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.
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https://cubecobra.com/cube/overview/3cf878f1-0a0e-4b38-a702-bedc3b72ff7a
https://cubecobra.com/cube/overview/691f4e6c-2596-4912-b789-e813a952d738
https://cubecobra.com/cube/overview/dfd20344-a79c-467a-91e8-98b49bf03dd9
https://cubecobra.com/cube/overview/841c351c-cbaa-49b9-8871-5482502b56eb
https://cubecobra.com/cube/overview/cd3276c7-2dbd-4b17-afef-9e28a43db6e9
https://cubecobra.com/cube/overview/1ddaa278-aaad-4ff4-8f57-ec7f5a259a4b
https://cubecobra.com/cube/overview/77aa157c-4fb7-41d8-969e-3ee0f5590c81
https://cubecobra.com/cube/overview/3a751760-baad-4455-982d-9536da945e25
https://cubecobra.com/cube/overview/96c8cba5-9e23-4bda-9fad-4515b979213e
https://cubecobra.com/cube/overview/a5bfbfbd-8e5e-4ce8-85f4-ea5c8372cacc
https://cubecobra.com/cube/overview/2b6910bb-27f2-4d07-b013-02faca3976b9
https://cubecobra.com/cube/overview/85086526-13d9-4c61-8ee7-062c93dfba01
https://cubecobra.com/cube/overview/d2d2fc8f-a2ba-473c-99ac-a1d575a9a3a6
https://cubecobra.com/cube/overview/a83bf207-ff39-4658-8627-adee07315c91
https://cubecobra.com/cube/overview/6632f64c-11cc-41f1-a7e9-0f939abffa87
https://cubecobra.com/cube/overview/65d1d7de-86d7-4f2c-a2b9-37f1f90d7424
https://cubecobra.com/cube/overview/cb4b94d5-67a8-48d6-b7ac-a2d218d9f586
https://cubecobra.com/cube/overview/d9ac189f-13fd-44b7-998c-ca4b2d271e10
https://cubecobra.com/cube/overview/a8567143-dfe2-409b-a1a8-e63b6824ce6d
https://cubecobra.com/cube/overview/a4894cf3-7424-4045-b4e2-36291e3f5307
https://cubecobra.com/cube/overview/3e4b28ff-140f-4865-b3dc-ef58eee39ec2
https://cubecobra.com/cube/overview/9966ac50-5242-42ea-a2b9-c6a67c07a93c
https://cubecobra.com/cube/overview/3ba0512d-ff85-4df5-902c-c201ab8d2e96
https://cubecobra.com/cube/overview/86a51dcb-64a9-4483-927f-b8edc301ca7b
https://cubecobra.com/cube/overview/91b46df1-55bf-4218-a370-c97e761bcdb3
https://cubecobra.com/cube/overview/a003d7bc-6698-4b20-bd18-0d3d3be184d3
https://cubecobra.com/cube/overview/88d86df3-e5d0-4829-82aa-fae723726381
https://cubecobra.com/cube/overview/21bac0e8-51c6-46cb-be68-fdd783986c72
https://cubecobra.com/cube/overview/327bc6bc-1c8f-4e67-8222-85b1e3b56acd
https://cubecobra.com/cube/overview/22ef4106-0486-4a4b-9e17-55b94ac346e4
https://cubecobra.com/cube/overview/df824e90-c98d-4c6b-a7c3-4943eb490dab
https://cubecobra.com/cube/overview/beb8ec36-e3b0-4a18-a89d-c7b86f84ed42
https://cubecobra.com/cube/overview/81b53ac1-1822-400d-89a9-5b942b392876
https://cubecobra.com/cube/overview/6aaa2c13-296f-4249-8452-a3699a8b1700
https://cubecobra.com/cube/overview/3527e2cf-3fbf-4952-a241-f60908a477d4
https://cubecobra.com/cube/overview/0b207d46-cda3-4392-ba9c-e01d269be4a8
https://cubecobra.com/cube/overview/4b6de408-9f82-44c0-952f-bb16275829ee
https://cubecobra.com/cube/overview/04f98f06-651b-4872-bda1-b586b4a9ea65
https://cubecobra.com/cube/overview/6c87c3de-32f3-4c0a-980d-ce7b6888281d
https://cubecobra.com/cube/overview/6430ad8e-29ed-467b-87ee-2be02b6c492f
https://cubecobra.com/cube/overview/86668fc1-6e0e-4dd3-b717-9f04745962e3
https://cubecobra.com/cube/overview/522c73f6-d86b-412f-b377-1ffdcf3aa458
https://cubecobra.com/cube/overview/3e68f5dd-7d00-4b77-a802-8451d7bbf409
https://cubecobra.com/cube/overview/49118da1-5dbc-4a32-a3f4-0fd5c40e3cbd
https://cubecobra.com/cube/overview/77e35669-e5a0-477e-89da-eef0a083aafa
https://cubecobra.com/cube/overview/7d9cebbe-4299-49c1-b1b6-04ab86506784
https://cubecobra.com/cube/overview/d8a76661-8678-4181-b2be-b606ac34253c
https://cubecobra.com/cube/overview/b7d6e53e-43c6-4832-b2d9-ce451856bf6b
https://cubecobra.com/cube/overview/05d63beb-c647-4f97-abb1-0383dd83c51a
https://cubecobra.com/cube/overview/5f8fe77c-24dc-4615-a65c-b4fecd04c1d4
https://cubecobra.com/cube/overview/a2e2e109-64fc-4b87-8cc8-7ffb00607c2d
https://cubecobra.com/cube/overview/37b9b2fb-d0b1-4b92-8a8d-354b1763f5e4
https://cubecobra.com/cube/overview/22ab133c-aa53-4760-bbfd-95b970cb9ffc
https://cubecobra.com/cube/overview/06639f51-c3a2-48b9-baf9-fd7e26d5578f
https://cubecobra.com/cube/overview/44cd8b36-a63f-4917-bac1-b666f164c302
https://cubecobra.com/cube/overview/595b077f-f2e0-4f92-966f-14156d5c0657
https://cubecobra.com/cube/overview/e8482a1a-141c-47e2-8edd-1312ece69a76
https://cubecobra.com/cube/overview/e29fe22c-0710-43b7-9f06-7e9cacf2ce03
https://cubecobra.com/cube/overview/c92a17a0-85eb-48ea-8865-6262376760d6
https://cubecobra.com/cube/overview/a84ccab1-bfdc-4db6-ba28-ec08b3604255
https://cubecobra.com/cube/overview/b39cfd5e-1223-4f77-8e9e-10c402a94c3c
https://cubecobra.com/cube/overview/f383eefb-bd1c-4222-9480-caf9ec9ec6c4
https://cubecobra.com/cube/overview/56fa181f-6508-48cc-a042-d8d1d7c22107
https://cubecobra.com/cube/overview/4ae986aa-e306-4e0c-be88-7fddba6abfcd
https://cubecobra.com/cube/overview/e48936cb-57e8-4de3-98ec-0b10224e7820
https://cubecobra.com/cube/overview/c94fbf78-9ce5-45a7-a419-72baef84239c
https://old.bitchute.com/video/yu2DuO34AjZf/
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https://old.bitchute.com/video/xodVLrC8NTVT
https://old.bitchute.com/video/mVThkNZzFh3R
https://cccv.to/thealtoknightscelyfilm
https://cccv.to/kalamitacelyfilm
https://cccv.to/jaamujterapeut
https://cccv.to/zatovlaskacelyfilm
https://cccv.to/vlcimuzcelyfilm
https://cccv.to/oneofthemdayscelyfilm
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https://cccv.to/flightriskcelyfilm
https://cccv.to/spolecnikcelyfilm
https://cccv.to/valiantonecelyfilm
https://cccv.to/paddingtonvdzungli
https://cccv.to/jezeksonic3celyfilm
https://tykravocelyfilm.blogspot.com/2025/02/filmycz-ty-kravo-2025-cely-film-online.html
https://tykravocelyfilm.blogspot.com/2025/02/celyczfilm-ty-kravo-cesky-dabing-filmy.html
https://tykravocelyfilm.blogspot.com/2025/02/sledujte-ty-kravo-2025-cely-film-online_15.html
https://tykravocelyfilm.blogspot.com/2025/02/sledujte-ty-kravo-cely-film-online-cz.html
https://tykravocelyfilm.blogspot.com/2025/02/sledujte-ty-kravo-2025-cely-film-online.html
https://tykravocelyfilm.blogspot.com/2025/02/ty-kravo-2025-cely-film-online-cz-sk.html
https://captainamericanovysvet.blogspot.com/2025/02/filmycz-captain-america-novy-svet-2025.html
https://captainamericanovysvet.blogspot.com/2025/02/celyczfilm-captain-america-novy-svet.html
https://captainamericanovysvet.blogspot.com/2025/02/sledujte-captain-america-novy-svet-2025_15.html
https://captainamericanovysvet.blogspot.com/2025/02/sledujte-captain-america-novy-svet-cely.html
https://captainamericanovysvet.blogspot.com/2025/02/sledujte-captain-america-novy-svet-2025.html
https://captainamericanovysvet.blogspot.com/2025/02/captain-america-novy-svet-2025-cely.html
https://github.com/Na-plech-cely-film-el
https://github.com/Opice-cely-film-cz
https://opicecelyfilm.blogspot.com/2025/02/filmycz-opice-2025-cely-film-online-cz.html
https://opicecelyfilm.blogspot.com/2025/02/celyczfilm-opice-cesky-dabing-filmy.html
https://opicecelyfilm.blogspot.com/2025/02/sledujte-opice-2025-cely-film-online-cz.html
https://opicecelyfilm.blogspot.com/2025/02/sledujte-opice-cely-film-online-cz-sk.html
https://opicecelyfilm.blogspot.com/2025/02/sledujte-opice-2025-cely-film-online.html
https://opicecelyfilm.blogspot.com/2025/02/opice-2025-cely-film-online-cz-sk.html
https://opravdovabolest.blogspot.com/2025/02/filmycz-opravdova-bolest-2025-cely-film.html
https://opravdovabolest.blogspot.com/2025/02/celyczfilm-opravdova-bolest-cesky.html
https://opravdovabolest.blogspot.com/2025/02/sledujte-opravdova-bolest-2025-cely_15.html
https://opravdovabolest.blogspot.com/2025/02/sledujte-opravdova-bolest-cely-film.html
https://opravdovabolest.blogspot.com/2025/02/sledujte-opravdova-bolest-2025-cely.html
https://opravdovabolest.blogspot.com/2025/02/opravdova-bolest-2025-cely-film-online.html
https://cubecobra.com/cube/overview/Ja-a-muj-terapeut-1
https://cubecobra.com/cube/overview/Ja-a-muj-terapeut-2
https://cubecobra.com/cube/overview/Ja-a-muj-terapeut-3
https://cubecobra.com/cube/overview/Ja-a-muj-terapeut-4
https://cubecobra.com/cube/overview/Ja-a-muj-terapeut-5
https://cubecobra.com/cube/overview/Zlatovlaska-1
https://cubecobra.com/cube/overview/Zlatovlaska-2
https://cubecobra.com/cube/overview/Zlatovlaska-3
https://cubecobra.com/cube/overview/Zlatovlaska-4
https://cubecobra.com/cube/overview/Zlatovlaska-5
https://www.bitchute.com/video/cBeumPwEZfnT
https://www.bitchute.com/video/XVtdgeqEOEXn
https://www.bitchute.com/video/vxSX8ABPobe5
https://old.bitchute.com/video/cBeumPwEZfnT
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https://old.bitchute.com/video/vxSX8ABPobe5