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://sway.office.com/s/JYriZELOmBRhP0S5/embed
https://sway.office.com/s/7K6ZBXYSik9mDUex/embed
https://sway.office.com/s/n2jhhV9YdnZpWriH/embed
https://sway.office.com/s/ztX18VrEGegpvYGh/embed
https://sway.office.com/s/Hr2UOivw6Bhu2fM5/embed
https://sway.office.com/s/5WlVSSPtwlRBWXyB/embed
https://sway.office.com/s/JC5N0Bkj1oucGwYZ/embed
https://sway.office.com/s/Mh2psGu9tOlHbU9W/embed
https://sway.office.com/s/bmL3kLr7TixLMBBT/embed
https://sway.office.com/s/uDehRWK1vFAbbtW5/embed
https://sway.office.com/s/CkIwnDJLmCjjNd5H/embed
https://sway.office.com/s/9Q97D8TGtYyrA53G/embed
https://sway.office.com/s/LGRzgq1tnGuSqkJE/embed
https://sway.office.com/s/YIWXkKEB20bBla79/embed
https://sway.office.com/s/oN407AK7QHwi1Iyn/embed
https://sway.office.com/s/dbgUu5Gr16yfqC5O/embed
https://sway.office.com/s/VUnNstc9ZsACQ6TD/embed
https://sway.office.com/s/1dbphERrencrL4UA/embed
https://tealfeed.com/violent-night-free-fullmovie-online-123movies-o2vgd
https://tealfeed.com/123-violent-night-2022-fullmovie-online-o6nfk
https://tealfeed.com/violent-night-2022-stream-watch-online-ofynm
https://tealfeed.com/123movies-how-watch-violent-night-online-qjxza
https://tealfeed.com/watch-violent-night-online-free-vlmga
https://tealfeed.com/4kwatch-violent-night-2022-watch-fullmovie-3eie9
https://tealfeed.com/watch-violent-night-2022-fullmovie-free-urcvf
https://tealfeed.com/123-violent-night-2022-fullmovie-online-vxcir
https://tealfeed.com/watch-violent-night-starring-david-harbour-uhs0c
https://datastudio.google.com/s/lxiUa-AzFZ0
https://datastudio.google.com/s/om4iI_DpvVQ
https://datastudio.google.com/s/hkBfVWs33hQ
https://datastudio.google.com/s/n-CSPs648yo
https://datastudio.google.com/s/rzinhObBMys
https://replit.com/@LelandReaux/watch-all-flim?v=1
https://mydramalist.com/list/LAlj0KN1
https://www.kronikatygodnia.pl/artykul/33437,zamosc-poznajecie-tego-mezczyzne-szuka-go-policja.
https://www.ellenshop.com/blogs/news/90047174-ellen-shop-mall-commercial?comment=128818413742#comments
https://wholefort.com/blogs/news/additives-in-your-food?comment=130195423387#comments
https://kellyofthewild.com/blogs/news/sea-garden?comment=127684640854#comments
https://houseofcocong.com/nl/blogs/customer-testimonials/02-goodbye-dark-spots-post-inflammatory-hyperpigmentation-pih?comment=128126156959#comments
https://www.ilovedoodle.com/blogs/news/15043813-temporary-tattoo-for-tattly?comment=133381456187#comments
https://www.passeidireto.com/arquivo/148688621/deadpool-ve-wolverine-2024-full-izle-turkce-dublaj-1080-p
https://www.passeidireto.com/arquivo/148688828/deadpool-ve-wolverine-filmi-full-zle-2024-tek-parca-1080p
https://www.passeidireto.com/arquivo/148689058/deadpool-ve-wolverine-izle-2024-turkce-dublaj-altyazl-1080-p
https://www.passeidireto.com/arquivo/148689372/tuzak-2024-full-izle-turkce-dublaj-1080-p
https://www.passeidireto.com/arquivo/148689573/tuzak-filmi-full-zle-2024-tek-parca-1080-p
https://www.passeidireto.com/arquivo/148690007/alien-romulus-2024-full-izle-turkce-dublaj
https://www.passeidireto.com/arquivo/148690181/alien-romulus-izle-2024-turkce-dublaj-altyazl-1080-p
https://www.passeidireto.com/arquivo/148691421/cilgin-hirsiz-4-2024-full-izle-turkce-dublaj
https://www.passeidireto.com/arquivo/148691754/cilgin-hirsiz-4-filmi-full-izle-2024-tek-parca-1080-p
https://www.passeidireto.com/arquivo/148692132/ters-yuz-2-2024-full-izle-turkce-dublaj
https://www.passeidireto.com/arquivo/148692264/ters-yuz-2-filmi-full-izle-2024-tek-parca-1080-p
https://www.passeidireto.com/arquivo/148692509/geber-2024-full-izle-turkce-dublaj
https://www.passeidireto.com/arquivo/148692601/geber-filmi-full-izle-2024-tek-parca-1080-p
https://www.passeidireto.com/arquivo/148693006/gozlerini-kirp-2024-full-izle-turkce-dublaj
https://www.passeidireto.com/arquivo/148693167/gozlerini-kirp-filmi-full-izle-2024-tek-parca-1080-p
https://www.passeidireto.com/arquivo/148693951/olumsuz-2024-full-izle-turkce-dublaj
https://www.passeidireto.com/arquivo/148694086/olumsuz-filmi-full-izle-2024-tek-parca-1080-p
https://www.passeidireto.com/arquivo/148694294/sevgilim-kac-2024-full-izle-turkce-dublaj
https://www.passeidireto.com/arquivo/148694507/sevgilim-kac-filmi-full-izle-2024-tek-parca-1080-p
https://www.passeidireto.com/arquivo/148694843/bizimle-baladi-bizimle-bitti-2024-full-izle-turkce-dublaj
https://www.passeidireto.com/arquivo/148694925/bizimle-baladi-bizimle-bitti-filmi-full-izle-2024-tek-parca-1080-p
https://www.passeidireto.com/arquivo/148695060/bizimle-basladi-bizimle-bitti-izle-2024-turkce-dublaj-altyazl-1080p
https://www.passeidireto.com/arquivo/148695244/borderlands-2024-full-izle-turkce-dublaj
https://www.passeidireto.com/arquivo/148695359/borderlands-filmi-full-izle-2024-tek-parca-1080-p
https://on.soundcloud.com/WKZ1BZsS5aXLVVsv9
https://on.soundcloud.com/hokYhUH6My6eweoJ9
https://on.soundcloud.com/osxDU53k55yG2ajaA
https://on.soundcloud.com/77vkVDDmwjBKgXkPA
https://on.soundcloud.com/uz5Bacooe2qdLzBJ7
https://on.soundcloud.com/S61D5oQmtB2oJrHeA
https://on.soundcloud.com/DwKPRunv9zJ2c3tS6
https://on.soundcloud.com/SDXMnLcrhfmiZfVZ8
https://on.soundcloud.com/UBX2vEsuco9tb1yC8
https://on.soundcloud.com/yoK5cFQaB36c6ypy5
https://on.soundcloud.com/RQhKSca3rcLdZ8eQA
https://on.soundcloud.com/BfobjU524ojiyXHF8
https://on.soundcloud.com/TJwfb7X9hbt9SxwL9
https://on.soundcloud.com/eveLaHQGmfAVz6qE7
https://on.soundcloud.com/fMWE9z8HFUVLKzx88
https://rextester.com/DNYUO20629
https://rextester.com/VEDV72605
https://rextester.com/YJTIOA68426
https://taplink.cc/emiliapere24enfranais
https://pastelink.net/fvud4b2i
https://www.pastery.net/cvuupn/
https://telegra.ph/Emilia-Perez-Streaming-VF-FR-2024-En-Fran%C3%A7ais-08-28
https://ideone.com/7IS7xN
https://paste.enginehub.org/qD7cynFGG
https://paste.chapril.org/?59185d614b7c8461#2b1jSNLe6LRTxGmM4G4r7tmfZkXb5X9gpUAYDubepTzZ
https://rentry.co/e68gpbgt
https://paste.myconan.net/502452
https://www.linkedin.com/pulse/free-roblox-robux-codes-list-2024-gift-card-code-unused-alienwarea-e1obc
https://www.linkedin.com/pulse/latest-tricks-roblox-promo-codes-list-2024-ultimate-free-prwfc
https://www.linkedin.com/pulse/roblox-free-robux-codes-list-2024-redeem-survey-updated-gbamc
https://www.linkedin.com/pulse/roblox-gift-card-redeem-codes-10000-free-robux-ultimate-guide-h3wec
https://www.linkedin.com/pulse/update-unused-list-roblox-robux-code-august-2024-today-ultimate-u7ybc
https://www.linkedin.com/pulse/new-offer-free-robux-code-list-generator-2024-unlimited-gzg0c
https://www.linkedin.com/pulse/redeem-roblox-promo-codes-list-august-2024-new-offer-get-wcntc
https://www.linkedin.com/pulse/free-claim-robux-code-list-roblox-redeem-code-ultimate-ecvsc
https://www.linkedin.com/pulse/free-10000-roblox-robux-codes-list-august-2024-collect-p0rqc
https://www.linkedin.com/pulse/roblox-free-robux-codes-august-2024-working-unused-code-list-gk3pc
https://www.linkedin.com/pulse/free-10000-roblox-robux-promo-code-list-august-2024-get-unused-m9btc
https://www.linkedin.com/pulse/daily-collected-10000-robux-free-roblox-promo-codes-latest-qktuc
https://www.linkedin.com/pulse/free-100-psn-codes-playstation-gift-cards-redeem-complete-8rtxc
https://www.linkedin.com/pulse/todays-new-free-gift-card-psn-code-list-mail-delevery-qzobc
https://www.linkedin.com/pulse/latest-method-psn-gift-cards-free-code-afv5c
https://www.linkedin.com/pulse/100-freepsn-gift-cards-code-august-2024-20hlc
https://www.linkedin.com/pulse/get-new-100-free-psn-gift-cards-code-generator-august-2024-c7zhc
https://www.linkedin.com/pulse/unlock-today-free-playstation-gift-cards-codes-generator-28mcc
https://www.linkedin.com/pulse/collect-free-psn-gift-card-code-list-100-claim-first-get-delevary-ryjjc
https://www.linkedin.com/pulse/100-latestfree-psn-gift-card-redeem-codes-list-todays-new-get-eqpgc
https://www.linkedin.com/pulse/psn-gift-cards-free-codes-full-lists-legit-ways-get-playstation-71guc
https://www.linkedin.com/pulse/psn-gift-cards-redeem-codes-august-2024-how-claim-50-code-today-fgpgc
https://www.linkedin.com/pulse/psn-100-gift-cards-redeem-codes-august-2024-how-claim-code-today-6gjnc
https://www.linkedin.com/pulse/psn-gift-cards-redeem-codes-august-2024-how-claim-code-today-d8tfc
https://www.bankier.pl/forum/wiadomosc-zapisana?post_id=67901091&obs=&emal=&st=1&thread_id=
https://www.pastery.net/akwjba/
https://paste.enginehub.org/LVxcVjpui
https://paste.laravel.io/3aa1f76c-2e71-4ee9-9308-f824c7530621
https://paste.feed-the-beast.com/view/bf83bfa8
https://glot.io/new/assembly
https://pastebin.com/a6igxmSn
https://paste.firnsy.com/paste/WYUzhNYzgB8
https://rextester.com/
https://paste.rs/fRQCR.txt
https://tiny-paste.com/138284/
https://ideone.com/MBRqkM
https://sebsauvage.net/paste/?ecde7d14bb423fa3#NdE95z9KvBBz5mceAbqqwtQIaqSVdUTmqZTkjP8KqS0=
https://paiza.io/projects/m6upeOhpfZHLg1KdR9XRgA?language=php
http://pastie.org/p/7LZQpp9WnQxKH73DAMGobO
https://telegra.ph/fgfg-08-28
https://pastelink.net/rud53orw
https://paste2.org/gdNghk50
https://rentry.co/rau8ymcq
https://pastebin.pl/view/f8169e1e
https://paste.vpsfree.cz/fjN7R2KP
https://notes.io/wmyGP
https://p.ip.fi/yqlZ
https://homment.com/vDavM1OOCwuSCgYuFSdR
https://snippet.host/ykqwzc
https://paste.mozilla.org/JzQUjTd2
https://paste.intergen.online/view/0da9f615
https://pokepast.es/6e8070d67f5b434e
https://www.jobin.co.za/posted-cv/342926.html
https://claraaamarry.copiny.com/question/details/id/875384
https://paste.myst.rs/a4h0yw4x
https://ctxt.io/2/AADYyTl9EQ
https://bitbin.it/FlIxvCD8/
https://paste.ee/p/LbWob
https://paiza.io/projects/I_uOics0R2O_Qde73gczBQ?language=php
https://herbalmeds-forum.biolife.com.my/d/127555-fhgbfdgsg
http://nopaste.ceske-hry.cz/subdom/nopaste411242
https://paste.imirhil.fr/?024b92a24cfe51a2#vibqi3m6MlZlDB3kqN9rEXqj/j+YEEEFdjXlu4/6Dk8=
https://paste.chapril.org/?5e2b10582fd63ceb#3Udiz8TX3F7NnXxhwXkcK3fFxbgMJg7TGLC5S43AX2Aa
https://pastebin.freeswitch.org/view/83fa5bca
https://quicknote.io/441e4070-655a-11ef-9971-51ea6a026fd9
https://herbalmeds-forum.biolife.com.my/d/127556-xhyfdhg
https://forum.instube.com/d/127960-dfgfdg
https://www.linkedin.com/pulse/free-roblox-robux-codes-list-2024-gift-card-code-unused-alienwarea-e1obc
https://www.linkedin.com/pulse/latest-tricks-roblox-promo-codes-list-2024-ultimate-free-prwfc
https://www.linkedin.com/pulse/roblox-free-robux-codes-list-2024-redeem-survey-updated-gbamc
https://www.linkedin.com/pulse/roblox-gift-card-redeem-codes-10000-free-robux-ultimate-guide-h3wec
https://www.linkedin.com/pulse/update-unused-list-roblox-robux-code-august-2024-today-ultimate-u7ybc
https://www.linkedin.com/pulse/new-offer-free-robux-code-list-generator-2024-unlimited-gzg0c
https://www.linkedin.com/pulse/redeem-roblox-promo-codes-list-august-2024-new-offer-get-wcntc
https://www.linkedin.com/pulse/free-claim-robux-code-list-roblox-redeem-code-ultimate-ecvsc
https://www.linkedin.com/pulse/free-10000-roblox-robux-codes-list-august-2024-collect-p0rqc
https://www.linkedin.com/pulse/roblox-free-robux-codes-august-2024-working-unused-code-list-gk3pc
https://www.linkedin.com/pulse/free-10000-roblox-robux-promo-code-list-august-2024-get-unused-m9btc
https://www.linkedin.com/pulse/daily-collected-10000-robux-free-roblox-promo-codes-latest-qktuc
https://www.linkedin.com/pulse/free-100-psn-codes-playstation-gift-cards-redeem-complete-8rtxc
https://www.linkedin.com/pulse/todays-new-free-gift-card-psn-code-list-mail-delevery-qzobc
https://www.linkedin.com/pulse/latest-method-psn-gift-cards-free-code-afv5c
https://www.linkedin.com/pulse/100-freepsn-gift-cards-code-august-2024-20hlc
https://www.linkedin.com/pulse/get-new-100-free-psn-gift-cards-code-generator-august-2024-c7zhc
https://www.linkedin.com/pulse/unlock-today-free-playstation-gift-cards-codes-generator-28mcc
https://www.linkedin.com/pulse/collect-free-psn-gift-card-code-list-100-claim-first-get-delevary-ryjjc
https://www.linkedin.com/pulse/100-latestfree-psn-gift-card-redeem-codes-list-todays-new-get-eqpgc
https://www.linkedin.com/pulse/psn-gift-cards-free-codes-full-lists-legit-ways-get-playstation-71guc
https://www.linkedin.com/pulse/psn-gift-cards-redeem-codes-august-2024-how-claim-50-code-today-fgpgc
https://www.linkedin.com/pulse/psn-100-gift-cards-redeem-codes-august-2024-how-claim-code-today-6gjnc
https://www.linkedin.com/pulse/psn-gift-cards-redeem-codes-august-2024-how-claim-code-today-d8tfc
https://www.bankier.pl/forum/wiadomosc-zapisana?post_id=67901091&obs=&emal=&st=1&thread_id=
https://www.pastery.net/akwjba/
https://paste.enginehub.org/LVxcVjpui
https://paste.laravel.io/3aa1f76c-2e71-4ee9-9308-f824c7530621
https://paste.feed-the-beast.com/view/bf83bfa8
https://glot.io/new/assembly
https://pastebin.com/a6igxmSn
https://paste.firnsy.com/paste/WYUzhNYzgB8
https://rextester.com/
https://paste.rs/fRQCR.txt
https://tiny-paste.com/138284/
https://ideone.com/MBRqkM
https://sebsauvage.net/paste/?ecde7d14bb423fa3#NdE95z9KvBBz5mceAbqqwtQIaqSVdUTmqZTkjP8KqS0=
https://paiza.io/projects/m6upeOhpfZHLg1KdR9XRgA?language=php
http://pastie.org/p/7LZQpp9WnQxKH73DAMGobO
https://telegra.ph/fgfg-08-28
https://pastelink.net/rud53orw
https://paste2.org/gdNghk50
https://rentry.co/rau8ymcq
https://pastebin.pl/view/f8169e1e
https://paste.vpsfree.cz/fjN7R2KP
https://notes.io/wmyGP
https://p.ip.fi/yqlZ
https://homment.com/vDavM1OOCwuSCgYuFSdR
https://snippet.host/ykqwzc
https://paste.mozilla.org/JzQUjTd2
https://paste.intergen.online/view/0da9f615
https://pokepast.es/6e8070d67f5b434e
https://www.jobin.co.za/posted-cv/342926.html
https://claraaamarry.copiny.com/question/details/id/875384
https://paste.myst.rs/a4h0yw4x
https://ctxt.io/2/AADYyTl9EQ
https://bitbin.it/FlIxvCD8/
https://paste.ee/p/LbWob
https://paiza.io/projects/I_uOics0R2O_Qde73gczBQ?language=php
https://herbalmeds-forum.biolife.com.my/d/127555-fhgbfdgsg
http://nopaste.ceske-hry.cz/subdom/nopaste411242
https://paste.imirhil.fr/?024b92a24cfe51a2#vibqi3m6MlZlDB3kqN9rEXqj/j+YEEEFdjXlu4/6Dk8=
https://paste.chapril.org/?5e2b10582fd63ceb#3Udiz8TX3F7NnXxhwXkcK3fFxbgMJg7TGLC5S43AX2Aa
https://pastebin.freeswitch.org/view/83fa5bca
https://quicknote.io/441e4070-655a-11ef-9971-51ea6a026fd9
https://herbalmeds-forum.biolife.com.my/d/127556-xhyfdhg
https://forum.instube.com/d/127960-dfgfdg
https://open.spotify.com/episode/7rk0Zdt3oDoBLc0sMHObNe
https://open.spotify.com/episode/5dKur8jg9nBreoijJCF1Ja
https://open.spotify.com/episode/5xjJAaWEORz2ku7Dywfs0i
https://open.spotify.com/episode/17xuPbC9SPMpHf28cRfM30