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://github.com/Babygirl-hd-2
https://github.com/Babygirl-hd-3
https://github.com/Babygirl-hd-4
https://github.com/Paddingtonin-Peru-1
https://github.com/Paddingtonin-Peru-2
https://github.com/Paddingtonin-Peru-3
https://cubecobra.com/cube/overview/CERNAK-cely-film-cz-1
https://cubecobra.com/cube/overview/CERNAK-cely-film-cz-2
https://cubecobra.com/cube/overview/CERNAK-cely-film-cz-3
https://cubecobra.com/cube/overview/CERNAK-cely-film-cz-4
https://cubecobra.com/cube/overview/CERNAK-cely-film-cz-5
https://cubecobra.com/cube/overview/DogMan-cely-film-cz-1
https://cubecobra.com/cube/overview/DogMan-cely-film-cz-2
https://cubecobra.com/cube/overview/DogMan-cely-film-cz-3
https://cubecobra.com/cube/overview/DogMan-cely-film-cz-4
https://cubecobra.com/cube/overview/DogMan-cely-film-cz-5
https://cubecobra.com/cube/overview/Naplech-cely-film-cz-1
https://cubecobra.com/cube/overview/Naplech-cely-film-cz-2
https://cubecobra.com/cube/overview/Naplech-cely-film-cz-3
https://cubecobra.com/cube/overview/Naplech-cely-film-cz-4
https://cubecobra.com/cube/overview/Naplech-cely-film-cz-5
https://cubecobra.com/cube/overview/Beztrenek-cely-film-cz-1
https://cubecobra.com/cube/overview/Beztrenek-cely-film-cz-2
https://cubecobra.com/cube/overview/Beztrenek-cely-film-cz-3
https://cubecobra.com/cube/overview/Beztrenek-cely-film-cz-4
https://cubecobra.com/cube/overview/Beztrenek-cely-film-cz-5
https://cubecobra.com/cube/overview/Brutalista-cely-film-cz-1
https://cubecobra.com/cube/overview/Brutalista-cely-film-cz-2
https://cubecobra.com/cube/overview/Brutalista-cely-film-cz-3
https://cubecobra.com/cube/overview/Brutalista-cely-film-cz-4
https://cubecobra.com/cube/overview/Brutalista-cely-film-cz-5
https://cubecobra.com/cube/overview/Captain-America-cz-1
https://cubecobra.com/cube/overview/Captain-America-cz-2
https://cubecobra.com/cube/overview/Captain-America-cz-3
https://cubecobra.com/cube/overview/Captain-America-cz-4
https://cubecobra.com/cube/overview/Captain-America-cz-5
https://cubecobra.com/cube/overview/Opice-cely-film-cz-1
https://cubecobra.com/cube/overview/Opice-cely-film-cz-2
https://cubecobra.com/cube/overview/Opice-cely-film-cz-3
https://cubecobra.com/cube/overview/Opice-cely-film-cz-4
https://cubecobra.com/cube/overview/Opice-cely-film-cz-5
https://cubecobra.com/cube/overview/Opravdovabolest-film-1
https://cubecobra.com/cube/overview/Opravdovabolest-film-2
https://cubecobra.com/cube/overview/Opravdovabolest-film-3
https://cubecobra.com/cube/overview/Opravdovabolest-film-4
https://cubecobra.com/cube/overview/Opravdovabolest-film-5
https://github.com/captain-america-za
https://github.com/captain-america-za1
https://github.com/captain-america-za3
https://github.com/captain-america-za4
https://github.com/captain-america-za5
https://github.com/die-drei-za5
https://github.com/die-drei-za6
https://github.com/die-drei-za7
https://github.com/paddington-in-peru-za
https://github.com/paddington-in-peru-za2
https://github.com/paddington-in-peru-za3
https://github.com/paddington-in-peru-za8
https://github.com/mufasa-der-za15
https://github.com/mufasa-der-za18
https://github.com/mufasa-der-za19
https://github.com/baby-girl-za21
https://github.com/baby-girl-za22
https://github.com/baby-girl-za25
https://github.com/baby-girl-za26
https://github.com/baby-girl-za27
https://github.com/gotteskinder-za1
https://github.com/gotteskinder-za2
https://github.com/Dayi-bir-adamin-2-za1
https://github.com/Dayi-bir-adamin-2-za2
https://github.com/Dayi-bir-adamin-2-za3
https://github.com/companion-za1
https://github.com/companion-za2
https://github.com/companion-za3
https://github.com/wunderscho-za1
https://github.com/wunderscho-za2
https://github.com/ivapole1-cine
https://github.com/ivapole2-cine
https://github.com/ivapole3-cine
https://github.com/ivapole4-cine
https://github.com/ivapole5-cine
https://github.com/ivapole7-cine
https://github.com/ivapole8-cine
https://github.com/ivapole9-cine
https://github.com/ivapole10-cine
https://github.com/ivapole11-cine
https://github.com/ivapole12-cine
https://github.com/ivapole17-cine
https://github.com/ivapole19-cine
https://github.com/ivapole20-cine
https://www.bitchute.com/video/UWg774y4PwFq/
https://old.bitchute.com/video/8JxgBuQ4mLL1/
https://old.bitchute.com/video/9Oog9f0XMRCE/
https://old.bitchute.com/video/i5aO6WF6Hena/
https://old.bitchute.com/video/79I5H4yOzV9I/
https://old.bitchute.com/video/lSvIeYHxacBs/
https://old.bitchute.com/video/FeJSIMU7yPTB/
https://old.bitchute.com/video/pcIdsPrPOYmh/
https://old.bitchute.com/video/6GpH7Edl7inA/
https://old.bitchute.com/video/wfaliv2Tq81L/
https://old.bitchute.com/video/UWg774y4PwFq/
https://old.bitchute.com/video/W5ZVkQVTHzPS
https://old.bitchute.com/video/2ZeHUoDoTLsf
https://old.bitchute.com/video/3ILgqKmsQpBW
https://old.bitchute.com/video/I7rIE1uK0KnR
https://old.bitchute.com/video/BBTeAeobAQvc
https://old.bitchute.com/video/wvbBBHxUe9x2
https://old.bitchute.com/video/nVjsFx5V6Y4k
https://old.bitchute.com/video/4WCFJDo25OLa
https://old.bitchute.com/video/gMw72ZAnJo5s
https://old.bitchute.com/video/xQqJnft2dgaV
https://old.bitchute.com/video/ksIVtMtdBMGm
https://old.bitchute.com/video/ZpCodg0fzUxO
https://old.bitchute.com/video/t1EIyxvvCUQk
https://old.bitchute.com/video/oFTnpjjtFDy2
https://old.bitchute.com/video/yeAy0vJXqiyv
https://old.bitchute.com/video/jA4pGRXJdMtT
https://old.bitchute.com/video/WpOmleCN6xSG
https://old.bitchute.com/video/kgbHhrVaw4bd
https://old.bitchute.com/video/YkyqGBSU8AOi
https://old.bitchute.com/video/PIEh8YqaTZuA
https://github.com/the-brutalist-2025-itali
https://github.com/the-brutalist-ita-2025
https://github.com/the-brutalist-guarda-2025
https://github.com/captain-america-guarda-ita
https://github.com/captain-america-gurda-ita-2025
https://github.com/2025-captain-america-guarda
https://github.com/2025-guarda-captain-america
https://github.com/we-live-in-time-gurda-ita
https://github.com/we-live-in-time-ita-2025