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/2772/watch-scream-6-movie-online-fullmovie-free
https://bitbucket.org/atlassian/atlasboard-atlassian-package/issues/2776/free-scream-6-movie-online-fullmovie-on
https://bitbucket.org/atlassian/atlasboard-atlassian-package/issues/2779/123movies-fullmovie-scream-6-movie
https://bitbucket.org/atlassian/atlasboard-atlassian-package/issues/2781/download123movies-scream-6-fullmovie
https://pastebin.com/SAUj4mLm
https://pastebin.com/CBxV06vf
https://paiza.io/projects/zo97aj6hQcd6bLmlNZrmwg?language=php
https://ideone.com/b3dhKv
https://pastebin.com/76PG63Tu
https://pasteio.com/xDLSbJ8AS3j8
https://notes.io/q7dbF
https://controlc.com/3b87a3d3
https://pastebin.com/b7mfhU1r
https://justpaste.it/8r4y3
https://paste2.org/HJh5pCbU
https://pastebin.com/pfhC3jGU
https://paste.rs/t2V
http://paste.jp/1ab2b686/
https://backlinktool.io/p/KmtXZaF74hii41M6mOtK.html
https://otx.alienvault.com/pulse/680856e6ee34e49ffdedfd04
https://otx.alienvault.com/pulse/68081e3263756a6473b3fbb4
https://otx.alienvault.com/pulse/68087458d9dfa18ae9daca3c
https://otx.alienvault.com/pulse/680886bf81c545c7b035ed5e
https://otx.alienvault.com/pulse/6808876aed88f1e006869a6a
https://otx.alienvault.com/pulse/680888b658fabf9d3dd8b532
https://otx.alienvault.com/pulse/68088a2ec557239b4d8a6ddf
https://otx.alienvault.com/pulse/68088aa17ed347ed88158e61
https://otx.alienvault.com/pulse/68088ad36efbf16b2ab219ad
https://otx.alienvault.com/pulse/68088b393d6bfd4023cb541d
https://otx.alienvault.com/pulse/68088ba155fb4b3b49a28815
https://otx.alienvault.com/pulse/68088bcb8b545d757d614290
https://otx.alienvault.com/pulse/68088c0fca7812ecbc57e62c
https://otx.alienvault.com/pulse/68088e56047eecb55e56bb12
https://otx.alienvault.com/pulse/68088e7b0ac93e84b1429090
https://otx.alienvault.com/pulse/68088ea84eb207c8e1a32928
https://otx.alienvault.com/pulse/68088ecf7caa15c1862b13c4
https://otx.alienvault.com/pulse/68088ffa9642bf76a8cca854
https://otx.alienvault.com/pulse/6808904b2e4d67c73725871f
https://otx.alienvault.com/pulse/6808908e058bd26c4137e973
https://otx.alienvault.com/pulse/680890b96f672cc1464749fd
https://otx.alienvault.com/pulse/6808925f4e45702e5b9f3457
https://otx.alienvault.com/pulse/680892947bcd522d45159771
https://otx.alienvault.com/pulse/680892ee4652039454736ddb
https://otx.alienvault.com/pulse/6808930d15d8200d95991dcf
https://otx.alienvault.com/pulse/68089331dc13622fe0a4e355
https://pastelink.net/0fgfcjp8
https://www.wowace.com/paste/6d9451b0
https://glot.io/snippets/h6oucjpajf
https://hackmd.io/@jablay01/rkwvHzLJex
https://binshare.net/Ic8Gmhy5kaSxsFBg2Vcd
https://paste.feed-the-beast.com/3K6Sup83c+e
https://rextester.com/JOAJ78555
https://paste2.org/t6D5BVOV
https://notes.io/wGX3Z
https://jsitor.com/CwtYI60sTGB
https://etextpad.com/dvdimtilj6
https://onlinegdb.com/UNuOnZto7
https://paste.centos.org/view/c85f164a
https://paste.myst.rs/cxvuoher
https://telegra.ph/fgdrtgbhthg-04-23
https://paiza.io/projects/PdVKu05M5joFRQ9OzTcMEg?language=php
https://www.gmbinder.com/share/-OOWY4Et7Lj1QQwB9LHz
https://snippet.host/fhkikm
https://app.daily.dev/posts/fdrtbhrtfgrt-5rv1zi0pk
https://www.furaffinity.net/journal/11120094/
https://paste.firnsy.com/paste/c7mwhxBD3YY
https://ideone.com/9NampP
https://paste.md-5.net/ciborofuge.cpp
https://paste-bin.xyz/8156373
https://paste.gd/IqZr3tES
https://paste.vpsfree.cz/nL7CTKYT
https://playcode.io/2353032
https://paste.intergen.online/view/af7ba207
https://searchtech.fogbugz.com/default.asp?Suggestions.1.761443.0
https://jsbin.com/cosehat/edit?html
https://github.com/ogladaj-amine-craft-zadarmo
https://github.com/amine-craft-za-darmo-cda
https://github.com/amine-craft-calyfilm-zadarmo
https://www.facebook.com/Kaya.Male.Enhancement/
https://www.facebook.com/groups/kaya.male.enhancement
https://groups.google.com/g/kaya-male-enhancement/c/-o8pMVs8kUU
https://groups.google.com/g/kaya-male-enhancement/c/OQpZVsRG6sw
https://groups.google.com/g/kaya-male-enhancement/c/tsUN37igLWw
https://colab.research.google.com/drive/1r7FvltLpPtV6ZvQFEHNKXv8h-KVbA6Dh?usp=sharing
https://colab.research.google.com/drive/1-U025kmEPdaGmnMZP3tlECZS4kC2GeG?usp=sharing
https://colab.research.google.com/drive/1QGE0cn9xFhHsFJx5XQJ-lXuP_vjrxV6?usp=sharing
https://knowt.com/note/a6231f4d-93a5-4baa-a35e-4c006090052e/Kaya-Male-Enhancement-Price-Scam-Ingre
https://knowt.com/note/ab7ada5a-2ced-4801-bb7b-8f1b93579175/Kaya-Male-Enhancement—Does-It-Improve-
https://knowt.com/note/d938fc64-604d-40d7-900f-08ff9761e684/Kaya-Male-Enhancement-Real-Benefits-or-S
https://nas.io/kaya-male-enhancement/challenges/kaya-male-enhancement-does-it-improve-sexual-performance
https://nas.io/kaya-male-enhancement/challenges/kaya-male-enhancement-real-benefits-or-side-effects-special-offer
https://nas.io/kaya-male-enhancement/challenges/kaya-male-enhancement-price-scam-ingredients-reviews
https://www.facebook.com/Eronex.Male.Enhancement/
https://www.facebook.com/groups/eronexmaleenhancement/
https://groups.google.com/g/eronex-male-enhancement/c/SCXt-XiK5fA
https://groups.google.com/g/eronex-male-enhancement/c/xhNzLWnLfoA
https://groups.google.com/g/eronex-male-enhancement/c/0c8YYia4UtA
https://colab.research.google.com/drive/1BlLZUl16PQ-HmyvM_xA1Tlmwm7N_ZkYK?usp=sharing
https://colab.research.google.com/drive/1Ec5mrl6ZVo6StciLZOQgfU2-ei4zx6pl?usp=sharing
https://colab.research.google.com/drive/1S__lRqhMB-A8tO842HR9duhVaRCjiGqj?usp=sharing
https://knowt.com/note/2f47df8f-570a-4247-a8c5-eb93d19ff232/Eronex-Male-Enhancement-Does-It-Improve-
https://knowt.com/note/c538e8f1-96d2-4def-a57e-69c11f32d4c2/Eronex-Male-Enhancement-Price-Scam-Ing
https://knowt.com/note/72ed5d14-8835-400e-a414-0be294facee6/Eronex-Male-Enhancement-Real-Benefits-or
https://knowt.com/note/970f6f4a-87f5-47ff-91f1-9aa78c135981/Endurox-Prime-Male-Enhancement-Does-It-T
https://knowt.com/note/a37029bf-87b6-4d8d-b650-00fc8b1daf90/Endurox-Prime-Male-Enhancement-Is-It-Saf
https://knowt.com/note/b84bac95-f881-4a10-92bc-f8986ded06ce/Endurox-Prime-Male-Enhancement-Does-It-I
https://www.facebook.com/EnduroxPrimeMaleEnhancement/
https://www.facebook.com/groups/endurox.prime.male.enhancement/
https://www.facebook.com/events/1228931062080121/
https://knowt.com/note/970f6f4a-87f5-47ff-91f1-9aa78c135981/Endurox-Prime-Male-Enhancement-Does-It-T
https://nas.io/endurox-prime-male-enhancement-2/challenges/endurox-prime-male-enhancement-it-safe-effective
https://nas.io/endurox-prime-male-enhancement-2/challenges/endurox-prime-male-enhancement-here-is-my-outcomes-utilizing-it
https://nas.io/eronex-male-enhancement/challenges/eronex-male-enhancement-does-it-improve-sexual-performance
https://nas.io/eronex-male-enhancement/challenges/eronex-male-enhancement-real-benefits-or-side-effects-special-offer
https://nas.io/eronex-male-enhancement/challenges/eronex-male-enhancement-price-scam-ingredients-reviews
https://knowt.com/note/970f6f4a-87f5-47ff-91f1-9aa78c135981/Endurox-Prime-Male-Enhancement-Does-It-T
https://knowt.com/note/a37029bf-87b6-4d8d-b650-00fc8b1daf90/Endurox-Prime-Male-Enhancement-Is-It-Saf
https://knowt.com/note/b84bac95-f881-4a10-92bc-f8986ded06ce/Endurox-Prime-Male-Enhancement-Does-It-I
https://www.facebook.com/EnduroxPrimeMaleEnhancement/
https://www.facebook.com/groups/endurox.prime.male.enhancement/
https://www.facebook.com/events/1228931062080121/
https://knowt.com/note/970f6f4a-87f5-47ff-91f1-9aa78c135981/Endurox-Prime-Male-Enhancement-Does-It-T
https://nas.io/endurox-prime-male-enhancement-2/challenges/endurox-prime-male-enhancement-it-safe-effective
https://nas.io/endurox-prime-male-enhancement-2/challenges/endurox-prime-male-enhancement-here-is-my-outcomes-utilizing-it
https://github.com/amymmae154/Endurox-Prime-Male-Enhancement/tree/main
https://github.com/amymmae154/Endurox-Prime-Male-Enhancement-Does-It-Truly-Work-/blob/main
https://www.facebook.com/Vigor.RX.Male.Enhancement/
https://knowt.com/note/7ef70dad-0772-4bea-8082-5693d8dc0cd9/Vigor-RX-Male-Enhancement—-Is-It-Safe-
https://knowt.com/note/2ce2a601-3fff-4093-b97d-5dbdc38c8ba2/Vigor-RX-Male-Enhancement-Maximum-Sexual
https://knowt.com/note/1f171026-0cee-4911-8130-84691a93bd4d/Vigor-RX-Male-Enhancement—-Men-Do-Not-
https://www.facebook.com/Virility.EX.Male.Enhancement.Pills/
https://knowt.com/note/5941c570-8a62-4d34-8577-3911cb513bf1/Virility-EX-Male-Enhancement-Pills-Is-I
https://knowt.com/note/4b766227-043c-4333-80a5-b0ced088dd7a/Virility-EX-Male-Enhancement-Pills-Your
https://knowt.com/note/05063679-8265-43be-80dc-2788681c40f2/Virility-EX-Male-Enhancement—Does-It-B
https://knowt.com/note/faffea20-45e5-4918-8e6a-aeb6949da82f/Pure-Male-Enhancement-CBD-Gummies—Incr
https://knowt.com/note/61997dad-5fd4-49ea-93be-77cb9708cc25/Pure-Male-Enhancement-CBD-Gummies-Penile
https://knowt.com/note/e00d7103-7f6e-4b66-9832-cc087ca08872/Pure-Male-Enhancement-CBD-Gummies—Does
https://github.com/a-minec-aft-at-1080hd-fielzyl
https://github.com/a-minec-aft-on-filmivo-us
https://github.com/a-minec-aftmovie-at-1080hd-fielzyl
https://github.com/a-minec-aftmovie-on-filmivo-uss
https://github.com/sinners-at-1080hd-fielzyl
https://github.com/sinners-on-filmivo-uss
https://github.com/a-minec-aft-ut-1080hd-fielzyl-uss
https://github.com/a-minec-aft-an-filmivo-uss
https://github.com/a-minec-aft-mov-at-1080hd-fielzyl
https://github.com/a-minec-aft-mov-on-filmivo-uss
https://github.com/sinners-ut-1080hd-fielzyl-uss
https://github.com/sinners-an-filmivo-uss
https://github.com/a-minec-aft-at-english-movv
https://github.com/a-minec-aft-on-boxe-movv
https://github.com/a-minec-aftmovie-at-english-movv
https://github.com/a-minec-aftmovie-on-boxe-movv
https://github.com/sinners-at-english-movv
https://github.com/sinners-on-boxe-movv
https://github.com/a-minec-aft-ut-english-movv
https://github.com/a-minec-aft-an-boxe-movv
https://github.com/a-minec-aft-mov-at-english-movv
https://github.com/a-minec-aft-mov-on-boxe-movv
https://github.com/sinners-ut-english-movv
https://github.com/sinners-an-boxe-movv
https://otx.alienvault.com/pulse/6807350eeef595d8b45433fb
https://otx.alienvault.com/pulse/680735976a9d9743c7ef5458
https://otx.alienvault.com/pulse/680735f961ec5f1a025bbf45
https://otx.alienvault.com/pulse/6807365e6c2c2513bccbafee
https://otx.alienvault.com/pulse/680736c1eee20379e5dd484d
https://otx.alienvault.com/pulse/6807388bc63a29c9a20a35f9
https://otx.alienvault.com/pulse/680738ef49ee389300ea03ed
https://otx.alienvault.com/pulse/680739534f0f0922f62256e2
https://otx.alienvault.com/pulse/680739b7009d959a59d64e5f
https://otx.alienvault.com/pulse/68073a1b6f55be041b4d7f5b
https://otx.alienvault.com/pulse/68073c0569686f0871772ebc
https://otx.alienvault.com/pulse/68073c69f8ae6f62a7e32614
https://otx.alienvault.com/pulse/68073ccd078e371069a544c8
https://otx.alienvault.com/pulse/68073d31d543c79d079061b3
https://otx.alienvault.com/pulse/68073d9407ac6d943bf2edc0
https://otx.alienvault.com/pulse/6807426ee90b98d1c776e8bb
https://otx.alienvault.com/pulse/680742d202b68948cf8d80f8
https://otx.alienvault.com/pulse/68074336a01a4d70791d5ab5
https://otx.alienvault.com/pulse/6807439b1a1587237343b432
https://otx.alienvault.com/pulse/680743fde187fc460cc0c9b4