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://popl.co/profile/fWuV3mmP/dash
https://popl.co/profile/HocR10Ty/dash
https://popl.co/profile/ZF1vXrym/dash
https://popl.co/profile/HmkphQTt/dash
https://popl.co/profile/EZHuHQPS/dash
https://popl.co/profile/TJiIu62q/dash
https://popl.co/profile/d3XKKH1L/dash
https://popl.co/profile/3JhYz23q/dash
https://popl.co/profile/3lI749Z3/dash
https://popl.co/profile/U88pHPHc/dash
https://popl.co/profile/X4Cgvwbf/dash
https://popl.co/profile/nt7mlta2/dash
https://popl.co/profile/Px2c5c03/dash
https://popl.co/profile/ru8j6luo/dash
https://popl.co/profile/2EoLM7d9/dash
https://popl.co/profile/QbBtyDZp/dash
https://popl.co/profile/DvLso2gn/dash
https://popl.co/profile/WnVj6c6A/dash
https://popl.co/profile/euuiQhFy/dash
https://popl.co/profile/oWqVLWmh/dash
https://push.fm/fl/aokackfr
https://push.fm/fl/t5ldn1oo
https://push.fm/fl/cmydjfv2
https://push.fm/fl/oozf3riv
https://push.fm/fl/yavfcnxf
https://push.fm/fl/9ieblnpe
https://push.fm/fl/nszd6szo
https://push.fm/fl/7gra1ruw
https://push.fm/fl/zvwjrtv0
https://push.fm/fl/nefvyu4n
https://push.fm/fl/xpiowhg7
https://push.fm/fl/xzcgtyza
https://push.fm/fl/0vrobgtd
https://push.fm/fl/rai9b7ri
https://push.fm/fl/ibznjtf3
https://push.fm/fl/amlatg40
https://push.fm/fl/wsvjccqu
https://push.fm/fl/btufmvaz
https://push.fm/fl/pq5ktapf
https://push.fm/fl/icsa2ssm
https://push.fm/fl/goa1kjq3
https://baskabirsenizle.makeweb.co
https://baska-bir-sen-filmi-izle-turkce.webflow.io/
https://vitoriafilmedublado.graphy.com/s/pages/vitoriaemdubladofilme
https://yodayo.com/posts/7b29c0e9-a9b7-4738-85d1-15b2751b8a6b
https://bootstrapbay.com/user/jessjcmovly
https://www.bitsdujour.com/profiles/HDtmSc
https://elemedu.com/note/qbhmj814t
https://magic.ly/jeslynmoly/cinemaximy
https://cccv.to/asksadecebiran
https://heylink.me/jeslynmoly
https://solo.to/handeercel
https://muckrack.com/hande-ercel-1/bio
https://profile.hatena.ne.jp/handeercel/profile
https://trakteer.id/nuryatinur/post/cinema-popular-BOwsW
https://asksadecebiranizle.tawk.help/article/asksadecebiranfilmiizle
https://paste.imirhil.fr/?3e00326f3628d81b#5gzzKa9Fo6P+VaD6BS4v3qHVB3Zr9jQUxJ+d0xTMr94=
https://codepen.io/rimbamvi/pen/JojvxWV
https://fyers.in/community/member/U60DTgIxod
https://mydramalist.com/list/1wGxOEE1
https://paste.centos.org/view/ab7e38c5
https://matters.town/a/b5pmjtxl014w
https://public.flourish.studio/story/2992019/
https://lifeisfeudal.com/Discussions/question/kasjdygwygftf
https://knowt.com/note/819eb30b-b235-41d4-bb00-18786ef8c309/sdfsedfsedfsf
https://ivpaste.com/v/YuA2sT9wgU
https://wokwi.com/projects/426104766979232769
https://p.ip.fi/zAcu
https://push.fm/fl/douyhwg4
https://push.fm/fl/vunwakhr
https://push.fm/fl/snhy5sp0
https://push.fm/fl/u9pl81f5
https://push.fm/fl/dqwf73ox
https://push.fm/fl/orjczfus
https://push.fm/fl/yctfm0xw
https://push.fm/fl/kqg8lzsd
https://push.fm/fl/ua7buh1n
https://push.fm/fl/pdfst3m1
https://push.fm/fl/hhv84z4m
https://push.fm/fl/czcfyrac
https://push.fm/fl/svzezlrp
https://push.fm/fl/qhbigjat
https://push.fm/fl/vayqftj1
https://push.fm/fl/ziphjcmv
https://push.fm/fl/eqmc1lx2
https://push.fm/fl/e4q96dhg
https://push.fm/fl/x5yuoom7
https://push.fm/fl/0ynfe8fh
https://push.fm/fl/s30pcojx
https://push.fm/fl/s9w5yssx
https://push.fm/fl/kh9s0ave
https://push.fm/fl/hzxenl8a
https://push.fm/fl/ngdizwis
https://push.fm/fl/hqzo7rq3
https://www.bitchute.com/video/DeZB5iSBwbdY
https://www.bitchute.com/video/NtTQ14cEW7n0
https://www.bitchute.com/video/ClUN7r05geO3
https://www.bitchute.com/video/4YFIcAIPDaXA
https://www.bitchute.com/video/ZNShgP5hNLIo
https://www.bitchute.com/video/h7JWaySKbZke
https://www.bitchute.com/video/ww8qlwuucRS5
https://www.bitchute.com/video/bmSdhmH5Kjm8
https://www.bitchute.com/video/gPpvI44CcpN7
https://www.bitchute.com/video/X0ThkICimTfs
https://old.bitchute.com/video/DeZB5iSBwbdY
https://old.bitchute.com/video/NtTQ14cEW7n0
https://old.bitchute.com/video/ClUN7r05geO3
https://old.bitchute.com/video/4YFIcAIPDaXA
https://old.bitchute.com/video/ZNShgP5hNLIo
https://old.bitchute.com/video/h7JWaySKbZke
https://old.bitchute.com/video/ww8qlwuucRS5
https://old.bitchute.com/video/bmSdhmH5Kjm8
https://old.bitchute.com/video/gPpvI44CcpN7
https://old.bitchute.com/video/X0ThkICimTfs
https://www.are.na/stream-mickey-17-ganzer-film-auf-deutsch-kinox/channels
https://www.are.na/stream-mickey-17-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-flight-risk-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-white-lotus-staffel-3-online-auf-deutsch-kinox/channels
https://www.are.na/stream-anora-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-i-don-t-like-it-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-schneewittchen-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-a-working-man-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-wunderschoner-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-konosuba-3-bonus-stage-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-black-bag-doppeltes-spiel-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-opus-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-der-brutalist-2025-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-paddington-in-peru-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://push.fm/fl/asqwedwr
https://push.fm/fl/awfvgerhyddrg
https://push.fm/fl/wgevcsaftegw
https://push.fm/fl/kiytjnhbevgrw
https://push.fm/fl/dmjhrwfewrt
https://push.fm/fl/opusnfmawer
https://push.fm/fl/dbtsfawearad
https://etextpad.com/18w3dfzh51
https://pastelink.net/w2zlhkyi
https://www.are.na/stream-mickey-17-ganzer-film-auf-deutsch-kinox/channels
https://www.are.na/stream-mickey-17-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-flight-risk-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-white-lotus-staffel-3-online-auf-deutsch-kinox/channels
https://www.are.na/stream-anora-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-i-don-t-like-it-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-schneewittchen-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-a-working-man-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-wunderschoner-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-konosuba-3-bonus-stage-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-black-bag-doppeltes-spiel-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-opus-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-der-brutalist-2025-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-paddington-in-peru-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://push.fm/fl/asqwedwr
https://push.fm/fl/awfvgerhyddrg
https://push.fm/fl/wgevcsaftegw
https://push.fm/fl/kiytjnhbevgrw
https://push.fm/fl/dmjhrwfewrt
https://push.fm/fl/opusnfmawer
https://push.fm/fl/dbtsfawearad
https://etextpad.com/18w3dfzh51
https://pastelink.net/w2zlhkyi
https://www.are.na/stream-mickey-17-ganzer-film-auf-deutsch-kinox/channels
https://www.are.na/stream-mickey-17-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-flight-risk-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-white-lotus-staffel-3-online-auf-deutsch-kinox/channels
https://www.are.na/stream-anora-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-i-don-t-like-it-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-schneewittchen-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-a-working-man-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-wunderschoner-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-konosuba-3-bonus-stage-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-black-bag-doppeltes-spiel-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-opus-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-der-brutalist-2025-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://www.are.na/stream-paddington-in-peru-ganzer-film-kostenlos-auf-deutsch-kinox/channels
https://push.fm/fl/asqwedwr
https://push.fm/fl/awfvgerhyddrg
https://push.fm/fl/wgevcsaftegw
https://push.fm/fl/kiytjnhbevgrw
https://push.fm/fl/dmjhrwfewrt
https://push.fm/fl/opusnfmawer
https://push.fm/fl/dbtsfawearad
https://etextpad.com/18w3dfzh51
https://pastelink.net/w2zlhkyi