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://iosonolafinedelmondoita.tumblr.com/
https://iosonolafinedelmondoguardaita.tumblr.com/
https://iosonolafinedelmondoitaly.tumblr.com/
https://iosonolafinedelmondo.tumblr.com/
https://iosonolafinedelmondoguarda.tumblr.com/
https://iosonolafinedelmondostreaming.tumblr.com/
https://iosonolafinedelmondoguardaa.tumblr.com/
https://iosonolafinedelmondoital.tumblr.com/
https://emilia-prez-guarda-streaming-ita.tumblr.com/
https://emilia-prez-guarda-film-ita.tumblr.com/
https://emilia-prez-film-streaming-ita.tumblr.com/
https://emilia-prez-streaming-ita.tumblr.com/
https://emilia-prez-guarda-streaming.tumblr.com/
https://emilia-prez-streaming-ital.tumblr.com/
https://emilia-prez-guarda-ita.tumblr.com/
https://emilia-prez-ita.tumblr.com/
https://emilia-prez-streaming.tumblr.com/
https://emilia-prez-guarda-italy.tumblr.com/
https://here-guarda-streaming-ital.tumblr.com/
https://here-guarda-ita.tumblr.com/
https://here-streaming-ita.tumblr.com/
https://here-film-streaming-ita.tumblr.com/
https://here-guarda-film-streaming-ita.tumblr.com/
https://here-guarda-streaming-ita.tumblr.com/
https://here-guarda-film-streaming.tumblr.com/
https://here-guarda-film-ita.tumblr.com/
https://here-streaming.tumblr.com/
https://here-film-ita.tumblr.com/
https://www.bitchute.com/video/bZgkSVX7LwYw
https://www.bitchute.com/video/5TmT5Gim96ZM
https://www.bitchute.com/video/tamSjjEXsNQR
https://www.bitchute.com/video/qaj6m6uG8fxc
https://www.bitchute.com/video/ITo0MnmJY0mQ
https://www.bitchute.com/video/6qgtPZILUyEE
https://www.bitchute.com/video/PJLeC8aI7n7L
https://www.bitchute.com/video/J3R4rorFVamn
https://www.bitchute.com/video/fByN9fjN7xXG
https://www.bitchute.com/video/Bj8eNudsJN8d
https://www.bitchute.com/video/G45Z49JNJNm1
https://www.bitchute.com/video/Z9d96JBCNg9M
https://www.bitchute.com/video/RIxjSBK1tSIW
https://www.bitchute.com/video/8dzEBv2NwNBE
https://www.bitchute.com/video/O91vIBCu4njQ
https://www.bitchute.com/video/QwpiIlUgjxrr
https://www.bitchute.com/video/Z8sjt3aiTT7M
https://www.bitchute.com/video/05caHIqO5w0n
https://www.bitchute.com/video/J2yGGcBSeEOL
https://www.bitchute.com/video/TZeNltPZ0i1H
https://www.bitchute.com/video/tSpVlbEPNlik
https://www.bitchute.com/video/3EjTELpboFbE
https://www.bitchute.com/video/SpjpCYREZMc3
https://www.bitchute.com/video/BpWLlRn01mgZ
https://www.bitchute.com/video/EerBPVH4lVd6
https://www.bitchute.com/video/SL3C5To1iSNa
https://www.bitchute.com/video/TFCzKGE18nZQ
https://www.bitchute.com/video/ETJnmAiBqeig
https://www.bitchute.com/video/5ife1gCMf5Vb
https://www.bitchute.com/video/rTcuLULOhPhG
https://github.com/MANCB2/FAXQ1/discussions/1
https://github.com/MANCB2/FAXQ1/discussions/2
https://github.com/MANCB2/FAXQ1/discussions/3
https://github.com/MANCB2/FAXQ1/discussions/4
https://github.com/MANCB2/FAXQ1/discussions/5
https://github.com/MANCB2/FAXQ1/discussions/6
https://github.com/MANCB2/FAXQ1/discussions/7
https://github.com/MANCB2/FAXQ1/discussions/8
https://github.com/MANCB2/FAXQ1/discussions/9
https://github.com/MANCB2/FAXQ1/discussions/10
https://github.com/FAKYO3/JNJI2/discussions/1
https://github.com/FAKYO3/JNJI2/discussions/2
https://github.com/FAKYO3/JNJI2/discussions/3
https://github.com/FAKYO3/JNJI2/discussions/4
https://github.com/FAKYO3/JNJI2/discussions/5
https://github.com/FAKYO3/JNJI2/discussions/6
https://github.com/FAKYO3/JNJI2/discussions/7
https://github.com/FAKYO3/JNJI2/discussions/8
https://github.com/FAKYO3/JNJI2/discussions/9
https://github.com/FAKYO3/JNJI2/discussions/10
https://io-sono-la-fine-del-mondo-ita.tumblr.com/
https://iosonolafinedelmondostreamingita.tumblr.com/
https://iosonolafinedelmondoita.tumblr.com/
https://iosonolafinedelmondoguardaita.tumblr.com/
https://iosonolafinedelmondoitaly.tumblr.com/
https://iosonolafinedelmondo.tumblr.com/
https://iosonolafinedelmondoguarda.tumblr.com/
https://iosonolafinedelmondostreaming.tumblr.com/
https://iosonolafinedelmondoguardaa.tumblr.com/
https://iosonolafinedelmondoital.tumblr.com/
https://emilia-prez-guarda-streaming-ita.tumblr.com/
https://emilia-prez-guarda-film-ita.tumblr.com/
https://emilia-prez-film-streaming-ita.tumblr.com/
https://emilia-prez-streaming-ita.tumblr.com/
https://emilia-prez-guarda-streaming.tumblr.com/
https://emilia-prez-streaming-ital.tumblr.com/
https://emilia-prez-guarda-ita.tumblr.com/
https://emilia-prez-ita.tumblr.com/
https://emilia-prez-streaming.tumblr.com/
https://tinhte.vn/profile/io-sono-la-fine-del-mondo-streaming-ita-cb01-2025.3282559/
https://tinhte.vn/profile/openload-io-sono-la-fine-del-mondo-streaming-ita.3282566/
https://tinhte.vn/profile/guarda-streaming-io-sono-la-fine-del-mondo-ita.3282571/
https://tinhte.vn/profile/guarda-io-sono-la-fine-del-mondo-streaming-ita.3282575/
https://tinhte.vn/profile/io-sono-la-fine-del-mondo-2025-streaming-ita.3282577/
https://tinhte.vn/profile/cb01-io-sono-la-fine-del-mondo-film-completo-ita.3282579/
https://tinhte.vn/profile/cb01-io-sono-la-fine-del-mondo-film-streaming-ita.3282583/
https://tinhte.vn/profile/cb01-io-sono-la-fine-del-mondo-streaming-ita.3282589/
https://knowt.com/note/fcbe92e3-0a2a-414f-a254-ffbb5581529c/OPENLOAD—Io-sono-la-fine-del-mondo-S
https://knowt.com/note/db61e318-c311-4cd7-b8b7-368ff9e68a20/Io-sono-la-fine-del-mondo-Streaming-ITA-
https://knowt.com/note/ffa7014e-53b5-4613-9f77-1c5001d9a817/GUARDA-Io-sono-la-fine-del-mondo-Stream
https://knowt.com/note/9b471b52-b4e4-4c91-a171-ee0d1148e1f3/Altadefinizione-Io-sono-la-fine-del-
https://knowt.com/note/ed2c40aa-3067-4af4-a604-ec219a97fa83/Guarda-film-Io-sono-la-fine-del-mondo-
https://knowt.com/note/708abfff-40a3-4e02-a2df-64984a1bb13b/CB01—Io-sono-la-fine-del-mondo-2024-
https://knowt.com/note/ef93d6d5-9c80-4079-9083-6f8f007003a3/Io-sono-la-fine-del-mondo—-Streaming-IT
https://knowt.com/note/e0266dd6-26fb-4f0f-98a2-8cf717b46237/GUARDA—Io-sono-la-fine-del-mondo-st
https://knowt.com/note/bbc246de-35b4-4b0d-b930-c79c1c034831/Guarda-film-Io-sono-la-fine-del-mond
https://knowt.com/note/cb1fc030-8131-4ee9-bb0c-9ee0a2e78027/ALTADEFINIZIONE-Io-sono-la-fine-del-m
https://knowt.com/note/5f82a7df-44fb-404f-939e-2bb1ac303d4c/Dove-Vedere-Io-sono-la-fine-del-mondo-2
https://knowt.com/note/be669da5-4d86-4647-89dd-0a00c125b225/Guarda-film-Io-sono-la-fine-del-mondo
https://knowt.com/note/20258a60-57ac-44db-9e89-2df7b5316ec7/OPENLOAD—Io-sono-la-fine-del-mondo-S
https://knowt.com/note/5ab68d83-4f8a-43a4-a0cf-2a28bebe6fd4/GUARDA-Io-sono-la-fine-del-mondo-2025
https://knowt.com/note/253b0973-5211-4ecb-a43d-c9713f8e10b5/CB01-Io-sono-la-fine-del-mondo-Stream
https://knowt.com/note/cc76d2dd-d820-4378-b8a1-8a303702b364/FilmIntero-Io-sono-la-fine-del-mond
https://knowt.com/note/1bb1b081-0453-4520-bbfd-0f54d9de398b/-ALTADEFINIZIONE—Io-sono-la-fine-del-
https://knowt.com/note/af1abbba-5fcb-4db5-83bc-9ae5b34c9f74/CB01-Io-sono-la-fine-del-mondo-Stre
https://knowt.com/note/091fe2fc-a30c-48e7-b63b-a8a0a4e3caab/-Guarda-film—Io-sono-la-fine-del-mond
https://knowt.com/note/370342cf-5638-4047-8559-cc36ac5be3e3/OPENLOAD-Io-sono-la-fine-del-mondo-st
https://knowt.com/note/1160abd1-ba87-4bd3-969f-8c90fb16caa5/CB01-Emilia-Prez-2025-Streaming-
https://knowt.com/note/9e434ed2-dbbc-4959-b006-451a831393e9/CB01-Emilia-Prez-Streaming-ITA-202
https://knowt.com/note/7cac6509-e01e-4961-a847-2dc7cccdf49a/CB01-Emilia-Prez-Film-Intero-Streamin
https://knowt.com/note/eb0bb2e2-a1e3-428f-a8fa-2013619058f7/CB01-Emilia-Prez-Streaming-ITA-2025
https://knowt.com/note/5435d553-7df9-4bdc-89f7-ecf692eb3278/CB01-Emilia-Prez-Film-intero-Streamin
https://knowt.com/note/c4891a80-4846-42f9-9b72-7799f03a00b5/OPENLOAD—Emilia-Prez-Streaming-ITA-
https://knowt.com/note/f63ed5c3-81d9-4a81-a68c-8b3ac218e6ba/Emilia-Prez-Streaming-ITA—Emilia-Pre
https://knowt.com/note/c0573264-1e1f-4fb0-90d5-5ad79f4bb0a2/Guarda-film-Emilia-Prez-2025-Stream
https://knowt.com/note/adcd1156-d23f-4e00-92b1-3c5709a9cdf2/ALTADEFINIZIONE-Emilia-Prez-in-Strea
https://knowt.com/note/9e4536bf-3b2a-45eb-adc4-85d1e08b6f19/OPENLOAD—Emilia-Prez-STREAMING-ITA-
https://knowt.com/note/71be1e2b-39c1-4adc-9b73-6e86399174c7/Dove-Vedere-Emilia-Prez-2025-Streamin
https://knowt.com/note/1dea9de0-1fa9-4ccb-984c-cddfc5540964/Guarda-film-Emilia-Prez-2025-Streami
https://knowt.com/note/bdc45f49-4d5f-4267-90bc-083f8088c6c3/OPENLOAD—Emilia-Prez-STREAMING-ITA-
https://knowt.com/note/bc14fe80-349e-4e91-bc26-118daff2bcdf/GUARDA-Emilia-Prez-2025-STREAMING-
https://knowt.com/note/7fe83c3d-4b95-4e8b-bd80-51a6d1caf5b0/CB01-Emilia-Prez-Streaming-ITA-2025
https://knowt.com/note/c161dcb3-9ad2-40c1-8f04-64bbda12687b/FilmIntero-Emilia-Prez-2025-St
https://knowt.com/note/7179bc32-34cd-47b2-b23c-4eced4a3dc64/-ALTADEFINIZIONE—Emilia-Prez-Streami
https://knowt.com/note/d9193f8a-c1e5-4381-a1c2-91e534d9c293/CB01-Emilia-Prez-Streaming-ITA-2
https://knowt.com/note/b50f1037-cba2-41f3-8faa-7818b1214985/-Guarda-film—Emilia-Prez-Streaming-I
https://knowt.com/note/6bdcc621-fa3b-4719-bee5-484bbb76873d/OPENLOAD-Emilia-Prez-streaming-ITA-i
https://knowt.com/note/d683e604-66ac-4dda-9883-46ee2ee78374/CB01-Here-2025-Streaming-ITA-Grat
https://knowt.com/note/e0ae326f-dbeb-46be-988a-c46e59a022b2/CB01-Here-Streaming-ITA-2025-in-Al
https://knowt.com/note/178fd9f7-d7b3-4a87-8868-36a2566c5d68/CB01-Here-Film-Intero-Streaming-ITA-2
https://knowt.com/note/fc3806cf-c750-4a94-b73e-96343a0ff0d7/CB01-Here-Streaming-ITA-2025-in-Alt
https://knowt.com/note/6edb5055-e4ae-4484-859a-4b3476f235d2/CB01-Here-Film-intero-Streaming-ITA—
https://knowt.com/note/707b6b5b-2ec1-4e3b-8da4-67d26f2b63a7/OPENLOAD—Here-Streaming-ITA-in-Altad
https://knowt.com/note/ad2f0998-d108-4cfa-bdfe-63f7622fb370/Here-Streaming-ITA—Here-in-Altadefiniz
https://knowt.com/note/94668496-5153-4c78-a5de-fbf86453e12a/Guarda-film-Here-2025-Streaming-ITA-
https://knowt.com/note/23e1f052-4924-4658-b4f3-000d141cf9cb/ALTADEFINIZIONE-Here-in-Streaming-ITA
https://knowt.com/note/38344e89-f1c4-482d-a63c-b6069cdb0b0c/OPENLOAD—Here-STREAMING-ITA-in-Altad
https://emilia-prez-guarda-italy.tumblr.com/
https://here-guarda-streaming-ital.tumblr.com/
https://here-guarda-ita.tumblr.com/
https://here-streaming-ita.tumblr.com/
https://here-film-streaming-ita.tumblr.com/
https://here-guarda-film-streaming-ita.tumblr.com/
https://here-guarda-streaming-ita.tumblr.com/
https://here-guarda-film-streaming.tumblr.com/
https://here-guarda-film-ita.tumblr.com/
https://here-streaming.tumblr.com/
https://here-film-ita.tumblr.com/
https://www.bitchute.com/video/rH8Up52DCWR7/
https://www.bitchute.com/video/HYEklMQyTPag/
https://www.bitchute.com/video/CZ5CD2p1mgW0/
https://www.bitchute.com/video/0pjYLkc7PtOj/
https://www.bitchute.com/video/pCBuwvilOxjZ/
https://www.bitchute.com/video/VG2ZdF4QsIEb/
https://www.bitchute.com/video/SWaiIixSRD5k/
https://www.bitchute.com/video/lvu59GVJD0SF/
https://www.bitchute.com/video/nEEQb6fAlNVr/
https://www.bitchute.com/video/QaGInAiDmeRg/
https://www.bitchute.com/video/tDIr2c0mOYb4/
https://www.bitchute.com/video/mytSYLaKMp8M/
https://www.bitchute.com/video/gUxUU0jncwzE/
https://www.bitchute.com/video/cFPZqsiLWDu5/
https://www.bitchute.com/video/2TsyAE1qes9f/
https://www.bitchute.com/video/eqEopZgoyZ55/
https://www.bitchute.com/video/HsrvjKnMdGnM/
https://www.bitchute.com/video/UdyGN80tcb0C/
https://knowt.com/note/91c1bef9-937a-4fa6-866f-b1a1c9aca80c/Filmul-Vezi—Candidatul-perfect—-Film-
https://knowt.com/note/b25cc9ff-554d-41a6-a078-19fef806ddef/Candidatul-perfect-2024-Filmul-Vezi—
https://knowt.com/note/a53d612b-d98f-4303-ae3b-d7769190a6ed/Filmul-Vezi—Cstoria—-Film-Online-Su
https://knowt.com/note/def147a3-13e5-458e-ac3f-d52fee113d86/Cstoria-2024-Filmul-Vezi—in-Romn
https://knowt.com/note/50b6f0e2-0c63-4e6a-9555-856470e43fee/Filmul-Vezi—Nosferatu—-Film-Online-Su
https://knowt.com/note/f805abbc-0a04-45a7-82f9-2497081b4ae7/Nosferatu-2024-Filmul-Vezi—in-Romn
https://knowt.com/note/f124ee34-6f09-44e6-8d91-7f03dec94951/Filmul-Vezi—Babygirl—-Film-Online-Sub
https://knowt.com/note/38f87588-3769-422f-ab84-ff30f19ce7b1/Babygirl-2024-Filmul-Vezi—in-Romn-
https://knowt.com/note/6889257c-8f0d-439a-8fd5-2faf8065e5b1/Filmul-Vezi—Sonic-the-Hedgehog-3—-Fil
https://knowt.com/note/f769de04-4661-414d-af1a-315ddf9ead7a/Sonic-the-Hedgehog-3-2024-Filmul-Vezi