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://hackmd.io/HEJUMMTOL/S1OHSSTD1e https://hackmd.io/HEJUMMTOL/S1EV8BTDJg
https://hackmd.io/HEJUMMTOL/HyVv_SaP1g https://hackmd.io/HEJUMMTOL/Hy3bKHTP1e
https://hackmd.io/HEJUMMTOL/S1e2Krpvyl https://hackmd.io/HEJUMMTOL/ByNUcHpD1g
https://hackmd.io/HEJUMMTOL/BJOxsrpDkg https://hackmd.io/HEJUMMTOL/Sk2qsS6Dkg
https://hackmd.io/HEJUMMTOL/HJlShBTvkg https://hackmd.io/HEJUMMTOL/ryV16H6P1g
https://hackmd.io/HEJUMMTOL/H1tESLaP1e https://hackmd.io/HEJUMMTOL/Sy0CS86wJx
https://hackmd.io/HEJUMMTOL/H1ZFUIpwke https://hackmd.io/HEJUMMTOL/HyS7wUawJe
https://hackmd.io/HEJUMMTOL/rytpvLTvJe https://hackmd.io/HEJUMMTOL/r1aPu8TwJl
https://hackmd.io/HEJUMMTOL/SJbzF86Pyg https://hackmd.io/HEJUMMTOL/HkrhKLav1g
https://hackmd.io/@HEJUMMTOL/SyF89IaP1g
https://thangs.com/mythangs/file/1251796
https://thangs.com/mythangs/file/1251807
https://thangs.com/mythangs/file/1251813
https://thangs.com/designer/psubpko/3d-model/Download%20%40PDF%20Onyx%20Storm%20%28The%20Empyrean%20%233%29%20by%20Rebecca%20Yarros-1251796
https://thangs.com/designer/AAWARARAR/3d-model/Download%20Onyx%20Storm%20%28The%20Empyrean%20%233%29%20%28PDF%29%20by%20Rebecca%20Yarros-1251807
https://thangs.com/designer/ERERETAWAE/3d-model/Download%20%5BPDF%5D%20Onyx%20Storm%20%28The%20Empyrean%20%233%29%20by%20Rebecca%20Yarros-1251813
https://www.bitchute.com/video/CCUMoLdEvxwQ
https://www.bitchute.com/video/w9zSFlotInNL
https://www.bitchute.com/video/XZg8diXslMxo
https://www.bitchute.com/video/fymhJPKcAqX0
https://www.bitchute.com/video/zN3IlbFOibxV
https://www.bitchute.com/video/tGXrJlwssMYO
https://www.bitchute.com/video/4z3YtL7kWoOg
https://www.bitchute.com/video/SIs9S71FJXp2
https://www.bitchute.com/video/ByOutWiwF3A4
https://www.bitchute.com/video/lxH1UAKQh3sN
https://www.bitchute.com/video/9n2UiSj3qgHS
https://www.bitchute.com/video/fuxBoFrhYgiE
https://www.bitchute.com/video/ZGMNxxDCwpmJ
https://www.bitchute.com/video/30j7arPhuj6Y
https://www.bitchute.com/video/6CUOuXmtmWx2
https://www.bitchute.com/video/AFWLyAWstyl9
https://www.bitchute.com/video/8f2QlDStRG5H
https://www.bitchute.com/video/gp7yZGFAk7Sm
https://www.bitchute.com/video/9UCYXBF6Xw8v
https://www.bitchute.com/video/mU7M0WS0O5ve
https://www.bitchute.com/video/GuXWQBtSJkOR
https://www.bitchute.com/video/6bLJhyMgtC6M
https://www.bitchute.com/video/AfXzc0JDdcca
https://www.bitchute.com/video/PHDUTT9VFDcq
https://www.bitchute.com/video/dUnPCgT7oYzR
https://www.bitchute.com/video/vE1VCTqTeg4b
https://www.bitchute.com/video/JmsSDKK0JhGT
https://www.bitchute.com/video/5fPYweFlrZPf
https://www.bitchute.com/video/Raw36wDaVf7R
https://www.bitchute.com/video/CIOC2xA5in5L
https://www.bitchute.com/video/cLt7caAWu0Se
https://www.bitchute.com/video/r4WViAZ293zl
https://www.bitchute.com/video/HNw6qv9ELcTG
https://www.bitchute.com/video/y710sbh1J1Ad
https://www.bitchute.com/video/s6ZFCKeJYd0p
https://www.bitchute.com/video/LGasNfmAqVeB
https://www.bitchute.com/video/16VTh03qMIJD
https://www.bitchute.com/video/NdZsOHtYZ91u
https://www.bitchute.com/video/ktYFBR7EH0Wd
https://www.bitchute.com/video/mLa8jf7344AN
https://www.bitchute.com/video/A0wj30ZawR99
https://www.bitchute.com/video/FFlcyyW6wMuO
https://www.bitchute.com/video/TrHzCaceKMrc
https://www.bitchute.com/video/2UtkfzMJN6lK
https://www.bitchute.com/video/4lRmcsBmMuxc
https://www.bitchute.com/video/2wKNCOm7O918
https://www.bitchute.com/video/LbjyXwKwZDSS
https://www.bitchute.com/video/yx04fbptHL2c
https://www.bitchute.com/video/FWp51fR7A7h0
https://www.bitchute.com/video/t7iTStD7OIhG
https://www.bitchute.com/video/yJna8QtyrBhh
https://www.bitchute.com/video/qupKoL2xvxPZ
https://www.bitchute.com/video/jXLtAxXEWbjZ
https://www.bitchute.com/video/sZtwQ6s3hq5Z
https://www.bitchute.com/video/zFSHGLKchYNm
https://www.bitchute.com/video/KMJjgV10x9T7
https://www.bitchute.com/video/1OjM5nz8G8KR
https://www.bitchute.com/video/8ZMSqn4ZRnx4
https://www.bitchute.com/video/Kt0iBaYQVV4m
https://www.bitchute.com/video/iLXl4oduSkrv
https://www.bitchute.com/video/RGaNOehz4Env
https://www.bitchute.com/video/SmrJxrbxcgbP
https://www.bitchute.com/video/5MKjXLWka1w7
https://www.bitchute.com/video/WwsQ79iui2hD
https://www.bitchute.com/video/D36EQUcdQn6L
https://www.bitchute.com/video/NZnTwxuKtKAm
https://www.bitchute.com/video/VrCgCZxLulrT
https://www.bitchute.com/video/0QXhlYfdQZg2
https://www.bitchute.com/video/pVg7x3Oa3gH0
https://www.bitchute.com/video/36f73b8zbfim
https://www.bitchute.com/video/zOTLRmVz3mKZ
https://www.bitchute.com/video/pkRKIybkm7M6
https://www.bitchute.com/video/KF7MFVxdaoRi
https://www.bitchute.com/video/ukywU3NEl9v8
https://www.bitchute.com/video/AaXvKk8maHcd
https://www.bitchute.com/video/eRy2sRDSZNAg
https://www.bitchute.com/video/7cwOXEDNGveQ
https://www.bitchute.com/video/agGIp4v5IHQc
https://www.bitchute.com/video/eXXFr6ZHVrSA
https://www.bitchute.com/video/Xy4HNKNSDeOz
https://www.bitchute.com/video/sZt0rKnL2CQF
https://www.bitchute.com/video/PWq1D6C6se9J
https://www.bitchute.com/video/xxcAMpGDpiWv
https://www.bitchute.com/video/zFSHGLKchYNm
https://pdfupload.io/docs/a9c357ef
https://pdfupload.io/docs/99184e0a
https://pdfupload.io/docs/289cae83
https://pdfupload.io/docs/b5cdec49
https://pdfupload.io/docs/2a57a205
https://pdfupload.io/docs/a35f57a9
https://pdfupload.io/docs/3799dd14
https://pdfupload.io/docs/36bdd412
https://pdfupload.io/docs/ccb339de
https://pdfupload.io/docs/59c78b74
https://pdfupload.io/docs/3fe94bc7
https://pdfupload.io/docs/e3ac6415
https://pdfupload.io/docs/f135ea34
https://pdfupload.io/docs/7e614b62
https://pdfupload.io/docs/1fbf32b8
https://pdfupload.io/docs/79bdf015
https://pdfupload.io/docs/c5e9bc6e
https://pdfupload.io/docs/4c5851d9
https://pdfupload.io/docs/1d42ed58
https://pdfupload.io/docs/24e87a44
https://pdfupload.io/docs/ceed0e4d
https://pdfupload.io/docs/9ccb7bfa
https://pdfupload.io/docs/995a8d7d
https://pdfupload.io/docs/e3befcd7
https://pdfupload.io/docs/5e5710fd
https://pdfupload.io/docs/111ab439
https://pdfupload.io/docs/82e358cf
https://pdfupload.io/docs/e7cf20a7
https://pdfupload.io/docs/57936315
https://pdfupload.io/docs/74222a28
https://pdfupload.io/docs/2d0e1e5f
https://pdfupload.io/docs/48b8facb
https://pdfupload.io/docs/f502aabd
https://pdfupload.io/docs/cf0d139d
https://pdfupload.io/docs/ba43acb4
https://pdfupload.io/docs/59acf2d9
https://pdfupload.io/docs/c8228abc
https://pdfupload.io/docs/8aff318a
https://pdfupload.io/docs/39a70171
https://pdfupload.io/docs/2aff49b8
https://pdfupload.io/docs/19e2158e
https://pdfupload.io/docs/19562594
https://pdfupload.io/docs/43cd0048
https://pdfupload.io/docs/17fc3def
https://glose.com/u/yotyax
https://glose.com/u/xsasf
https://glose.com/u/acafy
https://glose.com/u/eawygg
https://glose.com/u/wedypd
https://glose.com/u/omuhu
https://glose.com/u/pkawos
https://glose.com/group/download-pdf-onyx-storm-the-empyrean-3-by-rebecca-yarros-sg
https://glose.com/group/download-pdf-onyx-storm-the-empyrean-3-by-rebecca-yarros-0y
https://glose.com/group/download-onyx-storm-the-empyrean-3-pdf-by-rebecca-yarros
https://glose.com/group/download-onyx-storm-the-empyrean-3-pdf-by-rebecca-yarros-lf
https://glose.com/group/pdf-onyx-storm-the-empyrean-3-download-by-rebecca-yarros
https://glose.com/group/araetya
https://glose.com/group/aererararea
https://push.fm/fl/kq0vfap9
https://push.fm/fl/sqxwr4d7
https://push.fm/fl/goo1dhtk
https://push.fm/fl/3telbg0q
https://push.fm/fl/0ickjhxs
https://push.fm/fl/armbavlp
https://push.fm/fl/lru4uwio
https://push.fm/fl/a13mzgyx
https://push.fm/fl/cj0xaftn
https://push.fm/fl/e6xk64eh
https://push.fm/fl/bbsdmbw2
https://push.fm/fl/e1nvwrd1
https://push.fm/fl/iygtdskb
https://push.fm/fl/pcxuiebj
https://push.fm/fl/h1qgx7wa
https://push.fm/fl/ulxonabg
https://push.fm/fl/ydtkgp2p
https://push.fm/fl/oyyibc8a
https://push.fm/fl/oyyibc8a
https://push.fm/fl/u6tnvrq2
https://push.fm/fl/cpj1vaqc
https://push.fm/fl/3z7tecaf