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.reddit.com/r/ultrawidewallpapers/
https://www.reddit.com/r/ultrawidewallpapers/comments/1kltyiz/heres_how_to_watchthe_accountant_2_online_for/
https://www.reddit.com/r/ultrawidewallpapers/comments/1klu1mx/heres_how_to_watchthe_accountant_2_online_for/
https://www.reddit.com/r/ultrawidewallpapers/comments/1klu8nz/heres_way_to_watch_the_accountant_2_free_on_tv/
https://www.reddit.com/r/ultrawidewallpapers/comments/1kluc2c/heres_how_to_watchthe_accountant_2_online_for/
https://www.reddit.com/r/ultrawidewallpapers/comments/1kluej2/how_to_watch_the_accountant_2_online_for_free/
https://www.reddit.com/r/ultrawidewallpapers/Now
https://www.reddit.com/r/ultrawidewallpapers/comments/1klujcj/heres_how_to_watch_clown_in_a_cornfield_online/
https://www.reddit.com/r/ultrawidewallpapers/comments/1klulfi/heres_how_to_watch_clown_in_a_cornfield_online/
https://www.reddit.com/r/ultrawidewallpapers/comments/1klupq3/heres_how_to_watch_clown_in_a_cornfield_online/
https://www.reddit.com/r/ultrawidewallpapers/comments/1kluvmm/heres_how_to_watch_clown_in_a_cornfield_online/
https://www.reddit.com/r/ultrawidewallpapers/comments/1klux52/heres_how_to_watch_clown_in_a_cornfield_online/
https://www.reddit.com/r/ultrawidewallpapers/Hot
https://www.reddit.com/r/ultrawidewallpapers/comments/1kluztm/heres_how_to_watchshadow_force_online_for_free_on/
https://www.reddit.com/r/ultrawidewallpapers/comments/1klv2x5/heres_how_to_watch_shadow_force_online_for_free/
https://www.reddit.com/r/ultrawidewallpapers/comments/1klv8m5/heres_how_to_watch_shadow_force_online_for_free/
https://www.reddit.com/r/ultrawidewallpapers/comments/1klvb92/heres_how_to_watch_thunderbolts_online_for_free/
https://www.reddit.com/r/ultrawidewallpapers/comments/1klvd5s/heres_how_to_watch_thunderbolts_onlinefor_free_on/
https://www.reddit.com/r/ultrawidewallpapers/
https://paste.md-5.net/judefamusa.rb
https://justpaste.me/EwD41
https://tech.io/snippet/mYGsjud
https://notes.io/wD2vg
https://pastebin.pl/
https://paste.myst.rs/c3arrmiu
https://paste.myconan.net/577621
https://paste.centos.org/view/44ebf75d
https://anotepad.com/notes/r9i287hh
https://paste.enginehub.org/y034RDoDD
https://paste2.org/c0BdydP2
https://paste.jp/c62e7744/
https://www.pastery.net/cttqjp/
https://ctxt.io/2/AAB4d3cYFg
https://paste.laravel.io/c02bfb17-de7c-4dcf-8231-5c6e0e670a00
https://paste.ee/p/IPQM4cSC
https://paste2.org/kgNzfd4I
http://pastie.org/p/6zyQKs7DXSMzCDTNXCGUFa
https://p.ip.fi/3wwN
https://paste.kodi.tv/fejarasesi
https://paste.chapril.org/?27f1530aae3c51ac#7a58HujxTrH7j56iBZ1ZyjVfj1Uqbnw3GteV4wRYaSnK
https://paste.offsec.com/?c5fcb846fffd1453#dgX72naxIC9tgoZxNQQS2xXN36OtVlbwZ7tztrcEFO8=
https://paste.thezomg.com/334596/16896117/
https://privatebin.net/?a476ee5f39a0a48b#DT1sG57ui5XiU2fwDv2a5igt5jt2d7o6ZTyt442JKADL
https://ideone.com/yAMxIY
https://justpaste.it/h69fi
https://paiza.io/projects/R2ypTT2Egje9t-eQwCO_EA
https://snippet.host/gehpjb
https://glot.io/snippets/h7biewmz6s
https://paste.rs/IL9Zf.txt
https://jsitor.com/Br32iFCFJ26
https://paste.feed-the-beast.com/DRyDgGxanrg
https://telegra.ph/xdtfhgbujm-05-13
https://rentry.co/7wy3kkx9
https://paste.intergen.online/view/c50853bc
https://paste.ofcode.org/jeveDFqc88xZzi3qS7vSuf
https://jsbin.com/hipehesuci/edit?html,output
Virile Forge Male Enhancement
https://www.facebook.com/Get.Virile.Forge.Male.Enhancement/
https://github.com/VirileForgeMaleEnhancement
https://www.linkedin.com/showcase/virile-forge-male-enhancement%E2%84%A2
https://www.trustpilot.com/review/virileforge.logsmarter.net
Virile Forge Male Enhancement claims to provide several key benefits for men seeking to enhance their sexual health and overall vitality. Some of the most commonly reported benefits include:
Click Here To Buy Now@>>>>
https://www.linkedin.com/showcase/virile-forge-male-enhancement%E2%84%A2
https://github.com/VirileForgeMaleEnhancement
https://github.com/VirileForgeMaleEnhancement/VirileForgeMaleEnhancement
https://www.facebook.com/Get.Virile.Forge.Male.Enhancement/
https://www.trustpilot.com/review/virileforge.thetechnext.net
https://www.trustpilot.com/review/virileforge.logsmarter.net
https://www.facebook.com/events/1398311487861081
https://www.facebook.com/events/656989470661692
https://www.facebook.com/events/695538776786448
https://www.facebook.com/groups/virile.forge.male.enhancement.reviews.2025
https://www.facebook.com/groups/virile.forge.male.enhancement.for.sex
https://www.facebook.com/groups/virile.forge.male.enhancement.where.to.buy
https://www.facebook.com/share/p/175GEi45G4/
https://www.facebook.com/share/p/1RSdohvHUL/
https://www.facebook.com/share/p/1EpAgZvs1z/
https://nutrahealthsite.blogspot.com/2025/05/virile-forge-male-enhancement.html
https://selffiter.com/VirileForge
https://sites.google.com/view/virile-forge-male-enhancement/home
https://www.commudle.com/labs/boostaro-russia-the-proven-and-confidence-in-the-bedroom
https://www.commudle.com/labs/virile-forge-male-enhancement-natural-ingredients-ignites-your-passion-and-elevates-your-game
https://knowt.com/note/7ae78fff-e4b7-4aa6-9767-301309cd4437/Virile-Forge-Male-Enhancement-For-Sex
https://knowt.com/note/7b019cd5-1848-47dd-8e29-5627d4122832/Virile-Forge-Male-Enhancement-Brings-You
https://virile-forge-male-enhancement-for-sexual-health.mywebselfsite.net/
https://virile-forge-male-enhancement-all-naturals.mywebselfsite.net/
https://www.muthead.com/forums/general-help/363854-unlock-peak-male-performance-with-virile-forge-the-ultimate-formula-for-explosive-stamina-maximum-pleasure/
https://www.muthead.com/forums/general-help/363855-experience-the-surge-of-masculine-power-youve-been-missing-virile-forge-male-enhancement-is-the-key-to-legendary-performance/
http://ofbiz.116.s1.nabble.com/Experience-the-Surge-of-Masculine-Power-You-ve-Been-Missing-Virile-Forge-Male-Enhancement-is-the-Keyn-tt4854966.html
http://ofbiz.116.s1.nabble.com/Say-Goodbye-to-Bedroom-Disappointment-Forever-Virile-Forge-Delivers-Harder-Longer-Lasting-and-More-Ie-tt4854967.html
https://virileforgemaleenhancementclinicalcertified.quora.com/
https://virileforgemaleenhancementwheretobuy.quora.com/
https://eventprime.co/o/virileforgemaleenhancementforsex
https://eventprime.co/o/virileforgemaleenhancementofficialreviews
https://nas.io/get-virile-forge-male-enhancement/challenges/virile-forge-male-enhancement-maximum-pleasure-and-unstoppable-bedroom-confidence
https://nas.io/get-virile-forge-male-enhancement/challenges/virile-forge-male-enhancement-unlock-peak-male-performance-with-virile-forge
https://iramnaaz.alboompro.com/post/virile-forge-male-enhancement-engineered-to-supercharge-endurance-boost-testosterone-and-fuel-powerful-erections?post_editing=true
https://iramnaaz.alboompro.com/post/experience-the-surge-of-masculine-power-you-ve-been-missing-virile-forge-male-enhancement-is-the-key-to-legendary-performan?post_editing=true
https://fato.me/s/gatiozol/i1204802
https://fato.me/s/gatiozol/i1204761
https://fato.me/s/gatiozol/i1204758
https://fato.me/s/gatiozol/i1204743
https://fato.me/s/gatiozol/i1204741
https://fato.me/s/rawetbae/i1205501
https://fato.me/s/rawetbae/i1205505
https://fato.me/s/rawetbae/i1205507
https://fato.me/s/rawetbae/i1205509
https://fato.me/s/rawetbae/i1205510
https://fato.me/s/hariokan/i1205511
https://fato.me/s/hariokan/i1205515
https://fato.me/s/hariokan/i1205516
https://fato.me/s/hariokan/i1205517
https://fato.me/s/hariokan/i1205518
https://fato.me/s/opewuexboxrg/i1205521
https://fato.me/s/opewuexboxrg/i1205523
https://fato.me/s/opewuexboxrg/i1205525
https://fato.me/s/opewuexboxrg/i1205526
https://fato.me/s/opewuexboxrg/i1205527
https://groups.google.com/g/anahuangid/c/9i07vyro_Lg
https://groups.google.com/g/anahuangid/c/QBqCJgKpCDM
https://groups.google.com/g/anahuangid/c/Vsus2nIuyjo
https://groups.google.com/g/anahuangid/c/0_hFs5YGr8E
https://groups.google.com/g/anahuangid/c/YbqI4eznqkQ
https://01019231899179892051.googlegroups.com/attach/eb7a9826f2b36/Download%20(PDF)%20Rewind%20It%20Back%20(Windy%20City,%20%235)%20by%20Liz%20Tomforde.pdf?part=0.1&view=1&vt=ANaJVrG0D6XcM1tedkORwj-E6noFoRXTIxDxgYVHjmZHypiqEyy6IFNlhaiUsEFIEQ6mnOgPLc-jvjH9ac9ucy2QtDM-nQD5HGQ62H0AeDbOh0NosqeB3Ks
https://01019231899179892051.googlegroups.com/attach/eb790e373eaff/Download%20(PDF)%20One%20Golden%20Summer%20by%20Carley%20Fortune.pdf?part=0.1&view=1&vt=ANaJVrG2BUSOpFmg20HhVsuvMd0-NlbxMdtCqa6qyyTAnbCKqca0Iog0hxZ72GbGlhcrzcQa3kVutf8ydwaxvwFAZrS_yNciDPNpAwJjKYwyPxwWAdCkht0
https://01019231899179892051.googlegroups.com/attach/eb777d8ee2e1e/Download%20(PDF)%20The%20Tenant%20by%20Freida%20McFadden.pdf?part=0.1&view=1&vt=ANaJVrGVyPryCmZn0ore7sTDe5kuW18t7EhjhrjlGV2EQA2B1vU_CmLhllaM-TJqPvG3UAQLgw4tn7j7n88OrGPRmW0W_RGrB-BMDmvDZEINNGtpiuKEZFg
https://01019231899179892051.googlegroups.com/attach/eb75f44f1885b/Download%20(PDF)%20The%20Knight%20and%20the%20Moth%20(The%20Stonewater%20Kingdom,%20%231)%20by%20Rachel%20Gillig.pdf?part=0.1&view=1&vt=ANaJVrEqYdXNjF73IGq3mZrwjJpmjFdd5piHMwSrSzjTNvt9jz_jC4gYj04gq8mlYzKlsCIlhK14Ztgoy5i96yPX9rHQOSIXdHXJ0gpYAQH_kE_vZXQxgng
https://01019231899179892051.googlegroups.com/attach/eb743530bbbc5/Download%20(PDF)%20My%20Friends%20by%20Fredrik%20Backman.pdf?part=0.1&view=1&vt=ANaJVrGOuzAdgS8QSo7qSyvxEa0KYadrQPZV686NZf7ocBj9vTZDTOLyXhHQlWe_-XQck_KvJUHQcFtkV_eVkYK_bAfR7qoHPCM8iq0NxHZWJLJfQSs0h-c
https://pastelink.net/bu1m48f0
https://pastelink.net/8m3hbc2e
https://pastelink.net/rgpqfxan
https://paste.enginehub.org/768J1mxI4
https://paste.enginehub.org/Fx3FXIdg7
https://paste.enginehub.org/bnlUSSMt2
https://rentry.co/gke4hkuf
https://rentry.co/nrt6di4w
https://rentry.co/zx8qkzr5
https://paiza.io/projects/Kz8e4FMihmOwaeQorvAWOA
https://paiza.io/projects/oaY-GmWG9DEwN2pbd9MupA
https://paiza.io/projects/08okcolJ9W1r10w9NYaWQg
https://www.etextpad.com/public/taw7flpukj
https://www.etextpad.com/public/bccom4kr2x
https://www.etextpad.com/public/bhwxmajgax
https://pastebin.com/rqHjZvGF
https://pastebin.com/BWwHuPtD
https://pastebin.com/CvrHsuNF
https://justpaste.it/jhpfv
https://justpaste.it/7koq8
https://justpaste.it/ij81y
https://ideone.com/6Vu3dh
https://ideone.com/iTwuPr
https://ideone.com/XBbemh
https://tempel.in/view/npTpea
https://tempel.in/view/LpD
https://tempel.in/view/QApPstB
https://paste.feed-the-beast.com/4sBV22at+pl
https://paste.feed-the-beast.com/1Agtaz8v0ed
https://paste.feed-the-beast.com/LManO5VHRgp
https://www.pastery.net/utwppq
https://www.pastery.net/jwtghr
https://www.pastery.net/yxgdnd
https://telegra.ph/varetaeae-05-13
https://telegra.ph/mawaetaet-05-13
https://telegra.ph/NATAAEYAEY-05-13
https://onlinegdb.com/MwoTbbhe3
https://onlinegdb.com/eLEbfjyv3
https://onlinegdb.com/W-QSyfFmA
https://tappedout.net/mtg-decks/nawtaaaye/?cb=1747148836
https://tappedout.net/mtg-decks/nsaheay/?cb=1747150281
https://tappedout.net/mtg-decks/auusrsrsru/?cb=1747148928
https://hackmd.io/batayyeyea/H1z0lkZZge https://hackmd.io/batayyeyea/Syw4WybWxx
https://hackmd.io/@batayyeyea/BJFlU1bZxe