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.  

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  • https://wow.curseforge.com/paste/d6973c96
    https://wow.curseforge.com/paste/baecc8d0
    https://pastelink.net/ak8a1unm
    https://pastelink.net/zzvim5ay
    https://jsfiddle.net/8djxut9n/
    https://jsfiddle.net/1jrf64L7/
    https://snippet.host/spfewd
    https://snippet.host/sggtvk
    https://paste4btc.com/JsCkeZst
    https://paste4btc.com/lf3gMyhc
    https://paste.enginehub.org/-wOF4KVnK
    https://paste.enginehub.org/kImPdROnt
    https://rentry.co/vig6vvx6
    https://rentry.co/6n7rvhsq
    https://paiza.io/projects/l5egNZY8suOdNL1GY-pbsQ?language=php
    https://paiza.io/projects/JvkVPU15b0JIbnfeTE2eoA?language=php
    https://wokwi.com/projects/415899159018112001
    https://wokwi.com/projects/415900879121464321
    https://www.etextpad.com/public/sbspgzvtux
    https://www.etextpad.com/public/f9tousq59t
    https://pastebin.com/qjD2Z2j3
    https://pastebin.com/v3ee60D3
    https://justpaste.it/g3juh
    https://justpaste.it/fmjel
    https://ideone.com/daG2Ej
    https://ideone.com/aWe9GC
    https://tempel.in/view/Xtx
    https://tempel.in/view/IM0f
    https://paste.feed-the-beast.com/view/7b3ada91
    https://paste.feed-the-beast.com/view/a09e7c2e
    https://www.pastery.net/bkabbv/
    https://www.pastery.net/smdcrc/
    https://telegra.ph/PAGE-ONE-NOW-11-29
    https://telegra.ph/JUST-PAGE-ONE-11-29
    https://onlinegdb.com/WseMmlDw8
    https://onlinegdb.com/Q0KvRQrdU
    https://yamcode.com/page-one-now
    https://yamcode.com/just-page-one

    segfsegfs

  • https://www.scarsofhonor.com/community/post/402598/the-syndicater-dark-verse-6-by-runyx?page=1#post402598
    https://wow.curseforge.com/paste/70caeca1
    https://wow.curseforge.com/paste/145c7da4
    https://wow.curseforge.com/paste/e39891e9
    https://pastelink.net/s8czdy1b
    https://pastelink.net/k9uozt76
    https://pastelink.net/7yfrmhhd
    https://jsfiddle.net/gxkry7n4/
    https://jsfiddle.net/rad2wcb8/
    https://jsfiddle.net/pnmh6uj4/
    https://snippet.host/yaczcu
    https://snippet.host/hbywry
    https://snippet.host/hasaod
    https://paste4btc.com/xcaSFtWY
    https://paste4btc.com/xPoXr3OX
    https://paste4btc.com/ecZ0EFYa
    https://paste.enginehub.org/14vDf00zN
    https://paste.enginehub.org/07ktRMgtu
    https://paste.enginehub.org/sfOs8CKcQ
    https://rentry.co/frev53c3
    https://rentry.co/evutz689
    https://rentry.co/ududamos
    https://paiza.io/projects/07tfFm0ZzUHsgM0g6m_zqg?language=php
    https://paiza.io/projects/duvbLFff2wQIkx2PE35dwA?language=php
    https://paiza.io/projects/3sDbZIwBlypUsK9wvkigdw?language=php
    https://wokwi.com/projects/415893147541249025
    https://wokwi.com/projects/415889767032182785
    https://wokwi.com/projects/415889815126182913
    https://www.etextpad.com/public/nz06roafl0
    https://www.etextpad.com/public/bapokbfxeb
    https://www.etextpad.com/public/qs5zcggecc
    https://pastebin.com/EPYETLXf
    https://pastebin.com/SJhgLsBR
    https://pastebin.com/XMmsaEvZ
    https://justpaste.it/6tl3l
    https://justpaste.it/g975x
    https://justpaste.it/hvkrw
    https://ideone.com/nY8JbP
    https://ideone.com/Xi7FJN
    https://ideone.com/wxiTCE
    https://tempel.in/view/imQy
    https://tempel.in/view/elX3
    https://tempel.in/view/udyOjOB
    https://paste.feed-the-beast.com/view/9279b4c9
    https://paste.feed-the-beast.com/view/d57400f0
    https://paste.feed-the-beast.com/view/85d757c1
    https://www.pastery.net/qbemhw/
    https://www.pastery.net/hwkpbq/
    https://www.pastery.net/pvfswa/
    https://telegra.ph/this-is-pucuks-11-29
    https://telegra.ph/only-page-one-11-29
    https://telegra.ph/httpsscryfallcomHERNISEdecks-11-29
    https://onlinegdb.com/gm9pcxlXj
    https://onlinegdb.com/H2BVCfL0U
    https://onlinegdb.com/MAB5DxlJr
    https://sharetext.me/jyqjtwgsez
    https://sharetext.me/wnurwjtvfm
    https://sharetext.me/h85tau56eb

    sfsdtyftu

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