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://opensea.io/collection/ufc-284-live-coverage
https://opensea.io/collection/ufc-284-live-2023
https://opensea.io/collection/2023-ufc-284-live
https://opensea.io/collection/ufc-284-live-streaming-coverage-2023
https://opensea.io/collection/phoenix-open-golf-2023-live
https://opensea.io/collection/phoenix-open-golf-2023-live-coverage
https://opensea.io/collection/puppy-bowl-live-streaming-2023
https://opensea.io/collection/puppy-bowl-live-coverage-2023
https://opensea.io/collection/super-bowl-live-2023
https://opensea.io/collection/super-bowl-live-coverage-2023
https://opensea.io/collection/live-2023-kansas-city-chiefs-vs-philadelphia
https://opensea.io/collection/kansas-city-chiefs-vs-philadelphia-live
https://opensea.io/collection/england-vs-italy-six-nation-2023-live
https://opensea.io/collection/england-vs-italy-six-nation-2023-live-coverage
https://opensea.io/collection/ireland-vs-france-six-nations-live
https://opensea.io/collection/six-nations-ireland-vs-france-live-2023
https://opensea.io/collection/scotland-vs-wales-six-nations-live-2023
https://opensea.io/collection/activity/ufc-284-live-coverage
https://opensea.io/collection/activity/ufc-284-live-2023
https://opensea.io/collection/activity/2023-ufc-284-live
https://opensea.io/collection/activity/ufc-284-live-streaming-coverage-2023
https://opensea.io/collection/activity/phoenix-open-golf-2023-live
https://opensea.io/collection/activity/phoenix-open-golf-2023-live-coverage
https://opensea.io/collection/activity/puppy-bowl-live-streaming-2023
https://opensea.io/collection/activity/puppy-bowl-live-coverage-2023
https://opensea.io/collection/activity/super-bowl-live-2023
https://opensea.io/collection/activity/super-bowl-live-coverage-2023
https://opensea.io/collection/activity/live-2023-kansas-city-chiefs-vs-philadelphia
https://opensea.io/collection/activity/kansas-city-chiefs-vs-philadelphia-live
https://opensea.io/collection/activity/england-vs-italy-six-nation-2023-live
https://opensea.io/collection/activity/england-vs-italy-six-nation-2023-live-coverage
https://opensea.io/collection/activity/ireland-vs-france-six-nations-live
https://opensea.io/collection/activity/six-nations-ireland-vs-france-live-2023
https://opensea.io/collection/activity/scotland-vs-wales-six-nations-live-2023
https://opensea.io/collection/analytics/ufc-284-live-coverage
https://opensea.io/collection/analytics/ufc-284-live-2023
https://opensea.io/collection/analytics/2023-ufc-284-live
https://opensea.io/collection/analytics/ufc-284-live-streaming-coverage-2023
https://opensea.io/collection/analytics/phoenix-open-golf-2023-live
https://opensea.io/collection/analytics/phoenix-open-golf-2023-live-coverage
https://opensea.io/collection/analytics/puppy-bowl-live-streaming-2023
https://opensea.io/collection/analytics/puppy-bowl-live-coverage-2023
https://opensea.io/collection/analytics/super-bowl-live-2023
https://opensea.io/collection/analytics/super-bowl-live-coverage-2023
https://opensea.io/collection/analytics/live-2023-kansas-city-chiefs-vs-philadelphia
https://opensea.io/collection/analytics/kansas-city-chiefs-vs-philadelphia-live
https://opensea.io/collection/analytics/england-vs-italy-six-nation-2023-live
https://opensea.io/collection/analytics/england-vs-italy-six-nation-2023-live-coverage
https://opensea.io/collection/analytics/ireland-vs-france-six-nations-live
https://opensea.io/collection/analytics/six-nations-ireland-vs-france-live-2023
https://opensea.io/collection/analytics/scotland-vs-wales-six-nations-live-2023
https://opensea.io/de-DE/collection/analytics/ufc-284-live-coverage
https://opensea.io/de-DE/collection/analytics/ufc-284-live-2023
https://opensea.io/de-DE/collection/analytics/2023-ufc-284-live
https://opensea.io/de-DE/collection/analytics/ufc-284-live-streaming-coverage-2023
https://opensea.io/de-DE/collection/analytics/phoenix-open-golf-2023-live
https://opensea.io/de-DE/collection/analytics/phoenix-open-golf-2023-live-coverage
https://opensea.io/de-DE/collection/analytics/puppy-bowl-live-streaming-2023
https://opensea.io/de-DE/collection/analytics/puppy-bowl-live-coverage-2023
https://opensea.io/de-DE/collection/analytics/super-bowl-live-2023
https://opensea.io/de-DE/collection/analytics/super-bowl-live-coverage-2023
https://opensea.io/de-DE/collection/analytics/live-2023-kansas-city-chiefs-vs-philadelphia
https://opensea.io/de-DE/collection/analytics/kansas-city-chiefs-vs-philadelphia-live
https://opensea.io/de-DE/collection/analytics/england-vs-italy-six-nation-2023-live
https://opensea.io/de-DE/collection/analytics/england-vs-italy-six-nation-2023-live-coverage
https://opensea.io/de-DE/collection/analytics/ireland-vs-france-six-nations-live
https://opensea.io/de-DE/collection/analytics/six-nations-ireland-vs-france-live-2023
https://opensea.io/de-DE/collection/analytics/scotland-vs-wales-six-nations-live-2023
https://www.artstation.com/bad-newz-hindi-movie-qhd-720p/profile
https://www.facebook.com/verdelreves2peliculacompletaespanol
https://www.facebook.com/pelisplusverintensamente2peliculacompletaespanol
https://www.facebook.com/verdeadpoolylobeznopeliculacompletaespanol
https://www.facebook.com/deadpoolylobeznoonlineverpeliculaenespanol
https://www.facebook.com/pelisplusvergru4mivillanofavoritopeliculaespanol
https://www.facebook.com/horizonanamericansagacapitulo1verpeliculaenespanol
https://www.facebook.com/bluelocklapeliculaepisodionagiverpeliculaenespanol
https://www.facebook.com/flymetothemoononlineverpeliculaenespanol
https://www.facebook.com/twistersonlineverpeliculaenespanol
https://www.facebook.com/badboysrideordieonlineverpeliculaenespanol
https://www.facebook.com/haikyulabatalladelbasureroonlineverpeliculaespanol
https://www.facebook.com/bikeriderslaleydelasfaltoonlineverpeliculaespanol
https://www.facebook.com/kindsofkindnessonlineverpeliculaenespanol
https://www.facebook.com/elcondedemontecristoonlineverpeliculaenespanol
https://www.facebook.com/unlugartranquilodiaunoonlineverpeliculaenespanol
https://www.facebook.com/losvigilantesonlineverpeliculaenespanol
https://www.facebook.com/sangreenloslabiosonlineverpeliculaenespanol
https://www.facebook.com/elreinodelplanetadelossimiosverpeliculaenespanol
https://www.facebook.com/elespecialistaonlineverpeliculaenespanol
https://www.artstation.com/artwork/Ny9DrJ
https://www.artstation.com/artwork/XgqkP3
https://www.artstation.com/artwork/Ny9DaP
https://www.artstation.com/artwork/xDWkqm
https://www.artstation.com/artwork/lD3kza
https://www.artstation.com/artwork/LRDNm0
https://www.artstation.com/artwork/yD9ro8
https://www.artstation.com/artwork/rJbk05
https://www.artstation.com/artwork/Ryk95v
https://www.artstation.com/artwork/g0ZaGx
https://www.artstation.com/artwork/ZaLkOZ
https://www.artstation.com/artwork/aoKkOq
https://www.artstation.com/artwork/8bQ35Q
https://www.artstation.com/artwork/vDNk0x
https://www.artstation.com/artwork/041Q6V
https://www.artstation.com/artwork/1xd9ZX
https://www.artstation.com/artwork/VJrzbP
https://www.artstation.com/artwork/29Pv1e
https://www.artstation.com/artwork/aoKkd2
https://community.oppo.com/thread/1644065378843754502
https://community.oppo.com/thread/1644065962321772547
https://community.oppo.com/thread/1644066487163420678
https://community.oppo.com/thread/1644067022834761730
https://community.oppo.com/thread/1644067622939000836
https://community.oppo.com/thread/1644068772119576582
https://community.oppo.com/thread/1644069432990892040
https://community.oppo.com/thread/1644069964618924038
https://community.oppo.com/thread/1644070769833017352
https://community.oppo.com/thread/1644071356901359619
https://community.oppo.com/thread/1644072460011700230
https://community.oppo.com/thread/1644073463096279046
https://community.oppo.com/thread/1644074154846060547
https://community.oppo.com/thread/1644075436868632576
https://community.oppo.com/thread/1644076104626995205
https://community.oppo.com/thread/1644731987723812873
https://community.oppo.com/thread/1644732567544397830
https://community.oppo.com/thread/1644733266533548032
https://community.oppo.com/thread/1644733819049213961
https://community.oppo.com/thread/1644734486547529733
https://community.oppo.com/thread/1644735554887090185
https://community.oppo.com/thread/1644736189107798016
https://community.oppo.com/thread/1644736717464272900
https://community.oppo.com/thread/1644737380139139080
https://community.oppo.com/thread/1644738264130650113
https://community.oppo.com/thread/1644739032309039106
https://community.oppo.com/thread/1644739731239469064
https://community.oppo.com/thread/1644745805380190214
https://community.oppo.com/thread/1644746567384563721
https://community.oppo.com/thread/1644748114000609288
https://community.oppo.com/thread/1644749217790427143
https://community.oppo.com/thread/1644750144186351624
https://community.oppo.com/thread/1644751094271705091
https://community.oppo.com/thread/1644751871409127431
https://community.oppo.com/thread/1644752606972608515
https://community.oppo.com/thread/1644753491526156290
https://community.oppo.com/thread/1644754066212913154
https://community.oppo.com/thread/1644755472596598784
https://community.oppo.com/thread/1644756682745577476
https://community.oppo.com/thread/1644757605660229634
https://hybrid-analysis.com/sample/ddd051b85321b43f9231091d10685e73ddcabc6e2d05ff065eed3d33d8fdc3a0
https://deadpoolylobeznoverpeliculaenespanol.blog.hu/
https://maxfilmsvip.theblog.me/posts/54671994
https://plaza.rakuten.co.jp/makbongki/diary/202407210000/
https://lilac-seal-kjjtgp.mystrikingly.com/blog/cuevana3-ver-deadpool-y-lobezno-2024-pelicula-completa-en-espanol
https://movies-web4k.alpac.site/cuevana3-ver-deadpool-y-lobezno-2024-pel-cula-completa-en-espa-ol
https://blog.libero.it/wp/maxprimestream/2024/07/20/cuevana3-ver-deadpool-y-lobezno-2024-pelicula-completa-en-espanol/
https://pelisflix.e-monsite.com/pages/-cuevana3-ver-deadpool-y-lobezno-2024-pelicula-completa-en-espanol.html
https://lifeisfeudal.com/Discussions/question/cuevana3-ver-deadpool-y-lobezno-2024-pelicula-completa-en-espanol
https://www.forexagone.com/forum/questions-debutants/cuevana3-ver-deadpool-y-lobezno-2024-pelicula-completa-en-espaol-129030#226965
https://medium.com/cibiremarukocan/cuevana3-ver-deadpool-y-lobezno-2024-pel%C3%ADcula-completa-en-espa%C3%B1ol-1dc4a8652b29 https://network.propertyweek.com/articles/cuevana3-ver-deadpool-y-lobezno-2024-pelicula-completa-en-espanol https://community.goldencorral.com/articles/cuevana3-ver-deadpool-y-lobezno-2024-pelicula-completa-en-espanol https://cofradesdegranada.ideal.es/articles/cuevana3-ver-deadpool-y-lobezno-2024-pelicula-completa-en-espanol https://community.thoracic.org/articles/cuevana3-ver-deadpool-y-lobezno-2024-pelicula-completa-en-espanol https://profile.hatena.ne.jp/ozdokojek/profile https://muckrack.com/ozdo-kojek/bio https://www.bitsdujour.com/profiles/VkyL0l https://open.firstory.me/user/clyui76k50blg01yd113c9vrp/ https://www.fmscout.com/users/Deadpool%20y%20Lobezno.html http://aldenfamilydentistry.com/UserProfile/tabid/57/userId/848040/Default.aspx https://hackmd.io/tawuranae/r1FHRtFOA
https://wokwi.com/projects/403958051726025729
https://celtindependent.com/advert/cuevana3-ver-deadpool-y-lobezno-2024-pelicula-completa/
https://z93country.com/advert/cuevana3-ver-deadpool-y-lobezno-2024-pelicula-completa/
https://haitiliberte.com/advert/cuevana3-ver-deadpool-y-lobezno-2024-pelicula-completa/
https://writeupcafe.com/cuevana3-ver-deadpool-y-lobezno-2024-pelicula-completa/
https://maxprofilms.hashnode.dev/kufkfkjyd5u56u65
https://matters.town/a/j5gn3hibrjxz
https://homment.com/h7JKo2ta3e3XvKClHCWR
https://pastelink.net/1ozzntcj
https://yamcode.com/jytjjdju65
https://rextester.com/MSEP42239
https://paiza.io/projects/M05JA4QE9iB-RQa1fgJ-vg?language=php
https://output.jsbin.com/yeximagafe
https://paste.kodi.tv/isuxapidip
https://jsfiddle.net/Lp5t6ar9/
https://jsitor.com/AOCIVYQ-Eq
https://glot.io/snippets/gy80emu9d3
https://p.ip.fi/hFLe
https://ideone.com/1b4wuP
https://rentry.co/98nhssix
https://ctxt.io/2/AACYSek9FQ
https://snippet.host/umhvzm
https://bitbin.it/ik2qqZP7/
https://onlinegdb.com/YG1wG4rj4
https://rift.curseforge.com/paste/db9a8008
https://www.wowace.com/paste/d1fd3155
https://dev.bukkit.org/paste/4919b79f
https://dotnetfiddle.net/HZ748p
https://onecompiler.com/html/42kr7xhem
https://pastebin.com/RrMnKGh1
https://tech.io/snippet/s19w7hW
https://justpaste.it/f0rtb
http://nopaste.ceske-hry.cz/408833
https://paste.laravel.io/5e95e057-c522-4e95-98c1-eb22a401658a
https://notes.io/wvsPJ
https://paste.intergen.online/view/8dd4cfa2
https://paste.myst.rs/yivegxkt
http://ben-kiki.org/ypaste/data/109488/index.html
https://binshare.net/tGcxSLCWrl0KbYRF5wkL
https://paste.imirhil.fr/?3edcbf8551ce5ea9#dypObJOj+8inDxXe2Xd0yd4j4wGtctJ0WYsVUNgbGWs=
https://sebsauvage.net/paste/?70bbd2a0364c8e0c#ZXyXtfzniQhuwElBTxEBfz31uxtOfDhl8JbtNYZghEI=
https://diendannhansu.com/threads/jufkytjdrtrhtrhtrst.480396/
https://forum.instube.com/d/108612-ver-deadpool-y-lobezno-2024-pel-cula-completa
https://click4r.com/posts/g/17445452/ver-deadpool-y-lobezno-2024-pel-cula-completa
https://wandering.flarum.cloud/d/82441-ver-deadpool-y-lobezno-2024-pelicula-completa
https://forum.freeflarum.com/d/91229-ver-deadpool-y-lobezno-2024-pelicula-completa
https://herbalmeds-forum.biolife.com.my/d/103075-ver-deadpool-y-lobezno-2024-pelicula-completa
https://www.tadalive.com/forum/thread/45184/ver-deadpool-y-lobezno-2024-pel%C3%ADcula-completa/
http://www.wmhelp.cz/html/modules.php?name=Forums&file=viewtopic&p=84421#84421
https://forum.theknightonline.com/threads/ver-deadpool-y-lobezno-2024-pelicula-completa.473534/
https://www.hebergementweb.org/threads/ver-deadpool-y-lobezno-2024-pelicula-completa.1522428/
https://www.yeuthucung.com/threads/ver-deadpool-y-lobezno-2024-pel%C3%8Dcula-completa.471474/
https://highdesertdeals.com/threads/ver-deadpool-y-lobezno-2024-pel%C3%8Dcula-completa.11541/
https://jpn.itlibra.com/board?board_id=5090
https://forum.leaglesamiksha.com/thread/ver-deadpool-y-lobezno-2024-pelicula-completa/
http://www.limesucks.com/thread/ver-deadpool-y-lobezno-2024-pelicula-completa/
https://ourclass.mn.co/posts/62645498
https://network-4526.mn.co/posts/62645507
https://soniamittal110015.mn.co/posts/62645509
https://lessons.drawspace.com/post/721464
https://telegra.ph/mufkfkjdyjyjty-07-20
https://writeablog.net/wzxs6qlpji
https://forum.potok.digital/topic/3828/cuevana3-ver-deadpool-y-lobezno-2024-pel%C3%ADcula-completa-en-espa%C3%B1ol
https://www.intelivisto.com/forum/posts/list/0/298836.page#450230
http://training.monro.com/forum/posts/m141737—CUEVANA3—VER-Deadpool-y-Lobezno—2024—PELICULA-COMPLETA-EN-ESPANOL#post141737
https://start.me/p/BPEjEj/ver-deadpool-y-lobezno-2024-pelcula-completa-en
https://sfero.me/article/ver-deadpool-y-lobezno-2024-pelicula
https://www.jobin.co.za/cv/hamnbani-costes-340184.html
https://web.extension.illinois.edu/askextension/thisQuestion.cfm?QuestionID=30370&catID=160&AskSiteID=75
https://hybrid-analysis.com/sample/936045b8c763bb4a9b83de755d7806aac67a639b7b948ba01cf4e7dbc919e704
https://data.vermont.gov/Government/Watch-House-of-the-Dragon-Season-2-Episode-6-FREE-/tjdx-jspp/about_data
https://data.vermont.gov/Government/WATCH-Snowpiercer-Seaso-4-Episode-1-FREE-FuLLMovie/schj-vi77/about_data
https://data.vermont.gov/Government/WATCH-The-Jetty-Season-1-Episode-3-FREE-FULL-MOVIE/ukdw-jxd3/about_data
https://consumer.huawei.com/au/community/details/FULL-WATCH-House-of-the-Dragon-Season-2-Episode-6-FEEE-Online-ENGLISH/topicId_43966/
https://consumer.huawei.com/au/community/details/FULL-WATCH-Snowpiercer-Season-4-Episode-1-FREE-Online-ENGLISH/topicId_43996/
https://consumer.huawei.com/au/community/details/FULL-WATCH-The-Jetty-Season-1-Episode-3-FEEE-Online-ENGLISH/topicId_44070/
https://consumer.huawei.com/au/community/details/FULL-WATCH-Emperor-of-Ocean-Park-Season-1-Episode-2-FEEE-Online-ENGLISH/topicId_44115/
https://www.artstation.com/red-white-royal-blue-movie-4k-qhd/profile
https://www.artstation.com/spyxfamily-code-white-movie-qhd-720p/profile