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://thangs.com/mythangs/file/1290284
https://thangs.com/mythangs/file/1290287
https://thangs.com/mythangs/file/1290306
https://thangs.com/mythangs/file/1289266
https://thangs.com/mythangs/file/1289269
https://thangs.com/mythangs/file/1285513
https://thangs.com/mythangs/file/1285516
https://thangs.com/mythangs/file/1285519
https://thangs.com/mythangs/file/1286309
https://thangs.com/mythangs/file/1292360
https://thangs.com/designer/vaweertaaa/3d-model/%7BPDF%7D%20Download%20Sunrise%20on%20the%20Reaping%20%28The%20Hunger%20Games%2C%20%230.5%29%20BY%20Suzanne%20Collins-1292360
https://thangs.com/designer/facewx/3d-model/Download%20%40PDF%20Merit%20%28Treasure%20State%20Wildcats%2C%20%234%29%20by%20Devney%20Perry-1290306
https://thangs.com/designer/BROYTAZAER/3d-model/Download%20%21PDF%20Sunrise%20on%20the%20Reaping%20%28The%20Hunger%20Games%20%230.5%29%20by%20Suzanne%20Collins-1290287
https://thangs.com/designer/mazertiol/3d-model/Download%20%7BPDF%7D%20Sunrise%20on%20the%20Reaping%20%28The%20Hunger%20Games%20%230.5%29%20by%20Suzanne%20Collins-1290284
https://thangs.com/designer/vuucud/3d-model/Download%20%40PDF%20My%20Big%20Fat%20Fake%20Marriage%20by%20Charlotte%20Stein-1286309
https://thangs.com/designer/omufc/3d-model/Download%20%7B%5BPDF%5D%7D%20Oathbound%20%28The%20Legendborn%20Cycle%2C%20%233%29-1285519
https://thangs.com/designer/avuhoux/3d-model/Download%20%7B%5BPDF%5D%7D%20Wild%20Side%20%28Rose%20Hill%20%233%29%20by%20Elsie%20Silver-1285516
https://thangs.com/designer/ohvuh/3d-model/Download%20%40PDF%20The%20Undoing%20of%20Violet%20Claybourne%20by%20Emily%20Critchley-1285513
https://thangs.com/designer/ZESTREAZENA/3d-model/Download%20%28PDF%29%20Psychotic%20Obsession%20%28The%20Edge%20of%20Darkness%20Trilogy%29%20by%20Leigh%20Rivers-1289269
https://thangs.com/designer/bawertoli/3d-model/Download%20%7BPDF%7D%20Psychotic%20Obsession%20%28The%20Edge%20of%20Darkness%20Trilogy%29%20by%20Leigh%20Rivers-1289266
https://pastelink.net/ek5qyp4r
https://pastelink.net/n032cred
https://pastelink.net/sdlywhkc
https://pastelink.net/ha5wls59
https://snippet.host/zotuen
https://snippet.host/ppgkzf
https://snippet.host/jkwsyr
https://snippet.host/mkjuvb
https://paste.enginehub.org/ivMNB0Z1D
https://paste.enginehub.org/e9E4q—gY
https://paste.enginehub.org/5UO_EOl48
https://paste.enginehub.org/VhoKsUkB5
https://rentry.co/qhvf734b
https://rentry.co/u4goe59n
https://rentry.co/k9cxnpua
https://rentry.co/9g7yoe6u
https://paiza.io/projects/D_OPjcqGX7JeruTNSOI3Tg
https://paiza.io/projects/-lzAwwb19dUJ0JJ0bKykHw
https://paiza.io/projects/mK5bqXb1oa-DaJ0WOcyy5w
https://paiza.io/projects/hoZz45YqqyhJKkn3I3Nbfg
https://www.etextpad.com/public/3o5jnkdpbu
https://www.etextpad.com/public/nogbfuvuhi
https://www.etextpad.com/public/birf8nii5e
https://www.etextpad.com/public/mvlpdjjw8c
https://pastebin.com/CrrUp8b0
https://pastebin.com/Eig2MAUT
https://pastebin.com/wKXJbVxT
https://pastebin.com/JzqexsDM
https://justpaste.it/6hmid
https://justpaste.it/i6kq6
https://justpaste.it/c350a
https://justpaste.it/a7dcg
https://ideone.com/hhwlXy
https://ideone.com/PnFeEM
https://ideone.com/rVJHea
https://ideone.com/XoL5n3
https://tempel.in/view/6Qa03h4
https://tempel.in/view/iVjV6vSC
https://tempel.in/view/wfU
\https://tempel.in/view/BMeHC
https://paste.feed-the-beast.com/dHuPkXMv7Dp
https://paste.feed-the-beast.com/grwqBi+33bo
https://paste.feed-the-beast.com/V5TJTWhKBZc
https://paste.feed-the-beast.com/IQcyaRYmbYa
https://www.pastery.net/ajafvd
https://www.pastery.net/yvnjfc
https://www.pastery.net/sraqcs
https://www.pastery.net/nvxgdf
https://www.pastery.net/raabbb
https://telegra.ph/TWWWAAAE-03-18
https://telegra.ph/TAAEAYEAA-03-18
https://telegra.ph/STSYAEYAYA-03-18
https://telegra.ph/RETAEYA-03-18
https://onlinegdb.com/7ov3f5cFU
https://onlinegdb.com/kRyp8xTEP6
https://onlinegdb.com/m9MmMa67iz
https://onlinegdb.com/qInjQZGvM
https://tappedout.net/mtg-decks/baeayay/?cb=1742277705
https://tappedout.net/mtg-decks/aytaytaey/?cb=1742280118
https://tappedout.net/mtg-decks/nsstsrsu/?cb=1742277780
https://tappedout.net/mtg-decks/vaateyeayae/?cb=1742277803
https://hackmd.io/adaadadadafa/Skf63YLhJe https://hackmd.io/adaadadadafa/B1OoAFLhJe
https://hackmd.io/adaadadadafa/rkLkJqUhkx https://hackmd.io/adaadadadafa/rJMCr5Lnkl
https://www.bitchute.com/video/CaOcnN3sMEUr
https://www.bitchute.com/video/cTFOlhlmQby8
https://www.bitchute.com/video/MY3o65ciyZFO
https://www.bitchute.com/video/U15RcbErsuNh
https://www.bitchute.com/video/LsNjvqfSweMR
https://www.bitchute.com/video/XLgaASAmR3Fe
https://www.bitchute.com/video/rEIZigKcyMNB
https://www.bitchute.com/video/w9N7K3IYH4Es
https://www.bitchute.com/video/BEV7FN8Ip4VD
https://www.bitchute.com/video/iLQJo5w36f5l
https://www.bitchute.com/video/zJtEKRH4grSh
https://www.bitchute.com/video/1gIhnqtmCqVF
https://www.bitchute.com/video/noR2cKmKeYI9
https://www.bitchute.com/video/8zTjjTrGxZzU
https://www.bitchute.com/video/vrJaj7vcJwWF
https://www.bitchute.com/video/iawsB0BVNvU3
https://www.bitchute.com/video/z8RqhzbHvZAQ
https://www.bitchute.com/video/uFcur8Jf6OC8
https://www.bitchute.com/video/J7Lk52R7cvpZ
https://www.bitchute.com/video/tzmTkdLyYmO8
https://old.bitchute.com/video/CaOcnN3sMEUr
https://old.bitchute.com/video/cTFOlhlmQby8
https://old.bitchute.com/video/MY3o65ciyZFO
https://old.bitchute.com/video/U15RcbErsuNh
https://old.bitchute.com/video/LsNjvqfSweMR
https://old.bitchute.com/video/XLgaASAmR3Fe
https://old.bitchute.com/video/rEIZigKcyMNB
https://old.bitchute.com/video/w9N7K3IYH4Es
https://old.bitchute.com/video/BEV7FN8Ip4VD
https://old.bitchute.com/video/iLQJo5w36f5l
https://old.bitchute.com/video/zJtEKRH4grSh
https://old.bitchute.com/video/1gIhnqtmCqVF
https://old.bitchute.com/video/noR2cKmKeYI9
https://old.bitchute.com/video/8zTjjTrGxZzU
https://old.bitchute.com/video/vrJaj7vcJwWF
https://old.bitchute.com/video/iawsB0BVNvU3
https://old.bitchute.com/video/z8RqhzbHvZAQ
https://old.bitchute.com/video/uFcur8Jf6OC8
https://old.bitchute.com/video/J7Lk52R7cvpZ
https://old.bitchute.com/video/tzmTkdLyYmO8
https://push.fm/fl/p2kubfwy
https://push.fm/fl/dzhq82xr
https://push.fm/fl/7oblbyvy
https://push.fm/fl/j5sswxtj
https://push.fm/fl/ienyiihg
https://push.fm/fl/fnbxs9z1
https://push.fm/fl/hia1n6wf
https://push.fm/fl/djlurihn
https://push.fm/fl/2nykc9z0
https://push.fm/fl/yzp8vkdu
https://push.fm/fl/vnqe8lvg
https://push.fm/fl/tskf4ude
https://push.fm/fl/c4kjrm0c
https://push.fm/fl/1c6idmzl
https://push.fm/fl/tigscnnw
https://push.fm/fl/9q1qbtef
https://push.fm/fl/qwzrmuen
https://push.fm/fl/q0ken24z
https://push.fm/fl/jtolbiay
https://push.fm/fl/ztmkduec
https://push.fm/fl/ulnadmuq
https://push.fm/fl/xv3fagqc
https://push.fm/fl/8evqwgqk
https://push.fm/fl/qogltqco
https://push.fm/fl/xwka6oe5
https://push.fm/fl/awd0w5if
https://push.fm/fl/jumjfyum
https://push.fm/fl/ebz7ewgj
https://push.fm/fl/l0qqf5rb
https://push.fm/fl/koce4dmr
https://push.fm/fl/oeobqkr0
https://push.fm/fl/r7awiame
https://push.fm/fl/pxdz1cjd
https://push.fm/fl/qvie6qyp
https://push.fm/fl/ix4movod
https://push.fm/fl/0hlycctk
https://push.fm/fl/jbloqjxr
https://push.fm/fl/7rcprxao
https://push.fm/fl/4bb6un3i
https://push.fm/fl/g37g35ay
https://push.fm/fl/xy2sgvo2
https://push.fm/fl/iwxnkedt
https://popl.co/profile/9TJ5oTnh/dash
https://popl.co/profile/LOJqSVuO/dash
https://popl.co/profile/NJDMnfFY/dash
https://popl.co/profile/IF1S1iaK/dash
https://popl.co/profile/MD6IwdqG/dash
https://popl.co/profile/F1DZ11q6/dash
https://popl.co/profile/t7KcV8rt/dash
https://popl.co/profile/lcPDdTOf/dash
https://popl.co/profile/tAZDJ1z0/dash
https://popl.co/profile/QTEHXJpj/dash
https://popl.co/profile/OV6RhJhk/dash
https://popl.co/profile/5w8JJImG/dash
https://popl.co/profile/fUsMWnzy/dash
https://popl.co/profile/rIMjr7TX/dash
https://popl.co/profile/ASPW0nFV/dash
https://popl.co/profile/H4Zbf83R/dash
https://soundcloud.com/halalosiramban10/hogyan-tudnek-elni-nelkuled-2025-teljes-magyar-film-videa
https://soundcloud.com/halalosiramban10/videa-hu-hogyan-tudnek-elni-nelkuled-teljes-film-2024-indavideo-magyarul-1080p
https://soundcloud.com/halalosiramban10/hogyan-tudnek-elni-nelkuled-teljes-magyar-film-videa-hd-2025
https://soundcloud.com/halalosiramban10/hogyan-tudnek-elni-nelkuled-2025-teljes-film-magyarul-online-filmek-videa
https://soundcloud.com/halalosiramban10/hogyan-tudnek-elni-nelkuled-teljes-film-2025-indavideo-magyarul-videa-hu-1080p
https://soundcloud.com/halalosiramban10/hogyan-tudnek-elni-nelkuled-videa-teljes-film-magyarul
https://soundcloud.com/fastfurious10/mickey-17-teljes-film-magyarul-videa-hd-2025
https://soundcloud.com/fastfurious10/mickey-17-teljes-film-magyarul-videa-hu-2025
https://soundcloud.com/fastfurious10/videa-mickey-17-teljes-film-2025-indavideo-magyarul-1080p
https://soundcloud.com/fastfurious10/videa-hu-mickey-17-teljes-film-magyarul-online
https://soundcloud.com/fastx10/futni-mentem-videa-teljes-film-magyarul
https://soundcloud.com/fastx10/futni-mentem-2025-teljes-film-magyarul-online-filmek-videa
https://soundcloud.com/fastx10/videa-futni-mentemt-teljes-film-2024-indavideo-magyarul-1080p
https://soundcloud.com/fastx10/futni-mentem-2024-teljes-magyar-film-videa
https://soundcloud.com/fastx10/futni-mentem-teljes-film-magyarul-videa-hd-2024
https://wokwi.com/projects/425697301039691777
https://pastelink.net/6wz4oqea
https://paste.ofcode.org/mWKGaU6dP7tahdAvxs5nGb
https://paste.ee/p/zs6ViwOm
https://paste.thezomg.com/303602/22354701/
https://www.pastery.net/xuqxjj/
https://paiza.io/projects/q7BgUtXKpWzZ4MRDoL4pqQ?language=php
https://paste.centos.org/view/df913854
https://pastebin.com/p4EtKkUd
https://paste.md-5.net/etamavafal.rb
https://paste.mozilla.org/wSJzb90C
https://paste.firnsy.com/paste/kuQkHrJucuy
https://paste.intergen.online/view/ea3417af
https://sebsauvage.net/paste/?7db22bc5d370c4e6#swULEGvfKQDrNL/jn1IcNBtZvVFJvafqjDw580B/lUI=
https://anotepad.com/notes/9r7bee79
https://yamcode.com/xchwtdshysthysd
https://paste.feed-the-beast.com/sY8wQ16nKEf
https://rentry.co/dsfgedrsgsedrg
https://fnote.net/notes/Hdzcs9
https://graph.org/sdgsdfghdrgesdrgsdr-03-17
https://jsitor.com/N8gdNjevSL
https://etextpad.com/msvddpgptv
https://ctxt.io/2/AAB4DexWEA
https://www.wowace.com/paste/909b6312
https://solo.to/sapambuh337
https://cccv.to/jz43h8ahncz13k3
https://heylink.me/sapambuh337/
https://bootstrapbay.com/user/sapambuh337
https://editor.gmbinder.com/documents/print/-OL_MsqiVxCk19_3Udnd
https://www.bitsdujour.com/profiles/ZbwZ2T
https://glot.io/snippets/h5kkawgsp5
https://gns3.com/community/discussions/rhgedrhetherts
https://pantip.com/topic/43323939
https://codepen.io/Mbuh-Sapa/pen/EaxQXzE
https://choitrai.net/threads/szxcgsfdgredagedrargf.49927/
https://highdesertdeals.com/threads/xcgafsdgdasfgdsrg.33462/
https://findaspring.org/members/sapambuh337/
https://portal.valencelabs.com/community-requests/post/sdgdfwghsdfhrestdhgdsthg-DYuvIMlS0mGJqzk
http://forums.graphonomics.org/index.php?threads/xchdfshfsdghfd.111188/
https://syanedmauretha.bandcamp.com/album/cxhdfsghstfdhts
https://www.taptap.io/post/9274687
https://dictanote.co/n/1218973/
https://app.daily.dev/posts/cvchfgedhrfetdhftrdhdfrhfrhfdgh-adkxratmj
https://foro.ribbon.es/topic/63883/xfhetdhertshrthg
https://forum.thecodingcolosseum.com/topic/47016/sdgwasdrgewdrgwesged
https://hackmd.io/@WFTzOTgbRrCsN0I3FL6k1g/BkeSIy82yx
https://tempel.in/view/RlMYcc
https://postyouradfree.com/index.php?page=item&id=50995
https://fivedollarclassifieds.com/business-opportunities_2/xchdefghftshfsd_i118590
https://ezadsonline.com/community/events/xchdsfhdhdthg_i156580
https://www.pixiv.net/novel/show.php?id=24301777
https://groups.google.com/g/chfg/c/jVSjQG55gy0
https://imgur.com/gallery/fdhfsgdhtfrghdfr-x82eXiP
https://rextester.com/AFEQD69878
https://mymediads.com/movie-2025-2/?usp_success=2&post_id=125958&form_id=413
https://palakai.lk/?post_type=rtcl_listing&p=284402
https://www.wattpad.com/1526050034-asdfsdafasehgsxcgsdfgsdfgrgdrge