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/the-beast-within-full-movie-download-free-online-streaming-hd/profile
https://www.artstation.com/deadpool-wolverine-box-office-full-movie-hd/profile
https://github.com/TvEnja/-.Watch.-Kung-Fu-Panda-4-2024-FulLMovie-Free-Online-on-123-
https://github.com/TvEnja/WATCH-Kung-Fu-Panda-4-2024-FullMovie-Online-For-Free-At-Home
https://github.com/TvEnja/Watch-Kung-Fu-Panda-4-2024-FULLMOVIE-FREE-Online-on-English
https://github.com/TvEnja/WATCH-Kung-Fu-Panda-4-2024-FULLMOVIE-FREE-ONLINE-ON-ENGLISH-ON-JULY-28TH-2024
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://www.bookmarkinger.com/thank-you/
https://wow.curseforge.com/paste/3d9b7e27
https://www.wowace.com/paste/367f633e
https://community.thoracic.org/members/huhuy
https://community.thoracic.org/blog/https-github-com-tvenja-watch-kung-fu-panda-4-2024-fullmovie-fr-2
https://community.goldencorral.com/members/hasid
https://cofradesdegranada.ideal.es/members/kuisd
https://cofradesdegranada.ideal.es/articles/https-github-com-tvenja-watch-kung-fu-panda-4-2024-fullmovie-fr-2
https://cofradesdegranada.ideal.es/blog/https-github-com-tvenja-watch-kung-fu-panda-4-2024-fullmovie-fr-2
https://network.propertyweek.com/members/feasd
https://network.propertyweek.com/blog/https-github-com-tvenja-watch-kung-fu-panda-4-2024-fullmovie-fr-2
https://network.propertyweek.com/articles/https-github-com-tvenja-watch-kung-fu-panda-4-2024-fullmovie-fr-2
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/404645162545549313
https://www.nehannn.com/group-detail/115.html
https://www.vernonoutdoorsclub.org/guestbook.html
https://www.bookmarksuggest.com/thank-you/
https://www.bookmarkbaba.com/thank-you/
https://github.com/TvEnja/-.Watch.-A-Little-Something-Extra-2024-FulLMovie-Free-Online-on-123-
https://github.com/TvEnja/WATCH-A-Little-Something-Extra-2024-FullMovie-Online-For-Free-At-Home
https://github.com/TvEnja/Watch-A-Little-Something-Extra-2024-FULLMOVIE-FREE-Online-on-English
https://github.com/TvEnja/WATCH-A-Little-Something-Extra-2024-FULLMOVIE-FREE-ONLINE-ON-ENGLISH-ON-JULY-28TH-2024
https://github.com/TvEnja/-.Watch.-After-Everithing-2024-FulLMovie-Free-Online-on-123-
https://github.com/TvEnja/WATCH-After-Everithing-2024-FullMovie-Online-For-Free-At-Home
https://github.com/TvEnja/Watch-After-Everithing-2024-FULLMOVIE-FREE-Online-on-English
https://github.com/TvEnja/WATCH-After-Everithing-2024-FULLMOVIE-FREE-ONLINE-ON-ENGLISH-ON-JULY-28TH-2024
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://www.bookmarkinger.com/thank-you/
https://wow.curseforge.com/paste/229b2779
https://www.wowace.com/paste/f153d41a
https://community.thoracic.org/members/huhuy
https://community.thoracic.org/articles/https-github-com-tvenja-watch-kung-fu-panda-4-2024-fullmovie-fr-3
https://community.thoracic.org/blog/https-github-com-tvenja-watch-kung-fu-panda-4-2024-fullmovie-fr-3
https://community.goldencorral.com/members/hasid
https://community.goldencorral.com/blog/https-github-com-tvenja-watch-kung-fu-panda-4-2024-fullmovie-fr-2
https://community.goldencorral.com/articles/https-github-com-tvenja-watch-kung-fu-panda-4-2024-fullmovie-fr-3
https://cofradesdegranada.ideal.es/members/kuisd
https://cofradesdegranada.ideal.es/blog/https-github-com-tvenja-watch-kung-fu-panda-4-2024-fullmovie-fr-3
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/404645807235260417
https://www.nehannn.com/group-detail/115.html
https://wow.curseforge.com/paste/2c98748a
https://www.wowace.com/paste/f55ec52b
https://community.goldencorral.com/articles/https-github-com-tvenja-watch-kung-fu-panda-4-2024-fullmovie-fr-4
https://network.propertyweek.com/articles/https-github-com-tvenja-watch-kung-fu-panda-4-2024-fullmovie-fr-4
https://www.thaicarpenter.com/index.php?lay=show&ac=webboard_post&WBntype=1&Category=thaicarpentercom
https://hackmd.io/@a-movies/cffghbjnyui
https://wow.curseforge.com/paste/1cf4fcf3
https://dev.bukkit.org/paste/5bd0d607
https://hybrid-analysis.com/sample/8ac05728bd6a682ed5f9cc7973b10ed7bc9249e2f44d0bb4612bb1878e574306
https://paste.myst.rs/jxhu573j
https://pastelink.net/wmaf2r4k
https://www.bankier.pl/forum/zapisz-wiadomosc
https://telegra.ph/cfgvhbjku-07-28
https://pastebin.com/bYSZD3Q9
https://paste.gd/lKErlkLr
https://paiza.io/projects/p16sq9ze9-btfJAnyOqmKA?language=php
https://controlc.com/index.php?act=submit
https://jsfiddle.net/we869bLu/
https://yamcode.com/csbnmo-758
https://www.wowace.com/paste/770a67e0
https://glot.io/snippets/gygdkdrgim
https://github.com/cuevana-tv/Fly-Me-to-the-Moon-ONLINE-PELICULA-Espanol-HD-REPELIS-2024
https://github.com/n3tfl1x/Fly-Me-to-the-Moon-2024-en-1080p-Full-HD-Subtitulos-Espanol
https://github.com/disney-tv/Ver-En-Linea-Fly-Me-to-the-Moon-2024-La-Mejor-PELICULA-COMPLETA-HD-en-Espanol
https://github.com/megav1deo/VER-HD-Fly-Me-to-the-Moon-2024-Pelicula-Completa-en-linea-Latino-Gratis
https://github.com/megavide0/Gratis-PELICULA-Fly-Me-to-the-Moon-2024-La-Mejor-COMPLETA-en-Espanol-HD-1080p
https://github.com/ju5twatch/Fly-Me-to-the-Moon-2024-VER-PELICULA-COMPLETA-GRATIS-ESPA-OL-LATINO
https://github.com/tv-chanel/HD-Fly-Me-to-the-Moon-2024-Pelicula-Completa-en-HD-Espanol-Y-Latino
https://github.com/justw4tch-club/REPELIS-Fly-Me-to-the-Moon-2024-Pelicula-Completa-Online-Gratis-Espanol-y-Latino
https://github.com/j4swatch/Fly-Me-to-the-Moon-2024-Pelicula-Completa-Online-en-Espanol-Latino-y-Castellano
https://github.com/tvseri3s/REPELIS-Fly-Me-to-the-Moon-2024-Pelicula-Completa-Online-Gratis-en-Espanol-y-Latino
https://github.com/tvseri3s/VER-HD-Fly-Me-to-the-Moon-2024-Pel-cula-Completa-Online-Latino-Cuevana-3
https://github.com/j4swatch/REPELIS-Fly-Me-to-the-Moon-2024-PELICULA-HD-Online-EspanoL-linea-mp4-gratis
https://github.com/justw4tch-club/PelisPlus-Fly-Me-to-the-Moon-2024-Online-En-Espanol-y-latino-Cuevana-3
https://github.com/tv-chanel/VER-HD-Fly-Me-to-the-Moon-2024-PEL-CULA-COMPLETA-ONLINE-EN-ESPANOL
https://github.com/ju5twatch/VER-HD-Fly-Me-to-the-Moon-2024-PELICULA-COMPLETA-ONLINE-EN-ESPANOL
https://github.com/megavide0/VER-PELIS-Fly-Me-to-the-Moon-2024-Pelicula-Completa-Online-Gratis-Espanol-y-Latino
https://github.com/megav1deo/Fly-Me-to-the-Moon-2024-Pelicula-Completa-Online-Gratis-Espanol-y-Latino
https://github.com/disney-tv/1080p-Fly-Me-to-the-Moon-2024-Pelicula-Completa-O.n.l.i.n.e-Espanol-y-Latino
https://github.com/n3tfl1x/CINE-HD-Fly-Me-to-the-Moon-2024-Pelicula-Completa-Online-Espanol-y-Latino
https://github.com/cuevana-tv/CINE-HD-Fly-Me-to-the-Moon-2024-Pelicula-Completa-Online-Espanol-y-Latino
https://pastelink.net/cw1r4p65
https://hackmd.io/@fesdfsef/Hy0t3uQYA
https://www.bankier.pl/forum/wiadomosc-zapisana?post_id=67462899&obs=&emal=&st=1&thread_id=
https://glot.io/snippets/gygaouxx8d
https://dev.bukkit.org/paste/7a7d625a
https://jsfiddle.net/98Luk3b5/
https://wow.curseforge.com/paste/33a94d0b
https://www.wowace.com/paste/9cfbe9bf
https://paste2.org/CnOIJymU
https://telegra.ph/fdsf-07-28-2
https://paiza.io/projects/i8jV2jw_fSm4yXjk-en4uA?language=php
https://hybrid-analysis.com/sample/cad3a2f2e1466f992165eb1f41507dbd0dcf10302a50b58ba99a579031632ef3
https://paste.intergen.online/view/5fb46255
https://rentry.co/yi7qpypb
https://tech.io/snippet/cPbASKp
https://glot.io/snippets/gygapthyef
https://pastebin.freeswitch.org/view/1c52eba0
https://github.com/cuevana-tv/VER-Un-lugar-tranquilo-Dia-1-ONLINE-PELICULA-Espanol-HD-REPELIS-2024
https://github.com/n3tfl1x/Un-lugar-tranquilo-Dia-1-2024-en-1080p-Full-HD-Subtitulos-Espanol
https://github.com/disney-tv/Ver-En-Linea-Un-lugar-tranquilo-Dia-1-2024-La-Mejor-PELICULA-COMPLETA-HD-en-Espanol
https://github.com/megav1deo/VER-HD-Un-lugar-tranquilo-Dia-1-2024-Pelicula-Completa-en-linea-Latino-Gratis
https://github.com/megavide0/Gratis-PELICULA-Un-lugar-tranquilo-Dia-1-2024-La-Mejor-COMPLETA-en-Espanol-HD-1080p
https://github.com/ju5twatch/Un-lugar-tranquilo-Dia-1-2024-VER-PELICULA-COMPLETA-GRATIS-ESPA-OL-LATINO
https://github.com/tv-chanel/HD-VER-Un-lugar-tranquilo-Dia-1-2024-Pelicula-Completa-en-HD-Espanol-Y-Latino
https://github.com/justw4tch-club/REPELIS-Un-lugar-tranquilo-Dia-1-2024-Pelicula-Completa-Online-Gratis-Espanol-y-Latino
https://github.com/j4swatch/VER-Un-lugar-tranquilo-Dia-1-2024-Pelicula-Completa-Online-en-Espanol-Latino-y-Castellano
https://github.com/tvseri3s/REPELIS-Ver-Un-lugar-tranquilo-Dia-1-2024-Pelicula-Completa-Online-Gratis-en-Espanol-y-Latino
https://github.com/cuevana-tv/CINE-HD-Un-lugar-tranquilo-Dia-1-2024-Pelicula-Completa-Online-Espanol-y-Latino
https://github.com/n3tfl1x/CINE-HD-Un-lugar-tranquilo-Dia-1-2024-Pelicula-Completa-Online-Espanol-y-Latino
https://github.com/disney-tv/1080p-Ver-Un-lugar-tranquilo-Dia-1-2024-Pelicula-Completa-O.n.l.i.n.e-Espanol-y-Latino
https://github.com/megav1deo/VER-Un-lugar-tranquilo-Dia-1-2024-Pelicula-Completa-Online-Gratis-Espanol-y-Latino
https://github.com/megavide0/VER-PELIS-Un-lugar-tranquilo-Dia-1-2024-Pelicula-Completa-Online-Gratis-Espanol-y-Latino
https://github.com/ju5twatch/VER-HD-Un-lugar-tranquilo-Dia-1-2024-PELICULA-COMPLETA-ONLINE-EN-ESPANOL
https://github.com/tv-chanel/VER-HD-Un-lugar-tranquilo-Dia-1-2024-PEL-CULA-COMPLETA-ONLINE-EN-ESPANOL
https://github.com/justw4tch-club/PelisPlus-VER-Un-lugar-tranquilo-Dia-1-2024-Online-En-Espanol-y-latino-Cuevana-3
https://github.com/j4swatch/REPELIS-VER-Un-lugar-tranquilo-Dia-1-2024-PELICULA-HD-Online-EspanoL-linea-mp4-gratis
https://github.com/tvseri3s/VER-HD-Un-lugar-tranquilo-Dia-1-2024-Pel-cula-Completa-Online-Latino-Cuevana-3
https://pastelink.net/a3rjanzr
https://hackmd.io/@fesdfsef/HJPFfdXKC
https://www.bankier.pl/forum/wiadomosc-zapisana?post_id=67462575&obs=&emal=&st=1&thread_id=
https://glot.io/snippets/gyg9i5kaqg
https://dev.bukkit.org/paste/14a9e3b7
https://jsfiddle.net/re910pjw/
https://wow.curseforge.com/paste/e309523f
https://www.wowace.com/paste/2bd413fc
https://paste2.org/L4b1eXsw
https://telegra.ph/dsfd-07-28
https://pastebin.com/Y4uZBXG9
https://paiza.io/projects/fHpd56al5QunXUSAcQd7cg?language=php
https://hybrid-analysis.com/sample/ab629702f4d285382fe584177ee240c8adc573e66dbbf5eaf2cdd0e3e85de470
https://paste.intergen.online/view/088f9c97
https://rentry.co/vfwgx8ie
https://tech.io/snippet/wjw76KF
https://glot.io/snippets/gyg9je4cs1
https://pastebin.freeswitch.org/view/66155174