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://communityin.oppo.com/thread/1275668015681110025
https://communityin.oppo.com/thread/1275836711963721732
https://communityin.oppo.com/thread/1275834774178496513
https://communityin.oppo.com/thread/1275833503203721223
https://communityin.oppo.com/thread/1275666626267578371
https://lookerstudio.google.com/reporting/861d4c28-3482-4689-a5b4-4f31e1c6f894/page/FOhGD
https://lookerstudio.google.com/reporting/5f25e7ff-27fe-4f89-b6f5-8a51190a5f70/page/ucjGD
https://lookerstudio.google.com/reporting/da5aa2de-61b0-4182-b85d-5f6a81f59ca0
https://lookerstudio.google.com/reporting/ca710f31-ed43-4e98-805b-d715dc470cb0
https://lookerstudio.google.com/reporting/9c2c97ac-37f2-4fb4-bdbf-ddfbf497ee3d
https://www.artstation.com/girls-rush-the-animation-2021-fullmovie-online-hd-english/profile
https://github.com/tvberkah/-.WATCH.-Kung-Fu-Panda-4-2023-FullMovie-Online-Free-on-123MOVIES
https://github.com/tvberkah/WATCH-Kung-Fu-Panda-4-2024-.FullMovie.-Free-Online-on-123Movie
https://github.com/tvberkah/WATCH-Kung-Fu-Panda-4-FullMovie-2024-MP4-720p-1080p-HD-4K-English
https://github.com/tvberkah/WATCH-Kung-Fu-Panda-4-2024-.FullMovie.-Free-Online-on-123Movi
https://github.com/tvberkah/-.WATCH.-Kung-Fu-Panda-4-2023-FullMovie-Online-Free-on-123MOVIES
https://github.com/tvberkah/WATCH-Kung-Fu-Panda-4-2024-.FullMovie.-Free-Online-on-123Movie
https://github.com/tvberkah/WATCH-Kung-Fu-Panda-4-FullMovie-2024-MP4-720p-1080p-HD-4K-English
https://github.com/tvberkah/WATCH-Kung-Fu-Panda-4-2024-.FullMovie.-Free-Online-on-123Movi
https://github.com/Tv-Iblis/-.WATcH.-full-Kung-Fu-Panda-4-2024-.FulLMovie-Free-Online-On-Streamings
https://github.com/Tv-Iblis/WATCH-Kung-Fu-Panda-4-2024-FULLMOVIE-FREE-ONLINE-ON-ENGLISH-ON-JULY-28TH-2024
https://github.com/Tv-Iblis/Watch-Kung-Fu-Panda-4-2024-.FulLMovie.-Free-Online-on-English
https://github.com/Tv-Iblis/Watch-Kung-Fu-Panda-4-FULLMOVIE-FrEE-Download-Online-on-English-Subtitle
https://github.com/Tv-Iblis/-.DOWNLOAD.-Kung-Fu-Panda-4-FULLMovie-FREE-Online-on-English
https://github.com/Tv-Iblis/-.WATcH.-full-A-Little-Something-Extra-2024-.FulLMovie-Free-Online-On-Streamings
https://github.com/Tv-Iblis/WATCH-A-Little-Something-Extra-2024-FULLMOVIE-FREE-ONLINE-ON-ENGLISH-ON-JULY-28TH-2024
https://github.com/Tv-Iblis/Watch-A-Little-Something-Extra-2024-.FulLMovie.-Free-Online-on-English
https://github.com/Tv-Iblis/Watch-A-Little-Something-Extra-FULLMOVIE-FrEE-Download-Online-on-English-Subtitle
https://github.com/Tv-Iblis/-.DOWNLOAD.-A-Little-Something-Extra-FULLMovie-FREE-Online-on-English
https://github.com/Tv-Iblis/-.WATcH.-full-After-Everything-2024-.FulLMovie-Free-Online-On-Streamings
https://github.com/Tv-Iblis/WATCH-After-Everything-2024-FULLMOVIE-FREE-ONLINE-ON-ENGLISH-ON-JULY-28TH-2024
https://github.com/Tv-Iblis/Watch-After-Everything-2024-.FulLMovie.-Free-Online-on-English
https://github.com/Tv-Iblis/Watch-After-Everything-FULLMOVIE-FrEE-Download-Online-on-English-Subtitle
https://github.com/Tv-Iblis/-.DOWNLOAD.-After-Everything-FULLMovie-FREE-Online-on-English
https://github.com/Tvluffy/WATCH-Dune-Part-Two-2024-.FullMovie.-Free-Online-on-123Movie
https://ultrafighteronline.com/topic/95/axcdfgvt-12234
https://medicine.ju.edu.jo/lists/confreg/allitems.aspx?paged=true&pagedprev=true&p%255fid=75618&pagefirstrow=4070&view=%7B02ed05f7-bda9-44ef-bf5f-c25827d57ed8%7D
https://community.goldencorral.com/blog/azewd3c4
https://community.goldencorral.com/articles/erdetrvt
https://toirscript.com/topic/805/asaxas
https://wow.curseforge.com/paste/b1caa114
https://www.wowace.com/paste/1c078fdc
https://community.thoracic.org/members/huhuy
https://community.thoracic.org/blog/sadxcdrt
https://community.goldencorral.com/members/hasid
https://cofradesdegranada.ideal.es/members/kuisd
https://cofradesdegranada.ideal.es/members/kuisd
https://cofradesdegranada.ideal.es/articles/https-github-com-tvluffy-watch-dune-part-two-2024-fullmovie-free-
https://cofradesdegranada.ideal.es/blog/https-github-com-tvluffy-watch-dune-part-two-2024-fullmovie-free-
https://network.propertyweek.com/members/feasd
https://network.propertyweek.com/blog/zsdxcvr-w-rtd
https://tic-tac.teleco.uvigo.es/members/gsoks
https://www.thaicarpenter.com/index.php?lay=show&ac=webboard_post&WBntype=1&Category=thaicarpentercom
https://wokwi.com/projects/404823742434704385
https://www.nehannn.com/group-detail/115.html
https://www.vernonoutdoorsclub.org/guestbook.html
https://www.bookmarkinger.com/thank-you/
https://www.bookmarksuggest.com/thank-you/
https://www.bookmarkbaba.com/thank-you/
https://medicine.ju.edu.jo/lists/confreg/allitems.aspx?paged=true&pagedprev=true&p%2525255fid=47481&pagefirstrow=151&view=%7B02ed05f7-bda9-44ef-bf5f-c25827d57ed8%7D
https://wow.curseforge.com/paste/0cbe1ee0
https://www.wowace.com/paste/78a3e33b
https://community.goldencorral.com/articles/xcv-dghrf
https://network.propertyweek.com/articles/xdcfgvbh-u
https://www.thaicarpenter.com/index.php?lay=show&ac=webboard_post&WBntype=1&Category=thaicarpentercom
https://community.thoracic.org/articles/dffvby
https://hackmd.io/a-movies/zaxdfdgvfhbj https://jsbin.com/?html,output https://wow.curseforge.com/paste/e1f89e7e https://dev.bukkit.org/paste https://hybrid-analysis.com/sample/8ecd895d368d7e4637e88bc1b5b63dd88fe056864345073fb96ef1b6f970d78b https://paste.myst.rs/eowl4jyl https://pastelink.net/unwx0eud https://www.bankier.pl/forum/wiadomosc-zapisana?post_id=67486919&obs=&emal=&st=1&thread_id= https://telegra.ph/xdfgbnu-i-07-30 https://pastebin.com/2L7ByTFj https://paste.gd/9eVn9jJg https://paste.gd/Eys3qvLQ https://paiza.io/projects/8SEyg0W58XVEd95N8paxxg?language=php https://glot.io/snippets/gyij9aych8 https://jsfiddle.net/tp3bg2jc/ https://yamcode.com/cvgbhnmj-6 https://www.wowace.com/paste/5fdc79b2 https://github.com/Tvluffy/WATCH-Kung-Fu-Panda-4-2024-.FullMovie.-Free-Online-on-123Movie https://ultrafighteronline.com/topic/96/cdffgythuynu https://medicine.ju.edu.jo/lists/confreg/allitems.aspx?paged=true&pagedprev=true&p%255fid=75618&pagefirstrow=4070&view=%7B02ed05f7-bda9-44ef-bf5f-c25827d57ed8%7D https://toirscript.com/topic/806/dcfdgnuhmiu https://community.goldencorral.com/blog/cvbnjhj https://wow.curseforge.com/paste/4952c568 https://www.wowace.com/paste/d9698685 https://community.thoracic.org/members/huhuy https://community.goldencorral.com/members/hasid https://community.goldencorral.com/articles/xdfgbnu https://cofradesdegranada.ideal.es/members/kuisd https://network.propertyweek.com/members/feasd https://network.propertyweek.com/blog/xdfgrvhbjk https://network.propertyweek.com/articles/szxdfgbnhjk https://tic-tac.teleco.uvigo.es/members/gsoks https://www.thaicarpenter.com/index.php?lay=show&ac=webboard_post&WBntype=1&Category=thaicarpentercom https://wokwi.com/projects/404825121332455425 https://www.nehannn.com/group-detail/115.html https://www.vernonoutdoorsclub.org/guestbook.html https://www.bookmarkinger.com/thank-you/ https://www.bookmarksuggest.com/thank-you/ https://www.bookmarkbaba.com/thank-you/ https://medicine.ju.edu.jo/lists/confreg/allitems.aspx?paged=true&pagedprev=true&p%2525255fid=47481&pagefirstrow=151&view=%7B02ed05f7-bda9-44ef-bf5f-c25827d57ed8%7D https://wow.curseforge.com/paste/ed5efe26 https://www.wowace.com/paste https://www.wowace.com/paste/87ef7dd7 https://cofradesdegranada.ideal.es/articles/zsdfgy https://www.thaicarpenter.com/index.php?lay=show&ac=webboard_post&WBntype=1&Category=thaicarpentercom https://community.thoracic.org/members/huhuy https://hackmd.io/a-movies/xddfgc
https://wow.curseforge.com/paste/dc5eac3e
https://dev.bukkit.org/paste/6aaadffd
https://hybrid-analysis.com/sample/31f27a5f9b81cb50123eef1dfd920f3d0a5050457499fc66e9d0960f8a19e07f
https://paste.myst.rs/zgr10gvi
https://pastelink.net/u2gzenk3
https://www.bankier.pl/forum/wiadomosc-zapisana?post_id=67487425&obs=&emal=&st=1&thread_id=
https://telegra.ph/xdsfghhnmi-07-30
https://pastebin.com/xpCKpnfC
https://paste.gd/AIjOkLDu
https://paiza.io/projects/t6yVJPJvFTJmGMz0eC9Y-A?language=php
https://glot.io/snippets/gyijum4fni
https://jsfiddle.net/mr9w3gLd/
https://yamcode.com/sxdfdvfgh
https://www.wowace.com/paste/793222ca
https://github.com/Tvluffy/Furiosa-A-Mad-Max-Saga-4-2024-.FullMovie.-Free-Online-on-123Movie
https://ultrafighteronline.com/topic/97/dcfggby
https://medicine.ju.edu.jo/lists/confreg/allitems.aspx?paged=true&pagedprev=true&p%255fid=75618&pagefirstrow=4070&view=%7B02ed05f7-bda9-44ef-bf5f-c25827d57ed8%7D
https://toirscript.com/topic/807/xdtxht
https://wow.curseforge.com/paste/7f84b091
https://www.wowace.com/paste/ecdea2ee
https://community.thoracic.org/members/huhuy
https://community.thoracic.org/articles/zasdfggbhu
https://community.thoracic.org/blog/xdtfryyvtbyu
https://community.goldencorral.com/members/hasid
https://cofradesdegranada.ideal.es/members/kuisd
https://network.propertyweek.com/members/feasd
https://tic-tac.teleco.uvigo.es/members/gsoks
https://www.thaicarpenter.com/index.php?lay=show&ac=webboard_post&WBntype=1&Category=thaicarpentercom
https://wokwi.com/projects/404826174582147073
https://www.nehannn.com/group-detail/115.html
https://www.vernonoutdoorsclub.org/guestbook.html
https://www.bookmarkinger.com/thank-you/
https://www.bookmarksuggest.com/thank-you/
https://www.bookmarkbaba.com/thank-you/
https://medicine.ju.edu.jo/lists/confreg/allitems.aspx?paged=true&pagedprev=true&p%2525255fid=47481&pagefirstrow=151&view=%7B02ed05f7-bda9-44ef-bf5f-c25827d57ed8%7D
https://hackmd.io/@a-movies/szdxcvg
https://wow.curseforge.com/paste/bc1ab5bc
https://www.wowace.com/paste/04cc242b
https://community.goldencorral.com/articles/sdcfdgbnyu
https://www.thaicarpenter.com/index.php?lay=show&ac=webboard_post&WBntype=1&Category=thaicarpentercom
https://wow.curseforge.com/paste/de1e43c7
https://dev.bukkit.org/paste/27716ca1
https://hybrid-analysis.com/sample/77c645bc69ac23b6ad2b0949354b97d17432a5f448191d1786fab56caba995b1
https://paste.myst.rs/ar6b002w
https://pastelink.net/bs2mma4y
https://www.bankier.pl/forum/zapisz-wiadomosc
https://telegra.ph/dcfghnjkui-07-30
https://pastebin.com/sTeWGfAq
https://paste.gd/z623u5fm
https://paiza.io/projects/1Wtj9b-W2og5nBKAo7QJnw?language=php
https://glot.io/snippets/gyik8arggv
https://jsfiddle.net/L8b5aoet/
https://www.wowace.com/paste/4ba2d1ed
https://www.linkedin.com/pulse/free100k-tiktok-likes-free-tik-tok-followers-generator-code-ew6ce
https://www.linkedin.com/pulse/how-get-followers-tiktok-2024-collect-10k-follower-likes-easy-g4n2e/
https://www.linkedin.com/pulse/get-tiktok-followers-likes-fast-new-method-free-code-here-avr7e
https://www.linkedin.com/pulse/get-free-tiktok-followers-codes-generator-august-september-ekape
https://www.linkedin.com/pulse/how-get-followers-tiktok-2024-collect-100k-free-generator-lbupe
https://www.linkedin.com/pulse/new-method10k-free-tiktok-follower-10-way-grow-your-followers-u4rde
https://www.linkedin.com/pulse/get-free-tiktok-fans-likes-followers-generator-august-2024-krcoe
https://www.linkedin.com/pulse/get-free-nintendo-eshop-codes-100gift-card-generator-august-wlgee
https://www.linkedin.com/pulse/nintendo-eshop-gift-card-codes-generator-monopolygo-3-0-lib0e
https://www.linkedin.com/pulse/latest-nintendo-gift-card-code-generator-2024-collect-free-bogze
https://www.linkedin.com/pulse/new-xbox-gift-cards-code-generator-updated-gie6f
https://www.linkedin.com/pulse/updatedfreexbox-gift-card-code-generator-gsjnf
https://www.linkedin.com/pulse/unused-xbox-gift-cards-generator-august-te7rf
https://www.linkedin.com/pulse/100-working-free-psn-gift-cards-code-generator-updated-august-4vbgf
https://www.linkedin.com/pulse/new-editionfree-psn-gift-cards-code-generator-august-2024-qfzjf
https://www.linkedin.com/pulse/100-working-free-playstationpsn-gift-cards-code-generator-0gjuf
https://www.linkedin.com/pulse/working10k-free-tiktok-followers-generator-tools-without-survey-fqp7f
https://www.linkedin.com/pulse/100-new-free-tiktok-followers-generator-2024-2025-get-unlimited-q8slf
https://www.linkedin.com/pulse/how-get-followers-tiktok-2024-collect-unlimited-tik-tok-follower-mj3if
https://www.linkedin.com/pulse/100-workingtodays-free-monopoly-go-dice-links-august-2024-oyq1f
https://www.linkedin.com/pulse/no-surveyfree-monopoly-go-dice-links-july-2024-get-free-bm3tf
https://www.linkedin.com/pulse/new-tricks-free-monopoly-go-dice-links-august-2024-collect-rycmf
https://www.linkedin.com/pulse/no-survey-free-monopoly-go-dice-collect-all-rolls-links-august-5zdxf
https://www.linkedin.com/pulse/new-editionmonopoly-go-all-active-free-dice-links-august2024-xfodf
https://www.linkedin.com/pulse/unlock-your-august-2024-fortnite-v-bucks-generator-today-free-9gbxf
https://www.linkedin.com/pulse/100-freefortnite-v-bucks-codes-2024-working-unused-code-list-qztzf
https://www.linkedin.com/pulse/no-surveyfreexbox-gift-card-code-generator-2024-get-free-tcsqf
https://www.linkedin.com/pulse/new-tricksxbox-gift-cards-code-generator-updated-august-c1cpf
https://www.bankier.pl/forum/wiadomosc-zapisana?post_id=67496747&obs=&emal=&st=1&thread_id=
https://www.pastery.net/uthbux/
https://paste.enginehub.org/ns6evXTuR
https://paste.laravel.io/372d5476-ee9b-4b10-89ed-c2a1346c8b90
https://ivpaste.com/v/1nk3SJHHE3
https://paste.feed-the-beast.com/view/42bfbfdf
https://glot.io/new/assembly
https://pastebin.com/1wb71A1d
https://rextester.com/
https://paste.rs/4tjv4.txt
https://tiny-paste.com/136997/
https://ideone.com/TL16Go
https://sebsauvage.net/paste/?3f88252ec637093a#P4P0hTYWbJWMQCK8+kat9oQ9HmCHB7DHuYjXScNrh0E=
https://paiza.io/projects/FmxbdfCp3jD2k0k1GBggSA?language=php
https://telegra.ph/wdwdwa-07-30
http://pastie.org/p/48upJ8Ufa1IZkkVkLty0jK
https://pastelink.net/4bj9ogvf
https://pastebin.ai/ggmpehy4er
https://paste2.org/V92tg2Na
https://rentry.co/845×96wo
https://pastebin.pl/
https://paste.vpsfree.cz/sMKdnYrH
https://notes.io/wvYFx
https://p.ip.fi/A1pF
https://homment.com/lrKYSCaRXUicAYAchfGV
https://snippet.host/saoymk
https://paste.mozilla.org/A601tWzd
https://paste.intergen.online/view/bb6ef6a2
https://pokepast.es/b1f1cc65c2d3cf13
https://www.jobin.co.za/posted-cv/340824.html
https://claraaamarry.copiny.com/question/details/id/864130
https://herbalmeds-forum.biolife.com.my/d/109044-awdwadwad
https://paste.myst.rs/w63klie7
https://ctxt.io/2/AABYAIRdFQ
https://bitbin.it/04Bv4bvw/
https://click4r.com/posts/g/17519704/dwadad
https://paste.ee/p/Bb0iL
https://paiza.io/projects/8lMIPMkOICD36KKUbX5QCw?language=php
https://herbalmeds-forum.biolife.com.my/d/109048-dwadwad
http://nopaste.ceske-hry.cz/409168
https://paste.imirhil.fr/?5e3d686d14db9c52#tSoNV86vJUCqU04dMbxR2mNZizFZvJx9OJr4WPzsu9Q=
https://paste.chapril.org/?00f21f8ad4102ce4#EWZXFLbkosNDW5XJDE9usSbCLbvbaDGGPPLmF9XqGqgf
https://pastebin.freeswitch.org/view/9b7f533a
https://quicknote.io/f19974e0-4e9e-11ef-89f2-670c81b6b7c9
https://forum.instube.com/d/112552-dwawad
https://claraaamarry.copiny.com/idea/details/id/193363
https://www.nehannn.com/group-detail/115.html
https://www.bihann.com/cast/754.html