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://cascw.umn.edu/wp-content/uploads/formidable/40/ant-man3-film-str-on01.pdf
https://cascw.umn.edu/wp-content/uploads/formidable/40/ant-man3-film-str-on02.pdf
https://cascw.umn.edu/wp-content/uploads/formidable/40/ant-man3-film-str-on03.pdf
https://cascw.umn.edu/wp-content/uploads/formidable/40/ant-man3-film-str-on04.pdf
https://pastebin.com/GnJ9HAvr
https://pastebin.com/HyFbYztW
https://paiza.io/projects/IAUZyQCxh6M0zkA_WZoaqw?language=php
https://ideone.com/e4PKwk
https://pastebin.com/Ktxjdu6i
https://pasteio.com/xg0sazembSo9
https://notes.io/q4VWP
https://controlc.com/ca7c3459
https://pastebin.com/4JNH4qgb
https://justpaste.it/7glks
https://paste2.org/P8gsCWaK
https://pastebin.com/c1tPr83z
https://paste.rs/UVB
http://paste.jp/b7196fe8/
https://backlinktool.io/p/aEv69Ih4Ir22FAnhX1oz.html
https://theprose.com/post/620459/saerfvtbfygnhj
Iron Booster Gummies :- Men’s Sexual Health Supplements
Iron Deficiency: A Global Health Concern
Iron deficiency anemia can result from inadequate dietary intake, increased needs (e.g., pregnancy), or blood loss. Vegetarians, menstruating individuals, and growing children are particularly vulnerable. While iron-rich foods like red meat, spinach, and lentils help, dietary gaps persist, making supplements a necessity for many.
Click Here For More Information :-
https://www.facebook.com/IronBoosterGummies
https://www.facebook.com/groups/ironboostergummies
https://www.facebook.com/groups/ironboostergummies2025
https://www.facebook.com/TritonMAXGummies
https://www.facebook.com/groups/tritonmaxgummies
https://www.facebook.com/groups/tritonmaxxgumies
https://colab.research.google.com/drive/1Ka-ou8F0LtW2p7zPSndqvXL0btZk5lqj
https://colab.research.google.com/drive/1uvn54omj2oki3WRWVfiRfTClZgitRcJC
https://colab.research.google.com/drive/1D8GxKKM4UFEhYa0fPa5qWcBqE-Uf-h3r
https://groups.google.com/u/1/g/iron-booster-gummies
https://groups.google.com/u/1/g/iron-booster-gummies/c/fd3Kf7bhHDs
https://groups.google.com/u/1/g/iron-booster-gummies/c/3R6CwyVnV1s
https://sites.google.com/view/iron-booster-gummies
https://sites.google.com/view/ironboostergummies
https://nas.io/iron-booster-gummies/challenges/iron-booster-gummies-energy-and-endurance
https://nas.io/iron-booster-gummies-/challenges/iron-booster-gummies-are-sexual-enhancement
https://docs.google.com/spreadsheets/d/1RXpiBm4fP8GGFDP7ss2sEpOigUF6asTCFTTHXHJT828/edit
https://colab.research.google.com/drive/1QRFUBl0Z-lUAhX9GmnfYbQrcJQ92YOhd
https://colab.research.google.com/drive/1hNWIZ1kIpIzGXo7Ln2gT73D4Ht8d63aA
https://colab.research.google.com/drive/1engtLU0xxmaHM1yR4aYrOH9tz2C6Qd-f
https://groups.google.com/g/triton-maxx-gummies
https://groups.google.com/g/triton-maxx-gummies/c/TOVQ4Ls0Jmo
https://groups.google.com/g/triton-maxx-gummies/c/0DkvO4bbf4w
https://sites.google.com/view/tritonmaxxgummies
https://sites.google.com/view/triton-maxx-gummies
https://nas.io/tritonmaxx—gummies/challenges/tritonmaxx-gummies-official-website
https://nas.io/tritonmaxx-gummies-/challenges/tritonmaxx-gummies-is-antiaging-scam-or-legit
https://docs.google.com/spreadsheets/d/1RXpiBm4fP8GGFDP7ss2sEpOigUF6asTCFTTHXHJT828/edit
https://www.facebook.com/DiaetoxilDoctissimoAvis
https://www.facebook.com/groups/diaetoxildoctissimoavisshop
https://www.facebook.com/groups/diaetoxildoctissimoavis2025
https://www.facebook.com/Vital.Pump.Xl.Gummies/
https://www.facebook.com/Vital.Pump.Xl.Gummies.US
https://www.facebook.com/groups/vital.pump.xl.gummies
https://www.facebook.com/groups/vital.pump.xl.gummies.us
https://www.facebook.com/events/2670101460047391/
https://www.facebook.com/events/1885756512245215
https://knowt.com/note/ff78c031-aaec-4c9a-bec0-6f6c179c4285/Vital-Pump-Xl-Gummies—Get-Better-Longe
https://knowt.com/note/a09af26e-d396-498e-b545-98a5a60b80be/Vital-Pump-Xl-Gummies-Can-It-Really-Imp
https://knowt.com/note/98469819-286e-413b-8c7c-2eee9eedcc56/Vital-Pump-Xl-Gummies-Reviews-Cost-Sca
https://nas.io/vital-pump-xl-gummies/challenges/vital-pump-xl-gummies-mens-health
https://nas.io/vital-pump-xl-gummies/challenges/vital-pump-xl-gummies-reviews-cost-scam-exposed
https://nas.io/vital-pump-xl-gummies/challenges/vital-pump-xl-gummies-get-better-longer-more-intense-sex
https://whoherbs.com/vital-pump-xl-gummies/
https://pastelink.net/ierd0u36
https://pastelink.net/7ve1zf9m
https://pastelink.net/24sk6xjo
https://snippet.host/xoogxy
https://snippet.host/ihyifi
https://snippet.host/kjoyea
https://paste.enginehub.org/fRWrXCg46
https://paste.enginehub.org/fujEGEkkw
https://paste.enginehub.org/brjuhwugm
https://rentry.co/sm8p4vx4
https://rentry.co/8at3zz5h
https://rentry.co/kzrbruqd
https://paiza.io/projects/h2jd4bHLEp5rv79jHmRfhw
https://paiza.io/projects/fOiTSs1XsjvH_WZnW48Vng
https://paiza.io/projects/xJ9mtsirl5XZfGGHhou0cA
https://www.etextpad.com/public/75valwgfzj
https://www.etextpad.com/public/0t1bjyih1z
https://www.etextpad.com/public/d5fgksqem7
https://pastebin.com/7zrNEW3p
https://pastebin.com/vmfTm3hN
https://pastebin.com/Y71cFVzv
https://justpaste.it/hhmia
https://justpaste.it/hx7gy
https://justpaste.it/j4mk8
https://ideone.com/kRI1sB
https://ideone.com/gsQfEe
https://ideone.com/13fL4S
https://tempel.in/view/Qo78
https://tempel.in/view/PmifRM2s
https://tempel.in/view/Alw
https://paste.feed-the-beast.com/tFYEfUVG2Un
https://paste.feed-the-beast.com/LBDSpr-U99k
https://paste.feed-the-beast.com/99chjH2Cqbg
https://www.pastery.net/fkyjpa
https://www.pastery.net/kzzuhh
https://www.pastery.net/sscxpk
https://telegra.ph/NURWURWW-04-21
https://telegra.ph/NEUITOD-04-21
https://telegra.ph/NUTETEET-04-21
https://onlinegdb.com/0EHtpZNQZ
https://onlinegdb.com/-tPWVqoeZ
https://onlinegdb.com/28J7ruCNC
https://tappedout.net/mtg-decks/noyytyeye/?cb=1745218732
https://tappedout.net/mtg-decks/goffofoffy/?cb=1745219901
https://tappedout.net/mtg-decks/mrroryor/?cb=1745218781
https://hackmd.io/vaateeaya/Hkrbaw7yxl https://hackmd.io/vaateeaya/SJ3g1_X1el
https://hackmd.io/@vaateeaya/BJ48Zdmyxe
https://shorturl.at/JdNsc
https://shorturl.at/KaSPv
https://shorturl.at/SoPZ9
https://shorturl.at/hBWsy
https://shorturl.at/kVrFT
https://rb.gy/8r0pqa
https://rb.gy/h8rmvv
https://rb.gy/cetj7q
https://rb.gy/ev7ipj
https://rb.gy/hs5wms
https://otx.alienvault.com/pulse/68035a4603bf0c0693b604a7
https://otx.alienvault.com/pulse/68035c8e66c6bc88f52f2ca3
https://otx.alienvault.com/pulse/68035db819457731dc0ae31b
https://otx.alienvault.com/pulse/68035e4284f7328dad62198f
https://otx.alienvault.com/pulse/68035eb593b77db71f0f1504
https://otx.alienvault.com/pulse/68035f23d1ac60a2cf49aecc
https://otx.alienvault.com/pulse/68035f94a14c5ca07835a581
https://otx.alienvault.com/pulse/68036005f667858d427827f7
https://otx.alienvault.com/pulse/680360763767f3dca9e43edf
https://otx.alienvault.com/pulse/680360e724ebb5d4992d7363
https://otx.alienvault.com/pulse/6805c844f585b0e81b13d484
https://otx.alienvault.com/pulse/6805cb1017a04830736c1ed5
https://otx.alienvault.com/pulse/6805cb8e242136840a5cfe07
https://otx.alienvault.com/pulse/6805cbf71d7eb4f3756f5870
https://otx.alienvault.com/pulse/6805cc600fe42df520d078eb
https://otx.alienvault.com/pulse/6805ccc9aa2d28db0e8ab187
https://otx.alienvault.com/pulse/6805cd324da00903de1f344d
https://otx.alienvault.com/pulse/6805cd9bb7e449dc5e496ab8
https://otx.alienvault.com/pulse/6805ce04bf9a52fe2ee58a3e
https://otx.alienvault.com/pulse/6805ce6c1e8602963b9b1d6a
https://otx.alienvault.com/pulse/6805ced5a255638ff75459d5
https://otx.alienvault.com/pulse/6805d1658a0f8daebfc0bd64
https://otx.alienvault.com/pulse/6805d1d74e6d198f8aa5e1c6
https://otx.alienvault.com/pulse/6805d28c62cc2750da00abcd
https://otx.alienvault.com/pulse/6805d2f5ddf87c9bc7cf55ff
https://otx.alienvault.com/pulse/6805d35d2482661cdef3ec01
https://otx.alienvault.com/pulse/6805d3c706d1f4e91ba6896a
https://otx.alienvault.com/pulse/6805d42f5569a1d17b3f94e1
https://otx.alienvault.com/pulse/6805d498dca2d7d19d25b2bf
https://otx.alienvault.com/pulse/6805d5019a26310578940c46
https://otx.alienvault.com/pulse/6805d56a05cab3cd0cdafab0
https://otx.alienvault.com/pulse/6805d5d2b7794aea628a6c52
https://x.com/Allsporttvs/status/1914073487259426885
https://x.com/Allsporttvs/status/1914073467953254697
https://x.com/Allsporttvs/status/1914073460692910398
https://x.com/Allsporttvs/status/1914073453113548810
https://x.com/Allsporttvs/status/1914073446058697037
https://x.com/Allsporttvs/status/1914073438446297212
https://x.com/Allsporttvs/status/1914073431068324303
https://x.com/Allsporttvs/status/1914073422713311654
https://x.com/Allsporttvs/status/1914073414429741494
https://x.com/Allsporttvs/status/1914073406154351067
https://x.com/Allsporttvs/status/1914073397711262195
https://x.com/Allsporttvs/status/1914073389108515175
https://x.com/Allsporttvs/status/1914073381021888872
https://x.com/Allsporttvs/status/1914073372969062753
https://x.com/Allsporttvs/status/1914073364378898499
https://x.com/Allsporttvs/status/1914073355994501337
https://x.com/Allsporttvs/status/1914073346834157611
https://x.com/Allsporttvs/status/1914073338294476947
https://x.com/Allsporttvs/status/1914073328567853236
https://x.com/Allsporttvs/status/1914073315087622564
https://notes.io/w8TQL
https://imgur.com/a/RU29Di9
https://paste.toolforge.org/view/41eac58f
https://freepaste.link/4z8fz3xvgg#google_vignette
https://paste.ofcode.org/sK8gxqeiEBbv7mkMZcMCNg
https://anonpaste.com/share/6fb4f1d0a2
https://paste.intergen.online/view/14f8f9b7
https://ivpaste.com/v/rf93ahMaq1
https://paste.md-5.net/libohodigi.cpp
https://tech.io/snippet
https://justpaste.me/6ckX1
https://pastebin.pl/
https://paste.myst.rs/rw1fsdds
https://paste.myconan.net/567653
https://paste.centos.org/view/ec042317
https://paste.enginehub.org/gdfBfZoMK
https://paste2.org/P0Yj8M7p
https://paste.jp/eadccdfa/
https://www.pastery.net/nvmdtz/
https://ctxt.io/2/AAB4A4gsEg
https://paste.laravel.io/20c6e2b5-32a0-4fc3-8168-35e45bc65e6a
https://paste.ee/p/1tGou3OO
https://paste2.org/Bnh3tI0g
http://pastie.org/p/2s4YjKa8CEPK1nfXsjUcoy
https://p.ip.fi/O21W
https://paste.kodi.tv/bonohebava
https://pastebin.com/ksXp8DiN
https://paste.chapril.org/?fc2dffae99e0f489#6e4EBnMcMURHbkJHAx1pyBa1fWm3Y9ZjuFYHi1Kbv1Y8
https://paste.offsec.com/?0d1960b79919397b#J3g1qtUqnigjxuEI1F0AoH/BmdQ5lesO/P7npvYHNXc=
https://paste.thezomg.com/320265/17451863/
https://privatebin.net/?e4f55ec75df057c0#4GmGrZvSUmZTWfz1MfvWSitRGEwhDo2n3d1tuGQ1rVTR
https://ideone.com/KC4i3H
https://justpaste.it/j5b9z
https://paiza.io/projects/xGO-6Zm08A8G7Irmm08hRQ
https://snippet.host/poybgx
https://glot.io/snippets/h6m7jbkasj
https://paste.rs/sSmNa.txt
https://jsbin.com/venuteceje/edit?html,output
https://jsitor.com/Q6yiHWhVwj_
https://paste.feed-the-beast.com/wzE0Wc8VdYh
https://telegra.ph/sfdhgryj-04-20
https://rentry.co/22hdcak9