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://bitbucket.org/atlassian/atlasboard-atlassian-package/issues/2610/watch-scream-6-2023-fullmovie-online-on
https://www.reddit.com/r/Popcoorn/comments/11p7zsw/how_to_watch_scream_vi_scream_6_full_movie_online/
https://www.reddit.com/r/Popcoorn/comments/11ov16w/theres_only_one_way_to_watch_scream_vi_right_now/
https://www.reddit.com/r/Popcoorn/comments/11ojx2q/where_to_watch_scream_6_online_free_is_scream_vi/
https://sway.office.com/5Jc546kGe3a9ETEi
https://mastermovies0.blogspot.com/2023/03/watch-now-creed-iii-full-movies-online.html
https://mastermovies0.blogspot.com/2023/03/watch-cocaine-bear-full-movies-online.html
https://mastermovies0.blogspot.com/2023/03/watch-now-demon-slayer-kimetsu-no-yaiba.html
https://lexcliq.com/watch-demon-slayer-kimetsu-no-yaiba-to-the-swordsmith-village-2023-fullmovie-online-streaming-download-free-at-home/
https://lexcliq.com/watch-creed-iii-2023-fullmovie-online-live-streaming-download-free-at-home/
https://lexcliq.com/watch-creed-iii-2023-full-movie-online-live-streaming-download-free-at-anywhere/
https://lexcliq.com/you-can-watch-now-demon-slayer-kimetsu-no-yaiba-to-the-swordsmith-village-full-movie-online-live-streaming-at-any-where/
https://lookerstudio.google.com/u/0/reporting/c3ba8f2b-96ea-44a5-92d7-62ca64f05687/page/5HeGD
https://lookerstudio.google.com/u/0/reporting/4c99f7c4-7d9d-4cbe-8efe-12bcff56fef4/page/5HeGD
https://lookerstudio.google.com/reporting/a1c8f4b7-88c6-4482-9594-d2189c3a3b30/page/5HeGD?s=gyaIwugRnpo
https://vocal.media/photography/watch-denom-slayer-kimetsu-no-yaiba-to-the-swordsmith-village-2023-full-movie-online-free-at-anywhere
https://sites.google.com/view/watch-cocaine-bear-2023/home
https://sites.google.com/view/streaming-cocaine-bear-online/home
https://sites.google.com/view/live-streaming-cocaine-bear/home
https://sites.google.com/view/movies-loverr/home
https://sites.google.com/view/watch-cocaine-bear/home
https://sites.google.com/view/live-streaming-cocaine-bears/home
https://sites.google.com/view/watch-cocaine-bear-online/home
https://m.ok.ru/dk?st.cmd=userMediaStatusComments&st.edit=off&st.rpl=off&st.topicId=156186812079023&prevCmd=userProfile&tkn=6467&cl.id=1677848024457&clickLog=%5B%7B%22target%22%3A%22text%22%7D%2C%7B%22target%22%3A%22content%22%7D%2C%7B%22topicId%22%3A%22156186812079023%22%2C%22groupId%22%3A%22null%22%2C%22target%22%3A%22topicCard%22%7D%2C%7B%22feedPage%22%3A%221%22%2C%22topicId%22%3A%22156186812079023%22%2C%22feedPosition%22%3A%220%22%2C%22feedFeatures%22%3A%220701ae01030201ffffff0000ffff000000000000000104008000%22%2C%22feedId%22%3A%22feedId030100000089c5ce53af0000d07c6f7bd9af%22%7D%2C%7B%22feedLocation%22%3A%22self%22%2C%22feedFilterId%22%3A%220%22%2C%22offerLocation%22%3A%22FEED%22%7D%5D
https://ballparkblueprints.com/blogs/news/ballpark-profile-minute-maid-park?comment=130916352246#comments
https://www.gallantoro.com/blogs/gallantoro/18815467-be-a-man-be-a-strong-man?comment=130756313321#comments
https://marcomarcounderwear.com/blogs/mens-underwear-blog/how-wearing-color-can-influence-your-mood?comment=126796365898#comments
https://amourducake.com/blogs/english-blog/my-delicious-express-chocolate-cake?comment=129310916771#comments
https://nominalx.com/en-de/blogs/meaningful-accessories/doing-our-part-during-covid?comment=125975462075#comments
https://makely.shop/blogs/inspiration/6-lampshade-making-secrets-that-will-make-your-life-easier?comment=133638193465#comments
https://paste.artemix.org/-/z3bA~k
https://www.puravidabracelets.com/blogs/the-pv-scoop/galentines-movie-night-idea?comment=128158236758#comments
https://www.chudabeef.com/blogs/blog-1/41310209-new-bags-are-in?comment=130633498780#comments
https://www.lomarfarms.com/blogs/news/people?comment=134123651377#comments
https://tex.com.tw/blogs/manufacture/about-jis-layout-design?comment=130743795867#comments
https://www.savetheheartbeat.org/blogs/heart-warrior-of-the-week/megan-cauley?comment=135982514239#comments
https://tappedout.net/mtg-decks/muidtditdi/?cb=1744130512
https://tappedout.net/mtg-decks/atateaayuolu/?cb=1744130627
https://onlinegdb.com/ykUk02sBF
https://onlinegdb.com/Q30wbIv7T
https://push.fm/fl/vcywjgpm
https://push.fm/fl/hn93qnzj
https://push.fm/fl/5mypbcyz
https://push.fm/fl/80duyaza
https://push.fm/fl/qexulpdo
https://push.fm/fl/wll6klig
https://push.fm/fl/bq9iykq1
https://push.fm/fl/rxd7fpyo
https://push.fm/fl/ofzwywar
https://push.fm/fl/tw5qsbqc
https://push.fm/fl/zapo9yxt
https://push.fm/fl/b3feaqf4
https://push.fm/fl/je8oksru
https://push.fm/fl/ozzijqui
https://thangs.com/mythangs/file/1305923
https://thangs.com/mythangs/file/1305939
https://thangs.com/designer/MRFRICHO/3d-model/Download%20%7BPDF%7D%20Fearless%20%28The%20Powerless%20Trilogy%20%233%29%20by%20Lauren%20Roberts-1305939
https://thangs.com/designer/CHIROPILHO/3d-model/Download%20%7BPDF%7D%20Great%20Big%20Beautiful%20Life%20by%20Emily%20Henry-1305923
Vigor Force In Penis Enlargement Find out now! What products can you buy?
Vigor Force may vary from person to person depending on age, health, and consistency of use. Clinical evidence for substantial penis enlargement through supplements remains limited, and most benefits are anecdotal or based on general sexual performance enhancement. Vigor Force represents a modern, herbal approach to male enhancement, focusing on improving blood flow, libido, and stamina. While it may not offer dramatic or permanent penis enlargement, it could support better erections and increased sexual satisfaction.
Click Here To Know More Information :
https://sites.google.com/view/vigor-force-in-penis-enlargeme
https://sites.google.com/view/vigorforceinpenisenlargement20
https://groups.google.com/g/vigor-force-in-penis-enlargement/c/b_-4snaFM18
https://groups.google.com/g/vigor-force-in-penis-enlargement/c/b_-4snaFM18
https://www.italki.com/en/post/adYk91whkWEMjtiKIxP6VS
https://www.italki.com/en/post/adYk91whkWEMjtiKIxP6es
https://colab.research.google.com/drive/196Em4AxpBJKm1RtqZOe5VyrrybtPMxiu?usp=sharing
https://colab.research.google.com/drive/1urbxC2I7t9Bw7AtvtGaMJDnX9UesDetZ?usp=sharing
https://colab.research.google.com/drive/1i4JGoP8gJ0QzPxNIM7e1j37OD3QqqXrl?usp=sharing
https://colab.research.google.com/drive/1ryvccb1S2h4BoNUBGP0Awl68YyHr2gK8?usp=sharing
https://www.facebook.com/profile.php?id=61574850911974
https://www.facebook.com/groups/1338965237349074
https://docs.google.com/spreadsheets/d/16meOU52mZaZpomHYf9uNDLNYgU9r48E8kmXfsjnL_C0/edit
https://docs.google.com/spreadsheets/d/1QiYz7pR9GQ8D5KqKG5xCaXuMfr9IXA4TGt5WapEDeC4/edit?usp=sharing
https://www.facebook.com/Knox47ForMenMaleEnhancement/
https://sites.google.com/view/vigor-force-in-male-enhancemen
https://sites.google.com/view/vigorforceinmaleenhancement
https://www.facebook.com/VigorForceInMaleEnhancement/
https://www.facebook.com/groups/vigorforceinmaleenhancement
https://vigorforceinmaleenhancementrev.godaddysites.com/
https://colab.research.google.com/drive/1Ut7onLk4aUUeFl_UuHuBJ0Px_VeD5Dlk?usp=sharing
https://colab.research.google.com/drive/1Asl3Pfe2elllUTz3ygXaVTsznHfiWgnO?usp=sharing
https://colab.research.google.com/drive/1DsHWaHHB-peHZoEk1_36oMyNEOL4r7oH?usp=sharing
https://colab.research.google.com/drive/1EiIDWRglrhsgQQhh862xzLWOzRIwec60?usp=sharing
https://www.facebook.com/ThrustMaxGummiesshop/
https://www.facebook.com/VelotalMaleEnhancementshop/
https://www.facebook.com/groups/velotalmaleenhancementbuy2025
https://sites.google.com/view/velotalmaleenhancementshop/home
https://sites.google.com/view/velotal-male-enhancement-2025/home
https://www.italki.com/en/post/0nqbE9IIDfy0UxO3POtRq4
https://www.italki.com/en/post/bI2TzEKDq5pgZRSFVjVxk0
https://velotalmaleenhancement69.godaddysites.com/f/velotal-male-enhancement-100%25-clinically-certified-ingredients
https://velotalmaleenhancementrealfact.godaddysites.com/
https://colab.research.google.com/drive/1dh771MsueTzZCqSnxIbuzAQsq9dTempg
https://colab.research.google.com/drive/1QpfDISBYyqLlG08Br0ya5AFqNjx9RneU
https://www.facebook.com/ManPowerXXL/
https://www.facebook.com/groups/manpowerxxl
https://medium.com/pratibhaverma2595/man-power-xxl-real-fact-what-makes-it-different-d6935fb355f7 https://medium.com/pratibhaverma2595/man-power-xxl-100-clinically-certified-ingredients-937a6358f731
https://www.italki.com/en/post/eP868a9N6HL0kMAbR9j7uH
https://www.italki.com/en/post/4LeYDGR0J7VeyGPuxyvydm
https://www.facebook.com/TitanEdgeXlGummiesMaleEnhancement/
https://www.facebook.com/Titan.Edge.Xl.Gummies.Male.Enhancement.usa/
https://www.facebook.com/groups/titanedgexlgummiesmaleenhancement
https://www.facebook.com/groups/titan.edge.xl.gummies.male.enhancement.2025
https://www.facebook.com/events/1030212575351359/?active_tab=discussion
https://www.facebook.com/BlueChewMaleEnhancementPills/
https://www.facebook.com/BlueChewMaleEnhancementGummies/
https://www.facebook.com/groups/bluechewmaleenhancementpills
https://www.facebook.com/groups/bluechewmaleenhancementpillsgummies
https://www.facebook.com/events/1368867734118243/?active_tab=discussion
https://www.facebook.com/groups/glycobalanceaustraliashop
https://www.facebook.com/groups/glycobalanceaustraliabuy
https://www.facebook.com/groups/glyco.forte.blood.pressure.australiaa
https://www.facebook.com/groups/glycofortebloodpressureaustralea
https://www.facebook.com/MukonjoRootInMaleEnhancement
https://www.facebook.com/groups/mukonjorootinmaleenhancement
https://www.facebook.com/groups/mukonjorootinmaleenhancement2025
https://www.facebook.com/events/985020130442988/?active_tab=discussion
https://docs.google.com/spreadsheets/d/1NlB_Gmv-TzLqDzb1nrjxhOVtujp0oDo4DXeul-yxTH0/edit
https://groups.google.com/u/1/g/blue-chew-maleenhancement-pills
https://groups.google.com/u/1/g/blue-chew-maleenhancement-pills/c/SMeS_-nDQGs
https://colab.research.google.com/drive/190c_l2eca2jJBHLc63e7N5gsH7wha89p
https://colab.research.google.com/drive/10lQ6V6EYPZgP68YooRbEnGCH79rBhu-j
https://colab.research.google.com/drive/1PhN0K9zghBwhz_17tVLsYhHXJq5wWvJQ
https://sites.google.com/view/blue-chew-maleenhancementpills
https://sites.google.com/view/blue-chewmaleenhancementpills
https://www.italki.com/en/post/HIiSJUySH3nACQ7lMwL8aX
https://www.italki.com/en/post/ng85qY0LXtHVM3u63MN9IM
https://groups.google.com/u/1/g/titan-edge-xl-gummiesmale-enhancement
https://groups.google.com/u/1/g/titan-edge-xl-gummiesmale-enhancement/c/2VhstbXd4oo
https://groups.google.com/u/1/g/titan-edge-xl-gummiesmale-enhancement/c/R14qajWpKAE
https://colab.research.google.com/drive/1rwMFHRaKHm-BE6WU1ZUHUezhtHCK3vfv
https://docs.google.com/spreadsheets/d/16meOU52mZaZpomHYf9uNDLNYgU9r48E8kmXfsjnL_C0/edit
https://www.reddit.com/r/TheStrangersChapte1/comments/
https://www.reddit.com/r/TheStrangersChapte1/comments/1jubqoh/heres_how_to_watch_snow_white_online_for_free_on/
https://www.reddit.com/r/TheStrangersChapte1/comments/1jubre0/heres_how_to_watch_snow_white_online_for_free_on/
https://www.reddit.com/r/TheStrangersChapte1/comments/Now
https://www.reddit.com/r/EasyMoneyBetting/comments/1jkepzq/heres_where_to_watch_snow_white_online_for_free/
https://www.reddit.com/r/TheStrangersChapte1/comments/Hot
https://www.reddit.com/r/TheStrangersChapte1/comments/1jubu0p/heres_how_to_watch_episode_51_online_for_free_on/
https://www.reddit.com/r/TheStrangersChapte1/comments/1jubvbm/heres_how_to_watch_episode_51_online_for_free_on/
https://www.reddit.com/r/TheStrangersChapte1/comments/Top
https://www.reddit.com/r/TheStrangersChapte1/comments/1jubwg3/where_to_watch_episode_51_online_for_free_on/
https://www.reddit.com/r/TheStrangersChapte1/comments/Now
https://www.reddit.com/r/TheStrangersChapte1/comments/1jubyms/heres_how_to_watch_hell_of_a_summer_online_for/
https://www.reddit.com/r/TheStrangersChapte1/comments/1jubzzt/heres_how_to_watchtodays_hell_of_a_summer/
https://www.reddit.com/r/TheStrangersChapte1/comments/Hot
https://www.reddit.com/r/TheStrangersChapte1/comments/1juc0uc/heres_how_to_watch_hell_of_a_summer_online_for/
https://www.reddit.com/r/TheStrangersChapte1/comments/
https://notes.io/QTxi
https://imgur.com/a/bs51lWb
https://paste.toolforge.org/view/8376500a
https://freepaste.link/ie5wq0art2
https://paste.ofcode.org/LnBxrBtnNviWtJjjExsHYG
https://anonpaste.com/share/69eaccf508
https://paste.intergen.online/view/6322195c
https://ivpaste.com/v/plByn6jqva
https://paste.md-5.net/ecarucexeq.cpp
https://tech.io/snippet
https://justpaste.me/27zw1
https://yamcode.com/
https://pastebin.pl/
https://paste.myst.rs/kbbajuer
https://paste.myconan.net/562751
https://paste.centos.org/view/db186648
https://paste.enginehub.org/cu5gkXtK4
https://paste2.org/Lt2I1f5F
https://paste.jp/5029cd5d/
https://www.pastery.net/xvrzba/
https://ctxt.io/2/AAB4_QdCEg
https://paste.laravel.io/b02f4271-4c75-40c3-a34b-2a5eb850743a
https://paste.ee/p/hyEA05pK
https://paste2.org/PX2e5jp0
http://pastie.org/p/1hVf1rNPG1Q1bIfKj3a5rd
https://p.ip.fi/Jewk
https://paste.kodi.tv/opufuhabeb
https://pastebin.com/EA13RubQ
https://paste.chapril.org/?a901a5ad4b9f7b15#EFGTMbVs6r5RUubgcNLuhZKi9oBSxWNLW2ykG4iUhEQj
https://paste.offsec.com/?d2cf8aebb695bee7#KDt6Fnwu0jMU0uY3AYyPphUgrv7QoFtK98QawYG47ow=
https://paste.thezomg.com/313604/17441148/
https://privatebin.net/?021b564fa4a579b3#HCNkhyD6gK2RDJdZUxPMN3eSLWmKvzVcHXXcvEXiW3iM
https://ideone.com/PlKW3L
https://justpaste.it/j6fwt
https://paiza.io/projects/581HjvA8UHnfhD5kV9zyug
https://snippet.host/qfqeai
https://glot.io/snippets/h68j9u5qa9
https://paste.rs/jZUrl.txt
https://jsbin.com/tajowocevo/edit?html,output
https://jsitor.com/pFtWShK6D6y
https://paste.feed-the-beast.com/utB3fzw69Ue
https://telegra.ph/fhytrjdykuitl-04-08
https://rentry.co/vpyocrds