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/valoriecurry
https://www.reddit.com/r/valoriecurry/comments/1ij63jk/heres_how_to_watch_armand_online_free_online/
https://www.reddit.com/r/valoriecurry/comments/1ij64s7/heres_how_to_watch_armand_online_free_on_reddit/
https://www.reddit.com/r/valoriecurry/comments/1ij65og/heres_way_to_watch_armand_online_free_on_tv/
https://www.reddit.com/r/valoriecurry/comments/1ij66tv/heres_how_to_watch_armand_online_for_free_on/
https://www.reddit.com/r/valoriecurry/new
https://www.reddit.com/r/valoriecurry/comments/1ij69rt/heres_how_to_watch_bring_them_down_online_free/
https://www.reddit.com/r/valoriecurry/comments/1ij6agm/heres_how_to_watch_bring_them_down_online_free_on/
https://www.reddit.com/r/valoriecurry/comments/1ij6b9h/heres_way_to_watch_bring_them_down_online_free_on/
https://www.reddit.com/r/valoriecurry/comments/1ij6c4l/heres_how_to_watch_bring_them_down_online_for/
https://www.reddit.com/r/valoriecurry/hot
https://www.reddit.com/r/valoriecurry/comments/1ij6ffo/heres_how_to_watch_when_im_ready_online_free/
https://www.reddit.com/r/valoriecurry/comments/1ij6g7z/heres_way_to_watch_when_im_ready_online_free_on/
https://www.reddit.com/r/valoriecurry/comments/1ij6gv8/heres_how_to_watch_when_im_ready_online_free_on/
https://www.reddit.com/r/valoriecurry/top
https://www.reddit.com/r/valoriecurry/comments/1ij6hq1/heres_how_to_watch_when_im_ready_online_for_free/
https://www.reddit.com/r/valoriecurry/comments/1ij6ju0/heres_way_to_watch_im_still_here_online_free_on/
https://www.reddit.com/r/valoriecurry/comments/1ij6knq/heres_how_to_watch_im_still_here_online_for_free/
https://www.reddit.com/r/valoriecurry/comments/1ij6lns/heres_how_to_watch_im_still_here_online_free/
https://www.reddit.com/r/valoriecurry/
https://rentry.co/r33vz9xp
https://telegra.ph/sethstrsr-02-06
https://paste.feed-the-beast.com/view/704ae95b
https://jsitor.com/wkTx4ouQ6N
https://jsbin.com/jujecovuxu/edit?html,output
https://paste.rs/u3lxI.txt
https://jsfiddle.net/40y8rtoz/
https://glot.io/snippets/h4dh1cwksf
https://snippet.host/ugbcwz
https://paiza.io/projects/q7EB_awmBcr-3T80skQQTA
https://justpaste.it/f9q1o
https://ideone.com/vyjpLj
https://privatebin.net/?1c1b1e1b07291373#3gnTrXjTAWtesEt7GmvTiYzSCcXZZqSFJWPjkg2d58Jc
https://paste.thezomg.com/286474/59570173/
https://paste.offsec.com/?067f18eb8df8b312#T/BJriYdxJl+9hYP2VBKQuU+pmnFSnslrrMF2Yml7/Y=
https://paste.chapril.org/?7969555f8bb82c1d#8f24ho29PKJBLo1mfMJUWdJeArsSD42EJ1bqSt7gW4Lz
https://pastebin.com/17aswwRK
https://paste.kodi.tv/temazugefi
https://p.ip.fi/AT70
http://pastie.org/p/1OKRchXra9n26T1t9wOqax
https://paste2.org/1MMyZb3D
https://paste.ee/p/wq9IaMN7
https://paste.laravel.io/117056a1-5d8c-46f3-b87a-a3c1eb651bab
https://ctxt.io/2/AAB4dbkSFg
https://ctxt.io/2/AAB4dbkSFg
https://paste.jp/45638e37/
https://paste2.org/w0Ng9txn
https://paste.enginehub.org/saHOQXW74
https://paste.mozilla.org/AefiWBvP
https://anotepad.com/notes/dwx3s4fk
https://paste.centos.org/view/4936f82f
https://paste.myconan.net/540997
https://paste.myst.rs/pz78m58o
https://pastebin.pl/view/527c1b29
https://etextpad.com/
https://yamcode.com/dsgrehgbsredth
https://notes.io/
https://www.reddit.com/r/valoriecurry
https://www.reddit.com/r/valoriecurry/comments/1ij50wt/heres_how_to_watch_game_of_power_online_for_free/
https://www.reddit.com/r/valoriecurry/comments/1ij525z/heres_how_to_watch_todays_game_of_power_online/
https://www.reddit.com/r/valoriecurry/comments/1ij53z7/heres_how_to_watchtodays_game_of_power_fullmovie/
https://www.reddit.com/r/valoriecurry/comments/1ij5326/heres_how_to_watch_game_of_power_online_for_free/
https://www.reddit.com/r/valoriecurry/new
https://www.reddit.com/r/valoriecurry/comments/1ij5595/heres_how_to_watch_game_of_power_online_for_free/
https://www.reddit.com/r/valoriecurry/comments/1ij5784/heres_way_to_watch_love_hurts_online_free_on_tv/
https://www.reddit.com/r/valoriecurry/comments/1ij5877/heres_how_to_watch_love_hurts_online_free_online/
https://www.reddit.com/r/valoriecurry/comments/1ij59d3/heres_how_to_watch_love_hurts_online_free_on/
https://www.reddit.com/r/valoriecurry/comments/1ij5arw/heres_how_to_watch_love_hurts_online_free_online/
https://www.reddit.com/r/valoriecurry/hot
https://www.reddit.com/r/valoriecurry/comments/1ij5co1/heres_how_to_watch_parthenope_online_free_on/
https://www.reddit.com/r/valoriecurry/comments/1ij5dlk/heres_way_to_watch_parthenope_online_free_on_tv/
https://www.reddit.com/r/valoriecurry/comments/1ij5eiw/heres_how_to_watch_parthenope_online_for_free_on/
https://www.reddit.com/r/valoriecurry/comments/1ij5fil/heres_how_to_watch_parthenope_online_for_free_on/
https://www.reddit.com/r/valoriecurry/top
https://www.reddit.com/r/valoriecurry/comments/1ij5h4r/heres_how_to_watch_heart_eyes_online_free_online/
https://www.reddit.com/r/valoriecurry/comments/1ij5i6w/heres_how_to_watch_heart_eyes_online_free_on/
https://www.reddit.com/r/valoriecurry/comments/1ij5jbn/heres_way_to_watch_heart_eyes_online_free_on_tv/
https://www.reddit.com/r/valoriecurry/comments/1ij5kb7/heres_how_to_watch_heart_eyes_online_for_free_on/
https://www.reddit.com/r/valoriecurry/
https://rentry.co/y9t4qvtn
https://telegra.ph/sdfhgryj-02-06
https://paste.feed-the-beast.com/view/9baa4fe7
https://jsitor.com/-spSA7Ou-2
https://jsbin.com/dobevenuci/edit?html,output
https://paste.rs/YEN6C.txt
https://jsfiddle.net/7rvzfexy/
https://glot.io/snippets/h4dfvnmph5
https://snippet.host/abuekz
https://paiza.io/projects/sEnBTGVeHjwFbU8-48fmmg
https://paiza.io/projects/tIO_8__w9JpKEAOmtKXoAg
https://justpaste.it/gg0wq
https://ideone.com/OjN4gm
https://privatebin.net/?800d12352633a7b1#61mb9xRy3ffJVn7G7kZrokp4mHw5ThDQk9mT7oWWyExt
https://paste.thezomg.com/286451/85706017/
https://paste.offsec.com/?a5016c3395387a0f#0DdLA2Krqv+AGBkxkmUDgs2Hq956VzQfT8a/YuTye6E=
https://paste.chapril.org/?043292db4468f04c#5yxGYfAwsLCnvvkAWc9zz8rbmJXCptPCksRbdpPHutfw
https://pastebin.com/v9x7vMft
https://paste.kodi.tv/qucurupida
https://p.ip.fi/oUwI
http://pastie.org/p/7ixqtVZsHAApZx63mc6lWf
https://paste2.org/UOy5edyP
https://paste.ee/p/ZUz8SZqB
https://paste.laravel.io/2da59982-055c-4bee-861c-3f9a70893243
https://ctxt.io/2/AAB4vftBFA
https://www.pastery.net/vstenw/
https://paste.jp/aebdf726/
https://paste2.org/O41sXfnP
https://paste.enginehub.org/3HYxKn9aq
https://paste.mozilla.org/gHTdkU3y
https://anotepad.com/notes/iq4r3eeg
https://paste.centos.org/view/f5b38cd4
https://paste.myconan.net/540982
http://nopaste.ceske-hry.cz/655276
https://paste.myst.rs/zeoaxgrx
https://pastebin.pl/view/fca8f81d
https://yamcode.com/untitled-124428
https://push.fm/fl/lfhyu6sw
https://push.fm/fl/wfvebxrs
https://push.fm/fl/zfcagcsv
https://push.fm/fl/mrtjr8of
https://push.fm/fl/sof0zo5k
https://push.fm/fl/vtaqqcdg
https://push.fm/fl/1qmundxi
https://push.fm/fl/tpmueg5o
https://push.fm/fl/srwna8op
https://push.fm/fl/1lgezgcu
https://push.fm/fl/kdsftoto
https://push.fm/fl/d0qcfew1
https://push.fm/fl/kqau5ei2
https://push.fm/fl/algdzdgzh
https://push.fm/fl/puqym8vm
https://push.fm/fl/lak4cbcz
https://push.fm/fl/uam4d1fu
https://push.fm/fl/rbtegrxi
https://push.fm/fl/spznmrki
https://push.fm/fl/jmw3yfix
https://push.fm/fl/i2qjxotf
https://push.fm/fl/kpwecn99
https://push.fm/fl/2yeovvc3
https://push.fm/fl/cgs4qnpz
https://push.fm/fl/6qtqtgki
https://push.fm/fl/ajm6xzfg
https://push.fm/fl/k8gvleo7
https://push.fm/fl/6iezcjwx
https://thangs.com/mythangs/file/1261761
https://thangs.com/mythangs/file/1261763
https://thangs.com/mythangs/file/1260923
https://thangs.com/mythangs/file/1260962
https://thangs.com/mythangs/file/1261779
https://thangs.com/mythangs/file/1261780
https://thangs.com/designer/weratwra.read.er.b.24.4/3d-model/%28PDF%29%20The%20Strawberry%20Patch%20Pancake%20House%20%28Dream%20Harbor%20%234%29%20DOWNLOAD%20BY%20Laurie%20Gilmore-1261780
https://thangs.com/designer/XARIOZHIE.reade.r.b.2.4.4/3d-model/%28PDF%29%20Sunrise%20on%20the%20Reaping%20%28The%20Hunger%20Games%20%230.5%29%20DOWNLOAD%20by%20Suzanne%20Collins-1261779
https://thangs.com/designer/HOZERTY.croncom.m.eme.l.o.n/3d-model/%28PDF%29%20A%20Killing%20Cold%20DOWNLOAD%20by%20Kate%20Alice%20Marshall-1261763
https://thangs.com/designer/nhejiezhie.croncom.me.m.e.l.o.n/3d-model/%28PDF%29%20Wicked%20Pursuit%20%28Black%20Rose%20Auction%29%20DOWNLOAD%20by%20Katee%20Robert-1261761
https://thangs.com/designer/zabarzha.croncomme.m.e.lo.n/3d-model/Download%20PDF%20Wings%20of%20Starlight%20by%20Allison%20Saft-1260923
https://thangs.com/designer/vasthino.rea.d.e.r.b2.4.4/3d-model/Download%20%7CPDF%7C%20Wings%20of%20Starlight%20by%20Allison%20Saft-1260962
https://push.fm/fl/wlybbuft
https://push.fm/fl/3vuok8x9
https://push.fm/fl/9al3ad6d
https://push.fm/fl/oeo9rmc8
https://push.fm/fl/ujgrpchm
https://push.fm/fl/ntxhyene
https://push.fm/fl/zfo0l6au
https://push.fm/fl/rqprgvom
https://push.fm/fl/dsvzdjiq
https://push.fm/fl/52ohk3ut
https://push.fm/fl/ki5xw0tx
https://push.fm/fl/1qiafqkh
https://push.fm/fl/o64jehv1
https://push.fm/fl/umnzhxik
https://push.fm/fl/4farvd9l
https://push.fm/fl/t0oupznv
https://push.fm/fl/5hcuf9k0
https://push.fm/fl/1hsuslpr
https://push.fm/fl/p1bx2ka2
https://push.fm/fl/jyx7cebz
https://push.fm/fl/xtekxtfd
https://push.fm/fl/8d3knku5
https://push.fm/fl/bkuya9qz
https://push.fm/fl/sl7gggun
https://push.fm/fl/i0bhtfeg
https://push.fm/fl/bbywpgpe