
https://tini.bio/krspybooks/posts/download-pdf-deep-end-by-ali-hazelwood
https://tini.bio/krspybooks/posts/download-pdf-beg-borrow-or-steal-when-in-rome-3-by-sarah-adams
https://tini.bio/krspybooks/posts/download-pdf-the-favorites-by-layne-fargo
https://tini.bio/krspybooks/posts/download-pdf-beautiful-ugly-by-alice-feeney
https://tini.bio/krspybooks/posts/download-pdf-the-crash-by-freida-mcfadden
https://tini.bio/krspybooks/posts/download-pdf-onyx-storm-the-empyrean-3-by-rebecca-yarros
https://tini.bio/cadertaubooks/posts/download-pdf-the-witch-s-orchard-by-archer-sullivan
https://tini.bio/cadertaubooks/posts/download-pdf-high-season-by-katie-bishop
https://tini.bio/cadertaubooks/posts/download-pdf-the-magician-of-tiger-castle-by-louis-sachar
https://tini.bio/cadertaubooks/posts/download-pdf-until-the-world-falls-down-by-jordan-lynde
https://tini.bio/cadertaubooks/posts/download-pdf-the-society-of-unknowable-objects-by-gareth-brown
https://tini.bio/cadertaubooks/posts/download-pdf-mistress-of-bones-by-maria-z-medina
https://tini.bio/cadertaubooks/posts/download-pdf-the-ever-king-the-ever-seas-1-by-l-j-andrews
https://tini.bio/cadertaubooks/posts/download-pdf-the-secret-book-society-by-madeline-martin
https://tini.bio/cadertaubooks/posts/download-pdf-the-hounding-by-xenobe-purvis
https://tini.bio/cadertaubooks/posts/download-pdf-for-the-record-by-emma-lord
https://tini.bio/cadertaubooks/posts/download-pdf-too-old-for-this-by-samantha-downing
https://tini.bio/cadertaubooks/posts/download-pdf-hemlock-silver-by-t-kingfisher
https://tini.bio/cadertaubooks/posts/download-pdf-the-locked-ward-by-sarah-pekkanen
https://tini.bio/cadertaubooks/posts/download-pdf-well-actually-by-mazey-eddings
https://tini.bio/cadertaubooks/posts/download-pdf-love-arranged-lakefront-billionaires-3-by-lauren-asher
https://tini.bio/cadertaubooks/posts/download-pdf-forget-me-not-by-stacy-willingham
https://tini.bio/cadertaubooks/posts/download-pdf-we-are-all-guilty-here-north-falls-1-by-karin-slaughter
https://tini.bio/cadertaubooks/posts/download-pdf-the-fallen-the-kiss-of-dusk-crowns-of-nyaxia-4-by-carissa-broadbent
https://tini.bio/cadertaubooks/posts/download-pdf-accomplice-to-the-villain-assistant-to-the-villain-3-by-hannah-nicole-maehrer
https://tini.bio/cadertaubooks/posts/download-pdf-katabasis-by-r-f-kuang-905472ac-2312-47df-bb5e-069ed75f9c6d
https://www.postermywall.com/index.php/e/online-hobbies-special-interests-download-pdf-onyx-storm-the-empyrean-3-by-rebecca-yarros/2ed91137d96f358b798a8c8dc342b54a
https://www.postermywall.com/index.php/e/online-others-download-pdf-the-crash-by-freida-mcfadden/a940ee61c7cd91ca95763685893c34c3
https://testimonial.to/download-pdf-onyx-storm-the-empyrean-3-by-rebecca-yarros
https://testimonial.to/download-pdf-the-crash-by-freida-mcfadden
https://colab.research.google.com/drive/1lEusuY0-nVchj8PrncCldUxGKzj9uvW8
https://colab.research.google.com/drive/1XnNYwvlp4AdqFL6THtBLitfgp4BXS4KO
https://colab.research.google.com/drive/1p3tBwhk_ddAYHONC2XmYN0q7w_Bi4enY
https://colab.research.google.com/drive/1RF5dbPnY-5hipw3sTCwdmAbzb1TuAAzK
https://colab.research.google.com/drive/1McZDSSsu72rfh9QhI6Nlm3R4lSx3qADr
https://colab.research.google.com/drive/1SIDOa-RIzfL87ES_8qi0jP2bl3YcCYPs
https://colab.research.google.com/drive/1WGTqzRMYjjBBzK41U0qHG4D-8mmVBzHd
https://colab.research.google.com/drive/1hAs—1WxsaiULbI9Tgq9Cz2lz01ZnNKa
https://colab.research.google.com/drive/1Xl2ldN285G07PLMjfeCAk5VWQ9X31TGU
https://colab.research.google.com/drive/17XGJmSbCiwZuYbwsCQJIe4LcoZO70XLO
https://colab.research.google.com/drive/1gQ8DPynEUO5qPSPql5wvatwPwtq5bNfs
https://colab.research.google.com/drive/1VBmXFXf_XAekefLhFUNot1fJ8zh-zwra
https://colab.research.google.com/drive/1JhBZ5UZleWk5AN-4Ilt4PYc_fha_BUew
https://colab.research.google.com/drive/1suWb54aPOh9TSzCnkPTYx9LVphBJfZKi
https://colab.research.google.com/drive/1xqYAeCnOkWD8mnzQ35priUhDbQuZikRE
https://colab.research.google.com/drive/1HPKaGstspGYPj01q3WmhRyjQ2sDXoubR
https://colab.research.google.com/drive/1V3Si0O9A3lARzsi295fxekvGTFiD-rEt
https://colab.research.google.com/drive/1pPNBEtdj9R6v59wrTy3BFktPySMRbGhD
https://colab.research.google.com/drive/1qGlUTaN1qRtCzC7hOYLrNBe_o5Y_36ep
https://colab.research.google.com/drive/1inI44zeiPI_wwYzk29XjlKVCFdno_OPD
https://colab.research.google.com/drive/1g9gFSQJK_dz0HlUh3z3Ehkw2Y2t4TsJ_
https://colab.research.google.com/drive/13N8MIRspGkGJjkVohFUseq6Y0-xFC5B1
https://colab.research.google.com/drive/1A9txCVzIJ3y3EzHxDPH71Ok7NgIr0nql
https://colab.research.google.com/drive/1DuE_OrA9V_OtYlV4Qpsydc-1LScg5Jk_
https://colab.research.google.com/drive/1XLb2U-88_8UcAERpbk3sdag9B1w9Qaff
https://colab.research.google.com/drive/1eP_CB0hwp47cQ7_NUJ6kikJAt_0PgDxF
https://colab.research.google.com/drive/1YrjHuQtnWZZe8_uX_Pl0Pm3Lr-q79oyL
https://colab.research.google.com/drive/1lXoXE5PzcAz7BJLomito0TEs-1X_XeVO
https://colab.research.google.com/drive/10uumlLKdt7epXbWvmeBi-PGddZoPaRUo
https://colab.research.google.com/drive/1co1JV_xJ5aJCFwmXaAXAFZJcZVx1J_VY