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.fimfiction.net/blog/1120271/watch-superman-2025-fullmovie-online-on-english
https://www.fimfiction.net/blog/1120272/assistir-superman-2025-ver-online-completa-en-latino-y-dublado
https://www.fimfiction.net/blog/1120284/voir-film-superman-2025-streaming-vf-en-fr-films-en-franais
https://www.fimfiction.net/blog/1120288/voir-superman-2025-film-complet-streaming-vf-en-franais
https://www.fimfiction.net/blog/1120293/openload-superman-2025-streaming-ita-in-alta-definizione
https://www.fimfiction.net/blog/1120294/cb01-superman-2025-in-altadefinizione-uhd-4k
https://www.fimfiction.net/blog/1120315/watch-lilo-stitch-2025-fullmovie-free-online-streaming-athome
https://www.fimfiction.net/blog/1120317/assistir-lilo-stitch-2025-ver-online-completa-en-latino-y-dublado
https://www.fimfiction.net/blog/1120321/voir-film-lilo-stitch-2025-streaming-vf-fr-films-en-franais
https://www.fimfiction.net/blog/1120326/voir-films-lilo-stitch-2025-en-streaming-vf-fr-franais-vostfr
https://www.fimfiction.net/blog/1120327/openload-lilo-stitch-2025-streaming-ita-in-alta-definizione
https://www.fimfiction.net/blog/1120330/openload-lilo-stitch-2025-streaming-ita-in-altadefinizione
https://www.fimfiction.net/blog/1120470/watch-jurassic-world-rebirth-2025-fullmovie-online-english
https://www.fimfiction.net/blog/1120471/assistir-jurassic-world-rebirth-2025-ver-online-completa-en-latino-y-dublado
https://www.fimfiction.net/blog/1120472/jurassic-world-rebirth-2025-vo
https://www.fimfiction.net/blog/1120473/voir-jurassic-world-rebirth-2025-vo-streaming-vf-entier-franais
https://www.fimfiction.net/blog/1120475/openload-jurassic-world-rebirth-2025-streaming-ita-in-alta-definizione
https://www.fimfiction.net/blog/1120480/cb01-jurassic-world-rebirth-2025-in-altadefinizione-uhd-4k
Tiger Woods CBD Gummies :- Official-Website
The name Tiger Woods evokes images of unparalleled golfing mastery, incredible comebacks, and athletic excellence. So, when products like “Tiger Woods CBD Gummies” surface online, promising relief from pain, anxiety, and sleep issues using his name and image, it’s understandable why consumers might take notice. However, it is absolutely critical to understand one fundamental truth upfront: There is no legitimate, authorized, or endorsed line of CBD gummies associated with Tiger Woods.
Click Here For More Information:-
https://www.facebook.com/TigerWoodsCBDGummies2025/
https://www.facebook.com/groups/tigerwoodscbdgummiesnew
https://www.facebook.com/groups/tigerwoodscbdgummiesbenifits
https://www.facebook.com/events/740766654985877/?active_tab=discussion
https://www.facebook.com/GreenVowCBDGummiesbenifits/
https://www.facebook.com/groups/greenvowcbdgummiesnew
https://www.facebook.com/groups/greenvowcbdgummiesbenifits
https://www.facebook.com/events/9724425341016775/?active_tab=discussion
https://www.facebook.com/VydoxMaleEnhancementus/
https://www.facebook.com/groups/vydoxmaleenhancementus
https://www.facebook.com/groups/vydoxmaleenhancement2025
https://www.facebook.com/events/1741809619785216/?active_tab=discussion
https://www.facebook.com/groups/tranquilvibecbdgummiesbenifit
https://www.facebook.com/groups/tranquilvibecbdgummiessafe
https://www.facebook.com/events/1776021076657500/?active_tab=discussion
https://www.facebook.com/groups/surgemaxgummies
https://www.facebook.com/groups/surgemaxgummiesus
https://www.facebook.com/events/1034401045482039/?active_tab=discussion
https://www.facebook.com/groups/vydoxgummiesreviewsus
https://www.facebook.com/groups/vydoxgummiesreviewsusa
https://www.facebook.com/events/1236426161353098/?active_tab=discussion
https://www.facebook.com/groups/duramaxmaleenhancementus
https://www.facebook.com/groups/duramaxmaleenhancementusa
https://www.facebook.com/events/3333989863407227/?active_tab=discussion
https://www.facebook.com/groups/extrememaleenhancementgummiesnew
https://www.facebook.com/groups/extrememaleenhancementgummiesbenifits
https://www.facebook.com/profile.php?id=61576884602947
https://www.facebook.com/groups/superflowcbdgummiesin2025
https://www.facebook.com/groups/superflowcbdgummiesshop
https://www.facebook.com/profile.php?id=61576832073445
https://www.facebook.com/groups/superflowcbdgummiesnew
https://www.facebook.com/groups/superflowcbdgummiesbenifits
https://knowt.com/note/368425ac-a8ad-4977-80c3-b1b4ae140b71/GreenVow-CBD-Gummies—-Really-Do-Work
https://knowt.com/note/a4e3991e-716a-44ef-b6c9-be2e909a5aaa/GreenVow-CBD-Gummies—-for-Arthritis-Pa
https://nas.io/greenvow-cbd-gummies-/challenges/greenvow-cbd-gummies-really-do-work
https://nas.io/greenvow-cbd-gummies-/challenges/greenvow-cbd-gummies-for-arthritis-pain-what-you-should-know
https://www.commudle.com/labs/greenvow-cbd-gummies-really-do-work-7fabba1e-06e6-4a66-ba98-4df394fb2335
https://www.commudle.com/labs/greenvow-cbd-gummies-for-arthritis-pain-what-you-should-know
https://www.facebook.com/GreenVowCBDGummiesbenifits/
https://www.facebook.com/groups/greenvowcbdgummiesnew
https://www.facebook.com/groups/greenvowcbdgummiesbenifits
https://www.facebook.com/events/9724425341016775/?active_tab=discussion
https://docs.google.com/spreadsheets/d/1X98eBqZimvPhkXRstHpFwR-Mf_-FD3tupPB0OOLtZng/edit
https://knowt.com/note/a1401534-1e20-4a41-a345-f8fe0242c8c6/Tiger-Woods-CBD-Gummies—-What-products
https://knowt.com/note/1befe725-2bde-4667-8e63-00a4a641027b/Tiger-Woods-CBD-Gummies—-What-They-Won
https://nas.io/tiger-woods-cbd-gummies-/challenges/tiger-woods-cbd-gummies-what-products-can-you-buy
https://nas.io/tiger-woods-cbd-gummies-/challenges/tiger-woods-cbd-gummies-what-they-wont-tell-you
https://www.commudle.com/labs/tiger-woods-cbd-gummies-what-products-can-you-buy
https://www.commudle.com/labs/tiger-woods-cbd-gummies-what-they-won-t-tell-you
https://docs.google.com/spreadsheets/d/1FqvxSJ7K7GFqtphKU_rkzJxFvWXWLKanBI26HUb2HUQ/edit
https://paiza.io/projects/W7XQ6JcGqRUGsscwIT42Fw
https://paiza.io/projects/RIDbDTvkru9XeXV6MuvINQ
https://paiza.io/projects/hYwo69aOzLYlGLb74aWgkg
https://onlinegdb.com/rpMODE1FC
https://onlinegdb.com/zgLlVeIgC
https://onlinegdb.com/ZfAedgB8X
https://tappedout.net/mtg-decks/nyifoyawa/?cb=1750007410
https://tappedout.net/mtg-decks/nfoyfaawra/?cb=1750007443
https://tappedout.net/mtg-decks/joguougawa/?cb=1750007775
https://app.freecords.com/user_share?user=1749987166410×840207292616060800
https://app.freecords.com/song?id=1749987775144×642933029139874700
https://app.freecords.com/song?id=1749988941901×146430966935178000
https://app.freecords.com/user_share?user=1749988786719×862316918743131600
https://app.freecords.com/song?id=1749989444688×704866446879862900
https://app.freecords.com/user_share?user=1749989336038×227241303254983800
https://gumlet.tv/channel/684e7d5090b0148cd254b79f
https://gumlet.tv/channel/684e827dc4269590ab825bf8
https://gumlet.tv/channel/684e83aac4269590ab8262a1
https://gumlet.tv/channel/684e84b0c4269590ab826911
https://gumlet.tv/channel/684e85c184f5064184be4f89