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://knowt.com/note/e9348e1c-f0a8-4832-80e5-b399e98f5a0b/—3-2024—-1080p
https://knowt.com/note/62c4abba-092f-438e-a3b0-6b03e3f7f8d9/—3-Sonic-the-Hedgehog-3-20
https://knowt.com/note/8b705cc9-3a22-4deb-975b-eb1954480a82/BGSUB—-3—Sonic-the-Hed
https://knowt.com/note/ec47f2a8-3de4-46a2-a7c0-bfbd67842ce6/BG-SUB—-3-2024-
https://knowt.com/note/454bb8c6-4152-4bd6-849e-8d3972c634c6/—3-2024—-BG-Su
https://knowt.com/note/8efa52b9-4e20-457e-a88c-9b365c73182d/—3-2024——
https://knowt.com/note/6a2fa4d1-6051-49d9-9c4e-854de86565fc/—3-2024—-
https://knowt.com/note/14129e1e-90dd-4c41-b99f-1714a714d7c5/—3-Sonic-3——-
https://knowt.com/note/40317b1d-04b7-4da5-9be6-d6cbb8ff2dc0/AUDIO-BG—-3-Sonic-3-2024
https://knowt.com/note/a98d3088-5026-461f-9435-c0978065f3c6/—3—-2024-
https://knowt.com/note/b7144086-0cd1-4941-adf9-2ebc327245cd/—3-2024——
https://knowt.com/note/ed78e03c-bdb5-448c-9717-040e8e39e616/—3——-B
https://knowt.com/note/fabad4be-c919-4fcd-9393-e8f115aa2ad2/—3-2024——B
https://knowt.com/note/e1da12de-c00e-47ff-887d-39bbc3504799/——-2024-
https://knowt.com/note/1b915f59-86f1-43bc-a802-0384233bc891/———-B
https://knowt.com/note/f23fcc2c-40f4-4fb3-bda6-1f3c8ec563c4/—-2024——
https://knowt.com/note/8c931e1a-2106-43fa-9dba-49f2b74b079e/BGSubs———
https://knowt.com/note/c9fe78c2-bb5c-4aa0-a634-5c82bbaad226/—-2024—-
https://knowt.com/note/aa4896ec-a6cb-410a-9fd1-8da63ace2dac/—-2024—-1080p
https://knowt.com/note/52e9fc36-74ac-4698-bd9e-885dfac6088b/—-Mufasa-The-Lion-King-2
https://knowt.com/note/2d46a192-26f9-44c6-aca7-5fe87badef49/BGSUB——-Mufasa-The-L
https://knowt.com/note/f31ace20-568f-4204-ae99-a8ac003c133f/BG-SUB——2024-
https://knowt.com/note/be00098b-1d4d-432b-9198-7008809fff43/—-2024—-BG-Su
https://knowt.com/note/9d2b48d4-d8cc-458b-9470-508bd08dec10/BGSubs———
https://knowt.com/note/63c7d8ba-ee41-4e7d-ae1c-1158c030fcd0/—-2024—-
https://knowt.com/note/ebd4f247-826f-4f50-b4a0-fc83a5e6156a/—-2024——
https://knowt.com/note/809c35b4-73e3-424f-aa03-864aafc2064a/—-2024—-
https://knowt.com/note/2ee680f4-5b89-4b0e-93fb-d0b917f5dc74/—-Paddington-in-Peru—-
https://knowt.com/note/75a8f44c-7d5c-466a-9ab6-f916f169e94a/BGSUB——-Paddington-i
https://knowt.com/note/43964897-756d-47e8-901a-de633d32391b/—-Paddington-in-Peru-202
https://knowt.com/note/03b3e69d-1617-4a1b-a1b6-0510e410b9ad/BG-SUB——2024-
https://knowt.com/note/e8862dd2-08f7-4f50-9427-d87ea0a81f40/—-2024—-BG-S
https://knowt.com/note/20ac215e-24f0-42e7-b535-aa77d33d538f/AUDIO-BG——Paddington-
https://knowt.com/note/af396aa1-8030-44bf-8ea8-f48535309ab0/BGSubs——-
https://knowt.com/note/c3f1aecc-a1ea-4625-8031-2492c073e4ed/——2025-
https://knowt.com/note/ebbed577-1307-490b-9fa7-57b4e46c842b/——2025-
https://knowt.com/note/942ee3a0-352c-4f7e-9708-a28bb5c74a75/——2025-
https://knowt.com/note/764043de-9be8-4b17-b883-de47af6932f1/——Den-of-Thiev
https://knowt.com/note/a8dc1413-b4a3-4978-a508-93d8ebb99de9/BGSUB———De
https://knowt.com/note/3f8a8cb4-7e80-4ac4-ad83-42a7edb60eb9/BG-SUB——-
https://knowt.com/note/30003560-4847-44aa-874d-09cb17d625f3/——2025—
https://knowt.com/note/ccb26246-5cae-429b-ba56-a10a2389bdb2/——2024—
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https://knowt.com/note/24d25604-b80f-486a-9b7a-d4188c707044/——Den-of-Thie
https://knowt.com/note/b82bdf0b-36a5-4b97-b0f1-ffe2a5dd7a1b/AUDIO-BG——-D
https://knowt.com/note/1baab160-399c-4636-bff8-4db4e2ac4616/BGSubs——-
https://knowt.com/note/c62f3ec6-2adf-44aa-9a62-f9e67dba865c/-2024——-
https://knowt.com/note/f41805e2-e232-4771-9fad-ab5314318974/-2024——-
https://knowt.com/note/343eca7d-9ff1-411f-aecb-22c6c1a6599d/-2024—-1080p-
https://knowt.com/note/18376bab-2da5-4632-9ad8-dd55b9934587/-Nosferatu-2024—-
https://knowt.com/note/c4080884-7de5-4be2-9eec-5e656f51693f/BGSUB—-Nosferatu-2024-
https://knowt.com/note/42e149de-1aac-4eb3-9037-1b29337dbb12/BG-SUB—2024—
https://knowt.com/note/57147309-319d-44af-97b1-ca0a54ac2684/-2024—-BG-Subs-
https://knowt.com/note/c0f9571a-308f-491f-bb80-7a9f66a2d14a/-2024——-
https://knowt.com/note/fcd74d0a-e808-48ff-9fc2-3d38978b6dfc/-2024——
https://knowt.com/note/763b98e9-dec2-487c-ae9a-3c39aad873f7/-Nosferatu——-BG-
https://knowt.com/note/0749f697-537b-4c13-90b8-0027be71e328/AUDIO-BG—Nosferatu-2024-
https://knowt.com/note/53fcf4f6-8f3b-4b03-b0cb-b7c5db5d669a/—HD—-2024-
https://knowt.com/note/f0a5109c-a7de-4be6-97c2-8065920ceb1c/BGSubs——-
https://knowt.com/note/88099de5-5215-490b-ae41-49b8c20f2ba5/-2024——-
https://knowt.com/note/03dbf8c0-2546-4931-a107-1ffc633e1e52/-2024——-
https://knowt.com/note/48fa640f-d1da-4757-8c6d-797a648659c8/-2024—-1080p-
https://knowt.com/note/7b5d8613-458b-47d7-91b1-669d612d14d9/-Pochivkata-2024—-
https://knowt.com/note/764d8448-3cfa-4db3-a03f-60efadd5193e/BGSUB—-Pochivkata-2024-
https://knowt.com/note/6107982b-eb85-4151-98fd-2820b0ae4ca6/BG-SUB—2024—
https://knowt.com/note/cefd5f99-608d-4608-bef9-2b8c9ce90f13/-2024—-BG-Subs-
https://knowt.com/note/89ba910b-8da2-4881-a99d-961a8535650c/-2024——-
https://knowt.com/note/65f1d737-06d7-4c06-800f-97196a8a4067/-2024——
https://knowt.com/note/71e6eba7-51c5-41fa-b27e-691b75f42562/-Pochivkata——-BG
https://knowt.com/note/449026f8-ad20-4556-a35a-9ed20a89cb37/AUDIO-BG—Pochivkata-2024-
https://knowt.com/note/1efb45fa-2c3f-4b9e-b5a4-dad65280da88/BGSubs———
https://knowt.com/note/12ae62ef-4798-42b4-93ae-6e515fb6202a/——-2024-
https://knowt.com/note/2bd64916-8687-4c14-bba1-3196deba7e63/——-2024-
https://knowt.com/note/7b41fbac-7b09-413d-8e13-c186c6712657/——-2024-
https://knowt.com/note/85adaaff-2ddb-4fbb-af90-3cf53eb1ef32/——-Gundi—-Lege
https://knowt.com/note/5bb04cee-e8f1-4f0b-80e8-0a4dbe42396d/BGSUB———-Gu
https://knowt.com/note/cee973cb-2a2d-4fce-b977-3e2416141d0c/BG-SUB———
https://knowt.com/note/0e5be98c-5f74-46f4-802b-785b881ba6b5/——-2024—
https://knowt.com/note/c24488ff-5acf-48df-8e48-f2cc8a9f6def/——-2024—
https://knowt.com/note/cc4e37f3-745f-4010-b2b8-8f6ec80382e7/——-2024-
https://knowt.com/note/058d2c07-e23b-4bc2-9911-3d176d2e39b4/——-Gundi—-Leg
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https://knowt.com/note/3e5e4610-8005-4990-96d4-a27ef2fc5413/———
https://knowt.com/note/9812d526-3260-4eb7-8558-f8ee0b7d3177/BGSubs——-
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https://knowt.com/note/12c85093-d983-4cd4-812f-b95dc45f46fb/—-Chicken-factory-2024
https://knowt.com/note/4a609bbf-ee07-40e0-b8ff-cba35034d0b5/BGSUB——-Chicken-fa
https://knowt.com/note/1f34650b-6ebd-48d2-94ef-3c78f8964b47/BG-SUB——2024-
https://knowt.com/note/8d86f4c5-d414-4088-afa1-51f8a172c969/—-2024—-BG
https://knowt.com/note/94fa6cbe-2f49-46c3-8b5d-6b10adcb8476/—-2024—-
https://knowt.com/note/a39cba18-08b6-47de-a412-e1003d47851a/—-2024—
https://knowt.com/note/7da7c564-81fb-4a8f-9684-e21ca2d77956/—-Chicken-factory—-
https://knowt.com/note/20925d9f-f663-4fb8-8697-c67917bc168c/AUDIO-BG——Chicken-f
https://knowt.com/note/ef29f5a8-19c4-43d7-8e32-51e81726cc21/—HD——-
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https://knowt.com/note/39ee5704-2923-41db-aff2-148dadf462ee/VOIR-Criminal-Squad—Pantera-Strea
https://knowt.com/note/5908458b-c95f-4a48-b10e-1604433d2522/-Criminal-Squad—Pantera—Streaming-V
https://knowt.com/note/10ae0b39-dceb-41a9-9d88-ce5af80f061a/VoiR—Criminal-Squad—Pantera-2025-
https://knowt.com/note/97125598-61ad-4393-a8f8-09f74072bc6a/VOR-Criminal-Squad—Pantera-Strea
https://knowt.com/note/30206102-82fd-41e5-93b0-1021e574383c/FILMS-VOIR-Criminal-Squad—Pantera-20
https://knowt.com/note/5933f172-17b8-410f-b65a-1aa3a4b5dc63/FILMs-VOIR-Criminal-Squad—Pantera-S
https://knowt.com/note/25273cfe-3a23-4eb9-98f8-16ec59c256f0/FILMs—-Criminal-Squad—Pantera-Strea
https://knowt.com/note/ec3d5ac4-5ac9-4e7c-911d-23d130536523/Criminal-Squad—Pantera-2025-Streami
https://knowt.com/note/e3b48d38-a0a5-4a59-81e1-3cf4767b29a7/Tlcharger-Criminal-Squad—Pantera
https://knowt.com/note/3dc25de1-6e7f-4586-bfae-a3dbca7fff48/VOIR-Criminal-Squad—Pantera-Stream
https://knowt.com/note/7464d915-3e90-4540-addd-efc72e1448a3/VoiRCriminal-Squad—Pantera-
https://knowt.com/note/9fbc1488-2feb-4971-b404-5560287198bd/FILMs-VOIR-Criminal-Squad—Pantera
https://knowt.com/note/327221a2-aedb-4c20-9686-5ad8a98da157/VoiR-Criminal-Squad—Pantera-en-Stre
https://knowt.com/note/a74ba9c8-5647-4841-8ea4-843643c844d9/Voir-Films—-Criminal-Squad—Pantera-en
https://knowt.com/note/3edab60b-a322-4e0c-abd6-ed3224d5cc69/VOIR-Criminal-Squad—Pantera-en-St
https://knowt.com/note/f32be304-c5cf-4b92-8a8f-00447357c679/FILMSVOIR-Un-ours-dans-le-jura-en-
https://knowt.com/note/039e1180-bab5-4c04-b346-7379b1108a85/VOIR-Un-ours-dans-le-jura-Streaming
https://knowt.com/note/601076fe-3692-4124-a156-d3e939159160/-Un-ours-dans-le-jura—Streaming-VF-en
https://knowt.com/note/32e96d32-9d61-40f5-b562-75d92c851761/VoiR—Un-ours-dans-le-jura-2025-Stre
https://knowt.com/note/5d5e1b0e-3200-4159-9dd5-1cfe2331ff64/VOR-Un-ours-dans-le-jura-Streaming
https://knowt.com/note/408f2fbf-bd04-47bc-9f9c-903f0f45d052/FILMS-VOIR-Un-ours-dans-le-jura-2025-F
https://knowt.com/note/a15dcfb8-f45e-4c08-a086-4914c6703dda/FILMs-VOIR-Un-ours-dans-le-jura-Strea
https://knowt.com/note/8ef1bb76-b3aa-4745-aae6-12c7ea26ee37/FILMs—-Un-ours-dans-le-jura-Streaming
https://knowt.com/note/9f5cd32f-43db-4303-8e9a-ce83a26feb6f/Un-ours-dans-le-jura-2025-Streaming-V
https://knowt.com/note/d6b5062f-50e5-4025-996f-2240d92ffe24/Tlcharger-Un-ours-dans-le-jura-en-
https://knowt.com/note/402cd830-d714-4581-958b-2e7a6c10b495/VOIR-Un-ours-dans-le-jura-Streaming-
https://knowt.com/note/c745b8fe-e599-4aff-857f-c420a70e0af6/VoiRUn-ours-dans-le-jura—S
https://knowt.com/note/6bd331c8-2f39-4d82-ab2e-5db39b84cbb2/FILMs-VOIR-Un-ours-dans-le-jura-Str
https://knowt.com/note/027ffd57-bc67-4ff3-8358-a0ea43a2795e/VOIR-le-film-Un-ours-dans-le-jura-2025
https://knowt.com/note/9110ae5a-620e-45ff-814c-4c803f267ff8/Voir-Un-ours-dans-le-jura-Films-en-Strea
https://knowt.com/note/96af8f5f-4353-4a75-a4c6-a2b9186c6dc9/VOSTFR-Un-ours-dans-le-jura-2024-Stream