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://pastelink.net/26to418t
https://pastelink.net/2dbg4s35
https://pastelink.net/ozyd03sx
https://pastelink.net/ojtvh7me
https://snippet.host/phaauf
https://snippet.host/prvout
https://snippet.host/akobdn
https://snippet.host/eutcsz
https://paste.enginehub.org/bRy-ypH6c
https://paste.enginehub.org/-9BGCdtU9
https://paste.enginehub.org/BuZFamc9T
https://paste.enginehub.org/zsHbEKbT6
https://rentry.co/d5p8vub5
https://rentry.co/yppcr4ww
https://rentry.co/kcvvpy89
https://rentry.co/52fuyx2w
https://paiza.io/projects/UPF8sZmiObf4qjVytBNyHA
https://paiza.io/projects/2i3rE68J1l2fYe1_TPzxow
https://paiza.io/projects/iXSSIKTIpv4_aAPjBvOVKQ
https://paiza.io/projects/AsDlOlKQkTKiAbeTxVBAPg
https://www.etextpad.com/public/v8z6dxqv4g
https://www.etextpad.com/public/ilbjsbaqkl
https://www.etextpad.com/public/vmezpjoqmz
https://www.etextpad.com/public/kq1khjojxt
https://pastebin.com/vBANjWBz
https://pastebin.com/ZuNy6WXm
https://pastebin.com/ZpkBCDD2
https://pastebin.com/MJ4FnNf2
https://justpaste.it/j7k6x
https://justpaste.it/dduz8
https://justpaste.it/ge0wl
https://justpaste.it/ivrj5
https://ideone.com/g4qPVd
https://ideone.com/ZR3PA4
https://ideone.com/9cwMft
https://ideone.com/WcJFGF
https://tempel.in/view/BEK
https://tempel.in/view/Bwr7h1
https://tempel.in/view/DDOrfb
https://tempel.in/view/favu
https://paste.feed-the-beast.com/view/8662f740
https://paste.feed-the-beast.com/view/83d45e6e
https://paste.feed-the-beast.com/view/dc1fb5b4
https://paste.feed-the-beast.com/view/29d816dd
https://www.pastery.net/atntpw
https://www.pastery.net/wwsphp
https://www.pastery.net/rngsgm
https://www.pastery.net/xgwptr
https://telegra.ph/SGSYRSYAEAY-03-04
https://telegra.ph/SEAFDAFTATYE-03-04
https://telegra.ph/EEYEUUE-03-04
https://telegra.ph/EWYWYWWUSU-03-04
https://onlinegdb.com/n7_3d7J2p
https://onlinegdb.com/V5GBOkCu_
https://onlinegdb.com/qWWHx54QU
https://onlinegdb.com/DipGXn3rm
https://tappedout.net/mtg-decks/araeaetaeya/?cb=1741074517
https://tappedout.net/mtg-decks/swsesurss/?cb=1741074555
https://tappedout.net/mtg-decks/aeyayyaay/?cb=1741074579
https://tappedout.net/mtg-decks/creuteiei/?cb=1741075632
https://hackmd.io/adaadadadafa/HyRolN4jyg https://hackmd.io/adaadadadafa/Bk7G-EViyx
https://hackmd.io/adaadadadafa/S1i9bN4ikl https://hackmd.io/adaadadadafa/HJITN4Eo1l
https://thangs.com/mythangs/file/1282520
https://thangs.com/mythangs/file/1282540
https://thangs.com/mythangs/file/1282554
https://thangs.com/mythangs/file/1284701
https://thangs.com/mythangs/file/1284703
https://thangs.com/mythangs/file/1284704
https://thangs.com/designer/omstoad/3d-model/Download%20%40PDF%20Promise%20Me%20Sunshine%20by%20Cara%20Bastone-1284704
https://thangs.com/designer/aesoh/3d-model/Download%20%40PDF%20A%20Harvest%20of%20Hearts%20by%20Andrea%20Eames-1284703
https://thangs.com/designer/epaxwa/3d-model/Download%20%40PDF%20Finlay%20Donovan%20Digs%20Her%20Own%20Grave%20%28Finlay%20Donovan%20%235%29%20by%20Elle%20Cosimano-1284701
https://thangs.com/designer/ZEVIANOZHIY/3d-model/Download%20%40PDF%20Blood%20on%20Her%20Tongue%20by%20Johanna%20van%20Veen-1282554
https://thangs.com/designer/VAATNIOLA/3d-model/Download%20%40PDF%20Count%20My%20Lies%20by%20Sophie%20Stava-1282540
https://thangs.com/designer/reade.r.b.244VAEEATATA/3d-model/Download%20%40PDF%20Summer%20in%20the%20City%20by%20Alex%20Aster-1282520
https://push.fm/fl/skv7to41
https://push.fm/fl/xvqjnqrp
https://push.fm/fl/vy5zorzt
https://push.fm/fl/6c9tenpf
https://push.fm/fl/6k9wx6hm
https://push.fm/fl/jr5tnzmn
https://push.fm/fl/yfwincak
https://push.fm/fl/5uk8vttg
https://push.fm/fl/rmuuacap
https://push.fm/fl/8452be2h
https://push.fm/fl/w6gmvoc1
https://push.fm/fl/e14grsc8
https://push.fm/fl/tocjnylm
https://push.fm/fl/c64dbjkd
https://push.fm/fl/hq6qy98j
https://push.fm/fl/p3qpw66z
https://push.fm/fl/l7lb3mxx
https://push.fm/fl/vaiuplyv
https://push.fm/fl/brtkfqs7
https://push.fm/fl/rakcfx7i
https://push.fm/fl/liuqbhvl
https://push.fm/fl/cceghz9i
https://push.fm/fl/nchftpl5
https://push.fm/fl/nth8e2z7
https://push.fm/fl/baupf9ez
https://push.fm/fl/qeho5aqa
https://push.fm/fl/acbh8efi
https://glose.com/u/mgaed
https://glose.com/u/ybamxat
https://glose.com/u/vsaokp
https://glose.com/u/ennky
https://glose.com/u/amqsu
https://glose.com/u/utuvayt
https://glose.com/u/apaudy
https://glose.com/u/kbnuu
https://glose.com/u/bxevt
https://glose.com/u/cscep
https://glose.com/u/oqeoq
https://glose.com/u/xwvuaft
https://glose.com/u/uxozmhe
https://glose.com/u/ebnun
https://glose.com/u/oytokw
https://glose.com/u/xmaguas
https://glose.com/u/apoqu
https://glose.com/u/ewyohyg
https://glose.com/u/uedsyph
https://glose.com/u/dmazs
https://glose.com/u/xykwe
https://glose.com/u/upzupuq
https://glose.com/u/eqyen
https://glose.com/u/dessu
https://glose.com/u/txupuq
https://glose.com/u/uaadwe
https://glose.com/u/mnoxy
https://glose.com/u/suegco
https://glose.com/u/zobusud
https://glose.com/u/uxqoweg
https://old.bitchute.com/video/uorByNn7A6x7/
https://old.bitchute.com/video/ShnytPmYgTX3/
https://old.bitchute.com/video/paMJ8lKQdWAH/
https://old.bitchute.com/video/glBG4GvSY03t/
https://old.bitchute.com/video/yQYtQwqodtZh/
https://old.bitchute.com/video/nLBamVTGm9Cc/
https://old.bitchute.com/video/2Eg2sh37K9b0/
https://old.bitchute.com/video/EWI3rdLWTXpK/
https://old.bitchute.com/video/w18cx4LhSuEb/
https://old.bitchute.com/video/aOP8uui8FhCH/
https://old.bitchute.com/video/Fzbs7uW9rl23/
https://old.bitchute.com/video/UoCRdArSyxbt/
https://old.bitchute.com/video/HjN6ETmh7Rvj/
https://old.bitchute.com/video/ddiGmKaoFFjo/
https://old.bitchute.com/video/vFTo7jWJYVHL/
https://old.bitchute.com/video/3CPz20hCltur/
https://old.bitchute.com/video/U25OGCQE2Tmt/
https://old.bitchute.com/video/ve8FbVOozjib/
https://old.bitchute.com/video/ijELxUcReSRp/
https://old.bitchute.com/video/MWEArj8FSJLz/
https://old.bitchute.com/video/h9J4ColGMS1A/
https://searchtech.fogbugz.com/default.asp?Suggestions.1.687223.0
https://paste.ee/p/jvYMVoPL
https://jsfiddle.net/ovmdnsxc/
https://etextpad.com/hkngzjgoxx
https://yamcode.com/kimcilkaps
https://paste2.org/f8Gdx4ZH
https://pastelink.net/k7z6griz
https://glot.io/snippets/h5643jsbdi
https://controlc.com/92bf87c5
https://notes.io/wLyuk
https://jsbin.com/goyofecenu/edit?html,output
https://paiza.io/projects/yE2N2J8ZhoHmGQj_dIeJ_w
https://wokwi.com/projects/424511014172622849
https://paste.feed-the-beast.com/view/e78e8f67
https://www.wowace.com/paste/ed8cace4