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
Stratos Male Enhancement : Energy and Endurance Official-Website
In a world where men’s sexual health is often shrouded in stigma or oversimplified solutions, Stratos Male Enhancement has emerged as a cutting-edge supplement designed to address the multifaceted challenges of modern masculinity. Combining advanced science with natural ingredients, Stratos promises to enhance libido, improve erectile function, and restore confidence in the bedroom. This article explores the science, benefits, and unique value proposition of Stratos Male Enhancement, offering a deep dive into its formulation and potential impact on men’s wellness.
The Rise of Male Enhancement Supplements
Sexual health is a cornerstone of overall well-being, yet millions of men worldwide struggle with issues like erectile dysfunction (ED), low libido, and performance anxiety. Factors such as stress, poor diet, sedentary lifestyles, and hormonal imbalances exacerbate these challenges. While pharmaceuticals like Viagra offer temporary relief, they often come with side effects and fail to address root causes. Enter Stratos Male Enhancement—a natural, holistic alternative that targets both physical and psychological aspects of sexual health through a synergistic blend of clinically studied ingredients.
Click Here For More Information :
https://spidersensemaleenhancementreviews2025.omeka.net/
https://powerthrustprimereview2025.omeka.net/
https://powerthrustprimereview.omeka.net/
https://powerthrustprimeshop.omeka.net/
https://powerdropsmaleenhancement2025.omeka.net/
https://powerdropsmaleenhancementbest.omeka.net/
https://alphadriverxmalegummies.omeka.net/
https://alphadriverxmalegummiesnew.omeka.net/
https://powerthrustprime2025.omeka.net/
https://spidersensemaleenhancementreviewsnew2025.omeka.net/
https://docs.google.com/spreadsheets/d/1NuuaWjJOjxkdA9Ddae8kcWnDA9Ex_w_N6gD2jq94Tgg/edit
https://docs.google.com/spreadsheets/d/1CNm02zzJ7lW38lT14KAtErqACud7z4EKxV0QkR1r46E/edit
https://stratosmaleenhancement2025new.omeka.net/
https://stratosmaleenhancementnew2025.omeka.net/
https://virilxbydignitybiolabsnew2025.omeka.net/
https://virilxbydignitybiolabsreviews.omeka.net/
https://groups.google.com/u/3/g/viril-x-by-dignity-bio-labs
https://groups.google.com/u/3/g/viril-x-by-dignity-bio-labs/c/32eHxZg1h3k
https://groups.google.com/u/3/g/viril-x-by-dignity-bio-labs/c/laivLA-2zyA
https://colab.research.google.com/drive/1bbGvWlViXx_CkDdB7K4jPyH5vUynnE1n
https://colab.research.google.com/drive/1KJ9OqQQZ8BYgmaueNKdtupxMDiZ6PgRz
https://www.italki.com/en/post/ahV5d167L0TXy5yb8oIji2
https://www.italki.com/en/post/ahV5d167L0TXy5yb8oIjdM
https://www.italki.com/en/post/ahV5d167L0TXy5yb8oIjmi
https://www.facebook.com/groups/virilxbydignitybiolabsreviews
https://www.facebook.com/groups/virilxbydignitybiolabsb
https://www.facebook.com/events/8925949664179971/?active_tab=discussion
https://startupcentrum.com/tech-center/viril-x-by-dignity-bio-labs-men-s-sexual-health-supplements-are-they-safe
https://startupcentrum.com/tech-center/viril-x-by-dignity-bio-labs-are-sexual-enhancement-pills-safe
https://groups.google.com/u/2/g/stratos-maleenhancement
http://groups.google.com/u/2/g/stratos-maleenhancement/c/wl8dbLqN4xY
https://groups.google.com/u/2/g/stratos-maleenhancement/c/BNN-lb4aS-Q
https://colab.research.google.com/drive/1wncXbG-vKMFrDnmtxTUHQ73173HTqMFu
https://colab.research.google.com/drive/11oU0UCQ-YCMxJbYwHE7bMOzAxBy_NuMk
https://www.italki.com/en/post/j6nev4CTIfKg6VqeEvmEbO
https://www.italki.com/en/post/8YkFz08cOPVdosXxWqJg6O
https://www.italki.com/en/post/ahV5d167L0TXy5yb8oIkus
https://www.facebook.com/groups/stratosmaleenhancementreview
https://www.facebook.com/groups/stratosmaleenhancementnew
https://www.facebook.com/events/553557371037479/?active_tab=discussion
https://startupcentrum.com/tech-center/stratos-male-enhancement-what-you-need-to-know
https://startupcentrum.com/tech-center/stratos-male-enhancement-energy-and-endurance-official-website
https://www.loket.com/event/pdf-rebel-witch-the-crimson-moth-2-download-ftu3
https://www.loket.com/event/download-epub-pdf-rebel-witch-the-crimson-moth-ftub
https://www.loket.com/event/download-pdf-onyx-storm-the-empyrean-3-by-ftuu
https://www.loket.com/event/download-pdf-wings-of-starlight-by-allison-saft-fb5
https://www.loket.com/event/download-pdf-lights-out-into-darkness-1-by-fba
https://push.fm/fl/rrmtxjbl
https://push.fm/fl/boaojjpf
https://push.fm/fl/y2knkvfi
https://push.fm/fl/ms8haggq
https://push.fm/fl/rx43b7ja
https://push.fm/fl/8hk8obfk
https://push.fm/fl/erjrlpg9
https://push.fm/fl/rmkaj2cn
https://push.fm/fl/rzqyiciu
https://push.fm/fl/6msvheqn
https://push.fm/fl/5k2llrpp
https://push.fm/fl/czkgr7z3
https://push.fm/fl/0rmvnghm
https://push.fm/fl/c3nqa8kd
https://push.fm/fl/nz4c4ff3
https://push.fm/fl/i142gb8i
https://push.fm/fl/ohcrko6r
https://push.fm/fl/qoyw1eyx
https://push.fm/fl/moptvmhx
https://push.fm/fl/dl90lo3n
https://push.fm/fl/c2lpigvf
https://push.fm/fl/1kgkuejy
https://push.fm/fl/zlk7csxj
https://push.fm/fl/irmdlh0s
https://push.fm/fl/kzoklcoy
https://push.fm/fl/h49ijomn
https://push.fm/fl/jex8hhuj
https://push.fm/fl/l9ffqhrn
https://push.fm/fl/9sgguw6z
https://push.fm/fl/bgxpxko3
https://push.fm/fl/ptnwks04
https://push.fm/fl/kq5u1yha
https://push.fm/fl/rwnemibx
https://push.fm/fl/zjos3q4v
https://push.fm/fl/duqj5wyf
https://push.fm/fl/je5nprbn
https://push.fm/fl/u8d80jtg
https://glose.com/u/downloadpdfrebelwitch
https://glose.com/u/yezwo
https://glose.com/u/ytopah
https://glose.com/u/batent
https://glose.com/u/epyyth
https://glose.com/u/oqtuqev
https://glose.com/u/edetabx
https://glose.com/u/wyvneq
https://glose.com/u/aboagco
https://glose.com/u/ebgzeu
https://glose.com/u/yfohkum
https://glose.com/u/ydugo
https://glose.com/u/ovbeae
https://glose.com/u/xavhu
https://glose.com/u/uenyyxa
https://glose.com/u/cuqekoy
https://glose.com/u/xumcuv
https://glose.com/u/yyxeyhh
https://glose.com/u/bumhuah
https://glose.com/u/aexav
https://glose.com/u/acogdo
https://glose.com/u/vaotuz
https://glose.com/u/qebzyx
https://glose.com/u/utygu
https://glose.com/u/aamyhy
https://glose.com/u/utayk
https://glose.com/u/vydwu
https://glose.com/u/aabytec
https://glose.com/u/ubezu
https://glose.com/u/xaxnx
https://glose.com/u/nzbouta
https://glose.com/u/faqgoy
https://glose.com/u/fvhfoqe
https://glose.com/u/yuzyqc
https://glose.com/u/yknuk
https://glose.com/u/uqemb
https://glose.com/u/kypom
https://glose.com/u/eaoxgo
https://glose.com/u/cogek
https://glose.com/u/cbataza
https://glose.com/u/ynunyg
https://glose.com/u/ocogvu
https://glose.com/u/gvemute
https://glose.com/u/egcos
https://glose.com/u/akonet
https://glose.com/u/oynwewa
https://glose.com/onboarding
https://glose.com/u/kuwofup
https://glose.com/u/waneny
https://glose.com/u/vycymyt
https://glose.com/u/ncoxo
https://glose.com/u/konuf
https://glose.com/u/efbop
https://glose.com/u/ynekwov
https://glose.com/u/ofbus
https://glose.com/u/ygsov
https://glose.com/u/khyunf
https://glose.com/u/azseb
https://glose.com/u/ynunn
https://glose.com/u/oazot
https://glose.com/u/peqoqza
https://glose.com/u/pomosu
https://glose.com/u/xudxuvv
https://pastelink.net/9qo6kxg2
https://pastelink.net/ivpxfpik
https://pastelink.net/9qfrfbq7
https://pastelink.net/iq1cvvxn
https://snippet.host/rextbh
https://snippet.host/kraugz
https://snippet.host/ywiqzu
https://snippet.host/didzve
https://paste.enginehub.org/InWfbu7B1
https://paste.enginehub.org/EV06q-OII
https://paste.enginehub.org/YCER9FR3I
https://paste.enginehub.org/h1DkViN96
https://rentry.co/f6rk37m6
https://rentry.co/u32qot6b
https://rentry.co/bzb8ikgm
https://rentry.co/zfu6ar6p
https://paiza.io/projects/5WLv8Tpo72M_2PYIHns4qA
https://paiza.io/projects/jNIvN1T4aQr_nN6qlpDHhg
https://paiza.io/projects/DwJewOBUcnac3w69cJvAVg
https://paiza.io/projects/q0YTF5Io35wFZ1gif-KhmA
https://www.etextpad.com/public/dzz5mds33g
https://www.etextpad.com/public/z1x85vr8dm
https://www.etextpad.com/public/c8pi3spjoi
https://www.etextpad.com/public/phevd8iaiz
https://pastebin.com/097SPXte
https://pastebin.com/BZHwwuZw
https://pastebin.com/9nNk0sTC
https://pastebin.com/FVrp95EJ
https://justpaste.it/j03rz
https://justpaste.it/dc9e3
https://justpaste.it/gdlip
https://justpaste.it/gtedu
https://ideone.com/0U5BYB
https://ideone.com/2XibM0
https://ideone.com/klNZFU
https://ideone.com/CTBt3P
https://tempel.in/view/jnSr6
https://tempel.in/view/eJ6DN
https://tempel.in/view/Z6IyFI
https://tempel.in/view/B8nk
https://paste.feed-the-beast.com/view/eba7d6cf
https://paste.feed-the-beast.com/view/93b745de
https://paste.feed-the-beast.com/view/d3cb6e79
https://paste.feed-the-beast.com/view/1120dddf
https://www.pastery.net/pkrmue
https://www.pastery.net/whncdk
https://www.pastery.net/sbtrfk
https://www.pastery.net/pvdmdd/
https://telegra.ph/yeeuusur-02-19
https://telegra.ph/ohshaeayaey-02-19
https://telegra.ph/zeayayea-02-19
https://telegra.ph/ataeyyaye-02-19
https://onlinegdb.com/PHlpuqYYK
https://onlinegdb.com/2p22EqG7j
https://onlinegdb.com/5DrWIsMRTu
https://onlinegdb.com/s8P31ENW3
https://tappedout.net/mtg-decks/aewtaayyay/?cb=1739978067
https://tappedout.net/mtg-decks/aetayayaya/?cb=1739978121
https://tappedout.net/mtg-decks/aetyaeyayea/?cb=1739978149
https://tappedout.net/mtg-decks/wyeuetitiee/?cb=1739981651
https://hackmd.io/adaadadadafa/rkrxIu791l https://hackmd.io/adaadadadafa/rJ_AUO7qJe
https://hackmd.io/adaadadadafa/SJVNDum5yg https://hackmd.io/adaadadadafa/S11jmtX5yx
https://yamcode.com/eyayaeyayea
https://yamcode.com/afatettay
https://yamcode.com/cawarate-7
https://yamcode.com/gageyey-92