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://opensea.io/collection/live-stream-fis-freestyle-skiing-world-cup-tignes/activity
https://opensea.io/collection/fis-freestyle-skiing-world-cup-skicross-craigleith/activity
https://opensea.io/collection/live-stream-oslo-biathlon-world-cup/activity
https://opensea.io/collection/live-stream-fencing-grand-prix-foil-busan/activity
https://opensea.io/collection/live-stream-rhythmic-gymnastics-world-cup-athens/activity
https://opensea.io/collection/live-fencing-world-cup-women-sabre-sint-niklaas/activity
https://opensea.io/collection/live-stream-f1-saudi-arabian-grand-prix/activity
https://opensea.io/collection/live-stream-rugby-ireland-vs-england/activity
https://opensea.io/collection/live-stream-rugby-france-vs-wales/activity
https://opensea.io/collection/live-stream-rugby-scotland-vs-italy/activity
https://opensea.io/collection/live-stream-saudi-arabian-grand-prix/activity
https://opensea.io/collection/live-strea-fis-cross-country-world-cup-falun/activity
https://opensea.io/collection/live-ski-jumping-world-cup-vikersund/activity
https://opensea.io/collection/live-world-womens-curling-championship-sandviken/activity
https://opensea.io/collection/live-stream-uci-cycling-milan-san-remo/activity
https://opensea.io/collection/livestream-uci-cycling-womens-trofeo-alfredo-ainda/activity
https://opensea.io/collection/live-stream-run-rome-the-marathon/activity
https://opensea.io/collection/live-stream-seoul-marathon/activity
https://opensea.io/collection/livestream-barcelona-marathon/activity
https://opensea.io/collection/live-canadian-indoor-track-and-field-championships/activity
https://opensea.io/collection/live-stream-auburn-tiger-track-classic/activity
https://opensea.io/collection/live-stream-adidas-indoorhs-nationals/activity
https://opensea.io/collection/livestream-nc-charlotte-49er-classic/activity
https://opensea.io/collection/live-stream-ocb-shamrock-cup-classic/activity
https://opensea.io/collection/live-stream-ocb-captains-cup/activity
https://opensea.io/collection/live-stream-npc-worldwide-atombody-trophy-cup/activity
https://opensea.io/collection/npc-worldwide-william-bonac-classic-south-africa/activity
https://opensea.io/collection/live-stream-coaches-cup-ny-state/activity
https://opensea.io/collection/live-stream-glarner-cup-gymnastics/activity
https://opensea.io/collection/live-stream-wag-4th-annual-cotton-candy-classic/activity
https://opensea.io/collection/live-stream-rhythmic-gold-invite-and-wi-state-meet/activity
https://opensea.io/collection/live-stream-socal-state-championships-invitational/activity
https://opensea.io/collection/live-stream-xx-olimpik-cup-gymnastics/activity
https://opensea.io/collection/live-stream-agg-japan-cup-2023-shizuoka/activity
https://opensea.io/collection/live-spring-cup-individual-and-team-competition/activity
https://opensea.io/collection/livestream-northern-california-state-championships/activity
https://opensea.io/collection/livestream-gianna-cup-gymnastics-2023/activity
https://opensea.io/collection/live-stream-oc-classic-2023-gymnastics/activity
https://opensea.io/collection/livestream-xvi-torneo-nacional-club-oskitxoli-2023/activity
https://opensea.io/collection/live-stream-march-2023-eagc-meet-2023/activity
https://opensea.io/collection/livestream-cherry-blossom-exel-invitational-2023/activity
https://opensea.io/collection/live-stream-lootuste-kv-3-etapp-2023/activity
https://opensea.io/collection/live-stream-go-for-the-gold-shamrock-classic-2023/activity
https://www.cartoonmovement.com/user/46188/edit?destination=/dashboard
https://www.cartoonmovement.com/user/46212/edit?destination=/dashboard
https://www.cartoonmovement.com/user/46221/edit?destination=/dashboard
https://www.cartoonmovement.com/user/46227/edit?destination=/dashboard
https://www.cartoonmovement.com/user/46236/edit?destination=/dashboard
https://www.cartoonmovement.com/user/46241/edit?destination=/dashboard
https://www.cartoonmovement.com/user/46246/edit?destination=/dashboard
https://www.cartoonmovement.com/user/46252/edit?destination=/dashboard
https://www.cartoonmovement.com/user/46258/edit?destination=/dashboard
https://www.cartoonmovement.com/user/46262/edit?destination=/dashboard
https://www.cartoonmovement.com/user/46271/edit?destination=/dashboard
https://www.cartoonmovement.com/user/46280/edit?destination=/dashboard
https://www.cartoonmovement.com/user/46284/edit?destination=/dashboard
https://www.cartoonmovement.com/user/46293/edit?destination=/dashboard
https://www.cartoonmovement.com/user/46297/edit?destination=/dashboard
https://www.cartoonmovement.com/user/46304/edit?destination=/dashboard
https://zsgcqmmsxgv6.sg.larksuite.com/wiki/MCJtweyhRiNxqFk0U8IlMgmQgOe
https://zsgcqmmsxgv6.sg.larksuite.com/wiki/FYLHwe4YKiz37ekLnOVlbMEwgke
https://zsgcqmmsxgv6.sg.larksuite.com/wiki/BbFlwlrvXijBhak9bD7lufsEgw4
https://zsgcqmmsxgv6.sg.larksuite.com/wiki/GxCiw7oZsiD2idkOMXbly86WgAy
https://zsgcqmmsxgv6.sg.larksuite.com/wiki/LelywFJ4TiuKEUk1VahlMj27gYf
https://zsgcqmmsxgv6.sg.larksuite.com/wiki/B6m7wBDDfi05kVk8quploi3rgxf
https://zsgcqmmsxgv6.sg.larksuite.com/wiki/GShrwAs4VikOlBkRlbllGUDbgUh
https://zsgcqmmsxgv6.sg.larksuite.com/wiki/Q26OwZc6wiO0rUkd557lJAHdgXg
https://zsgcqmmsxgv6.sg.larksuite.com/wiki/JqSZwdSxliDB3EkXAPdl3NEpgqb
https://zsgcqmmsxgv6.sg.larksuite.com/wiki/IR8AwS3M2iEMTYkpJdZl2hYRgvd
https://zsgcqmmsxgv6.sg.larksuite.com/wiki/QUftwVIBfiWyoZky4iolgrTQg5g
https://zsgcqmmsxgv6.sg.larksuite.com/wiki/KeUEw6wNWiyzFFkOPfDlU6l5ghg
https://zsgcqmmsxgv6.sg.larksuite.com/wiki/CUV8wus9Niqc56k8EKplVP67gVb
https://zsgcqmmsxgv6.sg.larksuite.com/wiki/OD5OwjvUmiTS8TkQdJwl32oqgWg
https://zsgcqmmsxgv6.sg.larksuite.com/wiki/CcvMwFB67im0CfkVWLsl4tHSgme
https://zsgcqmmsxgv6.sg.larksuite.com/wiki/TA31w60spiinaMkfk0fl2uvWg3f
https://zsgcqmmsxgv6.sg.larksuite.com/wiki/OcBnw2gtfidz5PkDXCzl5Km8gD1
https://zsgcqmmsxgv6.sg.larksuite.com/wiki/YcVsweDUziQBD1kwkwAlbGNZgbe
https://zsgcqmmsxgv6.sg.larksuite.com/wiki/NRp0wbUKjiuXnAkoPEilcssMgWg
https://zsgcqmmsxgv6.sg.larksuite.com/wiki/UXPiwIdKuiv87fkEodxluUYbgBh
https://archive.org/download/download-pdf-king-of-envy-kings-of-sin-5-by-ana-huang
https://archive.org/download/pdf-download-a-witchs-guide-to-magical-innkeeping-by-sangu-mandanna
https://archive.org/details/pdf-download-not-quite-dead-yet-by-holly-jackson
https://archive.org/download/pdf-download-not-quite-dead-yet-by-holly-jackson
https://ia601404.us.archive.org/13/items/pdf-download-offside-rules-of-the-game-1-by-avery-keelan/%7BPDF%7D%20Download%20Offside%20%28Rules%20of%20the%20Game%2C%20%231%29%20By%20Avery%20Keelan.pdf
https://archive.org/download/pdf-download-offside-rules-of-the-game-1-by-avery-keelan
https://portfolio-kgbylxg.format.com/blog/pdf-download-a-witch-s-guide-to-magical-innkeeping-by-sangu-mandanna
https://portfolio-kgbylxg.format.com/blog/pdf-download-not-quite-dead-yet-by-holly-jackson
https://portfolio-kgbylxg.format.com/blog/pdf-download-offside-rules-of-the-game-1-by-avery-keelan
https://portfolio-kgbylxg.format.com/blog/pdf-download-the-irresistible-urge-to-fall-for-your-enemy-dearly-beloathed-1-by-brigitte-knightley
https://portfolio-kgbylxg.format.com/blog/pdf-download-she-didn-t-see-it-coming-by-shari-lapena
https://portfolio-kgbylxg.format.com/blog/pdf-download-the-woman-in-suite-11-lo-blacklock-2-by-ruth-ware
https://portfolio-kgbylxg.format.com/blog/pdf-download-the-girl-i-was-by-jeneva-rose
https://portfolio-kgbylxg.format.com/blog/pdf-download-rose-in-chains-the-evermore-trilogy-1-by-julie-soto
https://portfolio-kgbylxg.format.com/blog/pdf-download-arcana-academy-arcana-academy-1-by-elise-kova
https://portfolio-kgbylxg.format.com/blog/pdf-download-the-bewitching-by-silvia-moreno-garcia
https://portfolio-kgbylxg.format.com/blog/pdf-download-of-flame-and-fury-by-mikayla-bridge
https://portfolio-kgbylxg.format.com/blog/pdf-download-our-last-resort-by-clemence-michallon
https://portfolio-kgbylxg.format.com/blog/pdf-download-these-summer-storms-by-sarah-maclean
https://portfolio-kgbylxg.format.com/blog/pdf-download-the-unraveling-of-julia-by-lisa-scottoline
https://portfolio-kgbylxg.format.com/blog/pdf-download-glorious-rivals-the-grandest-game-2-by-jennifer-lynn-barnes
https://portfolio-kgbylxg.format.com/blog/pdf-download-immortal-consequences-the-souls-of-blackwood-academy-1-by-i-v-marie
https://portfolio-kgbylxg.format.com/blog/pdf-download-the-enchanted-greenhouse-by-sarah-beth-durst
https://portfolio-kgbylxg.format.com/blog/pdf-download-you-belong-here-by-megan-miranda
https://portfolio-kgbylxg.format.com/blog/pdf-download-totally-and-completely-fine-by-elissa-sussman
https://portfolio-kgbylxg.format.com/blog/pdf-download-maid-for-each-other-by-lynn-painter
Primo TRT Gummies
Primo TRT Gummies has quickly become a standout in the growing market of CBD products, which are celebrated for their potential health benefits. Among the variety of CBD-infused options available, Primo TRT Gummies offer a natural and effective way for men to boost vitality and overall wellness.
Click Here To Buy Now >>>
https://www.facebook.com/Primo.TRT.Gummies.Natural.Wellness/
https://www.facebook.com/share/p/1AxeB65Ceu/
https://www.facebook.com/share/p/16j8oknkZ4/
https://www.facebook.com/share/p/1Mvj7uBoCE/
https://www.facebook.com/events/784167967270960/
https://www.facebook.com/events/698102909654268/
https://www.facebook.com/events/1054521410122074/
https://www.facebook.com/groups/primo.trt.gummies.advantage.
https://www.facebook.com/groups/primo.trt.gummies.ingredients
https://www.facebook.com/groups/primo.trt.gummies.work.benefits
https://sites.google.com/view/primo-trt-gummies-reviews-real/home
https://www.facebook.com/FrankAndFrey.CBD.Capsules.Sweden.Reviews.2025/
https://www.facebook.com/events/1372865457159697/
https://www.facebook.com/events/3072412762937981/
https://www.facebook.com/events/1250564316509943/
https://www.facebook.com/share/p/1CG7y5VB6H/
https://www.facebook.com/share/p/172xSttxXF/
https://www.facebook.com/share/p/15jPvnsq7F/
https://www.facebook.com/groups/frankandfrey.cbd.capsules.sweden.benefits
https://www.facebook.com/groups/frankandfrey.cbd.capsules.sweden.advantage
https://www.facebook.com/groups/frankandfrey.cbd.capsules.sweden.ingredients
https://sites.google.com/view/frankandfrey-cbd-capsules-/home
https://www.facebook.com/Root.Labs.Alpha.Gummies.Reviews.2025/
https://www.facebook.com/share/p/16Ar7Zze9N/
https://www.facebook.com/share/p/18zj7pAueC/
https://www.facebook.com/share/p/1AhraggNfx/
https://www.facebook.com/events/681010078325826/
https://www.facebook.com/events/3594111610723077/
https://www.facebook.com/events/706533362281155/
https://www.facebook.com/groups/root.labs.alpha.gummies.natural.wellness
https://www.facebook.com/groups/root.labs.alpha.gummies.advantage
https://www.facebook.com/groups/root.labs.alpha.gummies.ingredients
https://sites.google.com/view/root-labs-alpha-gummies-power/home
https://knowt.com/note/f09f3167-560f-4daf-adc3-db3f198b7621/Primo-trt-gummies-Reviews-USA-Boost-tes
https://knowt.com/note/7ed87689-9228-4839-8ccd-36ba6fb065f9/Primo-trt-gummies-Official-Website-Revi
https://knowt.com/note/6e27917d-118f-444a-a661-a0420c2486d5/FrankAndFrey-CBD-Capsules-Sweden-frn-ek
https://knowt.com/note/81d21e57-f6ff-4466-8745-7d063722220d/FrankAndFrey-CBD-Capsules-Sweden-100-Na
https://knowt.com/note/26f319b5-7d85-4a37-9990-1d0a1f61ae74/Root-Labs-Alpha-Gummies-Natural-Energy-
https://knowt.com/note/381aa799-bddb-4e9b-9853-5c21e942ff87/Root-Labs-Alpha-Gummies-All-in-One-Herba
https://nas.io/bioxcell-male-enhancement-fuel-your-drive/challenges/primo-trt-performance-gummies-primotrt-energy-support-1-month-supply
https://nas.io/bioxcell-male-enhancement-fuel-your-drive/challenges/primo-trt-gummies-male-enhancement-what-buyers-need-to-know
https://nas.io/bioxcell-male-enhancement-fuel-your-drive/challenges/frankandfrey-cbd-capsules-sweden-clinical-certified-100-natural
https://nas.io/bioxcell-male-enhancement-fuel-your-drive/challenges/frankandfrey-cbd-capsules-sweden-kapslar-sverige
https://nas.io/bioxcell-male-enhancement-fuel-your-drive/challenges/root-labs-alpha-gummies-advanced-adaptogen-complex-with-4000mg-shilajit-ashwagandha-and-maca
https://nas.io/bioxcell-male-enhancement-fuel-your-drive/challenges/root-labs-alpha-gummies-premium-mens-performance-supplement
https://jaquavis-mohi.alboompro.com/post/primo-trt-gummies-reviews-usa-boost-testosterone-naturally-read-more-from-official-website-price-37-97?post_editing=true
https://jaquavis-mohi.alboompro.com/post/primo-trt-gummies-for-muscle-mood-metabolism-what-you-need-to-know?post_editing=true
https://jaquavis-mohi.alboompro.com/post/frankandfrey-cbd-capsules-sweden-clinical-certified-100-natural?post_editing=true
https://jaquavis-mohi.alboompro.com/post/frankandfrey-cbd-capsules-sweden-official-websitereviews-2025?post_editing=true
https://jaquavis-mohi.alboompro.com/post/root-labs-alpha-gummies-all-in-one-herbal-formula-with-shilajit-maca-root-and-zinc-for-peak-physical-and-mental-performance?post_editing=true
https://jaquavis-mohi.alboompro.com/post/root-labs-alpha-gummies-natural-energy-booster-with-tongkat-ali-ashwagandha-ginseng-for-focus-strength-vitality?post_editing=true
https://in.pinterest.com/pin/1020135753099395954
https://in.pinterest.com/pin/1020135753099395964
https://primo-trt-gummies-a-gateway-to-natural-wellness.square.site/
https://primo-trt-gummies-official-website-reviews-2025.square.site/
https://primotrtgummiesagatewaytonaturalwellness.quora.com/
https://primotrtgummiesofficialwebsitereviews2025.quora.com/
https://view.genially.com/686a13030a0e571a08ee1491/interactive-content-primo-trt-gummies-for-muscle-mood-and-metabolism-what-you-need-to-know
https://view.genially.com/686a13090a0e571a08ee1656/interactive-content-primo-trt-gummies-reviews-the-truth-behind-this-testosterone-booster
https://view.genially.com/686a360cb83e93339a2f5112/interactive-content-root-labs-alpha-gummies-holistic-performance-support-with-ancient-herbs
https://view.genially.com/686a3614fc27309d51a0df74/interactive-content-root-labs-alpha-gummiesnatural-testosterone-support-gummies