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
https://www.reddit.com/r/MarvelCrush/comments/1jiylw8/primebiome_reviews_we_tried_it_365_my_honest/
https://www.reddit.com/r/MarvelCrush/comments/1jiylva/primebiome_reviews_2025_we_tried_it_365_my_honest/
https://www.reddit.com/r/MarvelCrush/comments/1jiylxj/primebiome_reviews_we_tried_it_365_my_honest/
https://www.reddit.com/r/MarvelCrush/comments/1jiylz7/prime_biome_reviews_and_complaints_2025_we_tried/
https://www.reddit.com/r/MarvelCrush/comments/1jiym16/prime_biome_reviews_we_tried_it_for_108_days/
https://www.reddit.com/r/MarvelCrush/comments/1jiym28/primebiome_reviews_my_honest_review/
https://www.reddit.com/r/MarvelCrush/comments/1jiym3g/primebiome_reviews_and_complaints_an_honest/
https://www.reddit.com/r/MarvelCrush/comments/1jiym4o/primebiome_reviews_2025_primebiome_study_results/
https://www.reddit.com/r/MarvelCrush/comments/1jiym5m/prime_biome_reviews_is_it_safe_and_legit_to_use/
https://www.reddit.com/r/MarvelCrush/comments/1jiym6x/prime_biome_reviews_we_tested_it_heres_our_honest/
https://www.reddit.com/r/MarvelCrush/comments/1jiym88/prime_biome_reviews_we_tested_it_heres_our_honest/
https://www.reddit.com/r/MarvelCrush/comments/1jiym9k/primebiome_reviews_2025_an_honest_user_in_2025/
https://www.reddit.com/r/MarvelCrush/comments/1jiymb6/prime_biome_reviews_and_complaints_2025_we_tried/
https://www.reddit.com/r/MarvelCrush/comments/1jiymcg/primebiome_reviews_consumer_achieves_rapid_and/
https://www.reddit.com/r/MarvelCrush/comments/1jiymea/primebiome_reviews_and_complaints_an_honest/
https://www.reddit.com/r/MarvelCrush/comments/1jiymg9/prime_biome_reviews_and_complaints_2025_we_tried/
https://www.reddit.com/r/MarvelCrush/comments/1jiymi0/primebiome_reviews_2025_we_tried_it_365_my_honest/
https://www.reddit.com/r/MarvelCrush/comments/1jiymjk/primebiome_reviews_an_honest_consumer_2025_review/
https://paiza.io/projects/ZQtV6vH9YDnm-ri997ob2Q?language=php
https://glot.io/snippets/h5sb0hd8q7
https://www.pastery.net/wuwdxm/
https://www.wowace.com/paste/fdd48342
https://pastebin.com/ReV6gUxu
https://yamcode.com/public/fjhfgkjfh
https://paste.myconan.net/559303
https://jsbin.com/jehapuxupu/edit?html,output
https://pastelink.net/ucmzm1s1
https://telegra.ph/fjfhklghj-03-24
https://paste.feed-the-beast.com/4Qq346VqX4o
https://rextester.com/SOTLHO55076
https://paste.ee/p/OpdbceCb
https://binshare.net/pnvGKVrXUt7siQ2xpw3e
https://rentry.co/m25hpiyd
https://notes.io/qe4tg
http://pastie.org/p/1FuIxqGZ2KdpULDAlwXABJ
https://rentry.co/i5xonoxd
https://telegra.ph/xfgjgh-03-24
https://paste.feed-the-beast.com/e3aFOPQdHTj
https://jsitor.com/qZClbkRJcoy
https://jsbin.com/vicaqifiti/edit?html,output
https://paste.rs/I4K0j.txt
https://glot.io/snippets/h5sb3b8wx5
https://snippet.host/iduwmb
https://paiza.io/projects/XM63v6SNeaMijMF0EJxRMg?language=php
https://justpaste.it/88q44
https://ideone.com/y4jh7H
https://privatebin.net/?2221a9a75b153cda#5dKWAtLBcNbxHBVew42ziPtYF1Rj7Fqh9GjDstvacJ8K
https://paste.thezomg.com/307234/74284320/
https://paste.offsec.com/?bfed62e210e1c789#305WLnJPKpAT/VK88VXwX0panAsk1l+kHtlGNBDKvzo=
https://paste.chapril.org/?56c07428bf7a55f9#8QQ7tb1NMGcDRtXwnPKoxQaEmML79jnjszPcvcC58kUq
https://paste.kodi.tv/atuducutas
https://p.ip.fi/zJyJ
http://pastie.org/p/1RnWREXFjxCoo2y2BlTlC1
https://paste2.org/9EEVPDcC
https://paste.laravel.io/4d90bcee-1eba-4ed5-8f70-f3d92c537512
https://ctxt.io/2/AAB4i_DzFQ
https://www.pastery.net/dyrgxa/
https://paste.jp/d7362d87/
https://paste2.org/vfLJO1dB
https://paste.enginehub.org/PLtKv7d0J
https://paste.mozilla.org/ACvrnML5
https://paste.centos.org/view/3a666de0
https://paste.myconan.net/559306
https://paste.myst.rs/i8j2geak
https://pastebin.pl/view/621bdda6
https://yamcode.com/fgjhfgch-2
https://tech.io/snippet/R1mxVTg
https://paste.md-5.net/ecolekahag.cpp
https://ivpaste.com/v/p1PG2a2seD
https://paste.intergen.online/view/7fbb0b12
https://anonpaste.com/share/6d1e5179a3
https://paste.ofcode.org/3b4fPYntYRYgkkU56htM3zD
https://freepaste.link/vuyx6mvpii
https://paste.toolforge.org/view/e56f2817#L31
https://imgur.com/a/Hwhh01D
https://www.reddit.com/r/EasyMoneyBetting/comments/1jiw6fz/
https://www.reddit.com/r/EasyMoneyBetting/comments/1jiw6fz/heres_how_to_watchtodays_snow_white_fullmovie/ https://www.reddit.com/r/EasyMoneyBetting/comments/1jiw1xc/heres_how_to_watch_snow_white_online_for_free_on/
https://www.reddit.com/r/EasyMoneyBetting/comments/1jiw6fz/
https://www.reddit.com/r/EasyMoneyBetting/comments/1jiw6fz/heres_how_to_watchtodays_snow_white_fullmovie/
https://www.reddit.com/r/EasyMoneyBetting/comments/1jiwbdq/heres_how_to_watch_snow_white_online_for_free_on/
https://www.reddit.com/r/EasyMoneyBetting/comments/1jiw6fz/
https://www.reddit.com/r/EasyMoneyBetting/comments/1jiwjnh/heres_how_to_watch_disneys_snow_white_online_for/
https://www.reddit.com/r/EasyMoneyBetting/comments/1jiw6fz/
https://notes.io/xyDE
https://imgur.com/a/vOIorsY
https://rentry.co/hfexeh92
https://telegra.ph/sFhyredjn-03-24
https://paste.feed-the-beast.com/xMtAwW2cXRk
https://jsitor.com/tKuvkVrqLJy
https://jsbin.com/yarixuciju/edit?html,output
https://paste.rs/dz1ol.txt
https://glot.io/snippets/h5s8sqghym
https://snippet.host/eveuua
https://paiza.io/projects/Q29W10fuR2_4zHNIqyDqxg
https://justpaste.it/hzahe
https://ideone.com/MN1xkC
https://privatebin.net/?13434d20c3d5f3fe#3Pycr6gH9AXzZuKL95bUfnAgj3qe7vyk9VyhMN7hYFa2
https://privatebin.net/?13434d20c3d5f3fe#3Pycr6gH9AXzZuKL95bUfnAgj3qe7vyk9VyhMN7hYFa2
https://paste.offsec.com/?d273bd54c3a3ba29#GGyDlHD/6I8MW3a3D2V9qqVoK8ULlw/19OU99EdcDLY=
https://paste.chapril.org/?9aee39bf69ed4d53#GvPNnzNGtFC8cMv8CfSf5pysj4ej6J8GuwLDmMddEukH
https://pastebin.com/
https://paste.kodi.tv/bujuraveza
https://p.ip.fi/KVOS
http://pastie.org/p/5I1fnqnQ28PMlJVBCAyyP8
https://paste2.org/1xXPVa49
https://paste.ee/p/a9Eu8pM6
https://paste.laravel.io/55e680b5-1b67-4afd-8e3a-2ecd0d1dafc4
https://ctxt.io/2/AAB4i4zTFQ
https://www.pastery.net/zctmxu/
https://paste.jp/9eb1d49c/
https://paste.enginehub.org/VQ5HFXnE
https://paste2.org/NbyzH5Wy
https://paste.mozilla.org/BnKA2QH2
https://paste.centos.org/view/3d283b0f
https://paste.myconan.net/559295
https://paste.myst.rs/2i48kui2
https://pastebin.pl/view/ae56d6b2
https://yamcode.com/srfhbesdtnse
https://justpaste.me/wlrQ2
https://paste.md-5.net/vecinesole.rb
https://tech.io/snippet
https://paste.intergen.online/view/e45ccc2c
https://ivpaste.com/v/dvhVqGuy7i
https://anonpaste.com/share/0f8778072d
https://paste.ofcode.org/36WgNKuU3WZmMzcMdJhjE5f
https://freepaste.link/3txzcaisfk#googlevignette
https://paste.toolforge.org/view/30d947ea
https://pastelink.net/rq00fvgl
https://pastelink.net/t29nesz6
https://pastelink.net/besnp6b4
https://snippet.host/zprbdk
https://snippet.host/unkbnf
https://snippet.host/cihebg
https://paste.enginehub.org/YEfZPJ-Ng
https://paste.enginehub.org/vS8gFeael
https://paste.enginehub.org/WFNFYQbJO
https://rentry.co/gzegsvuh
https://rentry.co/wy4qq7dp
https://rentry.co/h3uae9r9
https://paiza.io/projects/3yK3Kqm2CY-j3B9nMQEjRw
https://paiza.io/projects/89kSk4AEZrKSJ4AtWxdLMA
https://paiza.io/projects/BdSgdm6JbgztcpgrHG1MpQ
https://www.etextpad.com/public/ute4nwhazc
https://www.etextpad.com/public/f3zmdv10dd
https://www.etextpad.com/public/8uq6icqc04
https://pastebin.com/UhXhvmQ4
https://pastebin.com/pCTdha1B
https://pastebin.com/6vRyMYGB
https://justpaste.it/2pcic
https://justpaste.it/8qldf
https://justpaste.it/fiele
https://ideone.com/qbVZNI
https://ideone.com/yBr6Oa
https://ideone.com/onLcXw
https://tempel.in/view/xOtJ
https://tempel.in/view/63o3
https://tempel.in/view/M61Ch
https://paste.feed-the-beast.com/fc7RW-prvsg
https://paste.feed-the-beast.com/fZdieM-5Gho
https://paste.feed-the-beast.com/Zyc5oF3XVmk
https://www.pastery.net/rqanwb
https://www.pastery.net/qkwqdq
https://www.pastery.net/pfbjsk
https://telegra.ph/RTYYYZZA-03-24
https://telegra.ph/AEAYAAYEAY-03-24
https://telegra.ph/VAEAAAYA-03-24
https://onlinegdb.com/WwJkN4lbt
https://onlinegdb.com/xCdP7bbCf6
https://onlinegdb.com/RBmegkDhe
https://tappedout.net/mtg-decks/aeyeaeayea/?cb=1742834421
https://tappedout.net/mtg-decks/aeeyayaeyeay/?cb=1742834440
https://tappedout.net/mtg-decks/bawtwtay/?cb=1742836422
https://hackmd.io/vaateeaya/r1v2a-k6kx https://hackmd.io/vaateeaya/Bk0u0-kp1x
https://hackmd.io/@vaateeaya/BJsCMMypke
https://push.fm/fl/waqufc6t
https://push.fm/fl/cxo7jbel
https://push.fm/fl/fojocwuc
https://push.fm/fl/m98cspfb
https://push.fm/fl/0nufdzo7
https://push.fm/fl/pom5skmg
https://push.fm/fl/bvduzrgb
https://push.fm/fl/d6iaqijc
https://push.fm/fl/fo5vz4fv
https://push.fm/fl/avezqjvf
https://push.fm/fl/j1pwyn1k
https://push.fm/fl/ugjaxqq3
https://push.fm/fl/dbnyif1a
https://push.fm/fl/9aeggfzl
https://push.fm/fl/ipr1tqt9
https://push.fm/fl/jql0s2nw
https://push.fm/fl/giocfrgk
https://push.fm/fl/3iwdvxi3
https://push.fm/fl/eqrzy8zh
https://push.fm/fl/dw5qin6b
https://www.bitchute.com/video/EBFE7emWFsHE
https://www.bitchute.com/video/abg34gpKmWxT
https://www.bitchute.com/video/4a66P7Keog09
https://www.bitchute.com/video/wN4WDEZTNpPR
https://www.bitchute.com/video/h14LBdEIKHMx
https://www.bitchute.com/video/G2qMCeJcQPU6
https://www.bitchute.com/video/6v0yqdXQ3AZP
https://www.bitchute.com/video/7vygxc5nrF0E
https://www.bitchute.com/video/hnCaeD7KDsQ3
https://www.bitchute.com/video/Yfuhj5xgMZZs
https://www.bitchute.com/video/iYmE6WA0UPYM
https://www.bitchute.com/video/eIIbOLyWdCvz
https://www.bitchute.com/video/06T7fdrwQ7yC
https://www.bitchute.com/video/s5BxmLUcRHt8
https://www.bitchute.com/video/IylvNFXPNSSC
https://www.bitchute.com/video/V0qS0GjwqSTo
https://www.bitchute.com/video/yHthn7DV0ntz
https://www.bitchute.com/video/yfK1s0s8xZXR
https://www.bitchute.com/video/5UQn0ibR9Bn9
https://www.bitchute.com/video/9PiVn1GGRotH
https://www.bitchute.com/video/17SQjb7SeBph
https://www.bitchute.com/video/50WPEUAJePLD
https://www.bitchute.com/video/E64vztPjU4wc
https://www.bitchute.com/video/SHs4zVRlb4ob
https://www.bitchute.com/video/1Cnuj20jsRKO
https://www.bitchute.com/video/4Igk4ZgQEEKS
https://www.bitchute.com/video/MYBbDP7O6MGS
https://www.bitchute.com/video/KTAcaZNPA1md
https://www.bitchute.com/video/UXsd0Oz1YKf1
https://www.bitchute.com/video/wQBoWCObz9Oe
https://www.bitchute.com/video/Zxr9Svll6NyH
https://www.bitchute.com/video/ZdWMdit83KG2
https://www.bitchute.com/video/Pxfvyi5Pf0oK
https://www.bitchute.com/video/XOC75rrByLqp
https://www.bitchute.com/video/jonfNHmkD4ui
https://www.bitchute.com/video/NrgJJJk1IfP4
https://www.bitchute.com/video/kzlsYIC7oK6L
https://www.bitchute.com/video/gAFeKvKUh5AB