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.
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https://werkstraat.com/companies/burntide-weight-management-guide-ingredients-results-and-faqs/
https://career.agricodeexpo.org/candidate/chariseschwart-schwart/
https://sites.google.com/view/burn-tide-/
https://open.firstory.me/story/cmqowodo801ta01vq43g0bk72
https://burn-tide.blogspot.com/2026/06/burntide-review-and-results-what-users.html
https://run72.raiselysite.com/charise-schwart-charise-schwart/posts/burntide-2026-review-why-thousands-are-talking-about-this-weight-loss-formula
https://spondylitis.raiselysite.com/charise-schwart-charise-schwart/posts/burntide-ingredients-breakdown-what-makes-this-formula-different
https://sobrave.raiselysite.com/charise-schwart-charise-schwart/posts/burntide-customer-reviews-2026-real-experiences-and-honest-insights
https://mars-desert-research-station.raiselysite.com/charise-schwart-schwart/posts/burntide-weight-loss-formula-can-it-support-faster-fat-burning-naturally
http://chariseschwart.omeka.net/
https://eventprime.co/o/BurnTideReviews
BurnTide:-
https://burntide.uk/
https://burntide.bolt.host/
https://burntidegummy.lovable.app/
Facebook:-
https://www.facebook.com/BurnTideUSA/
https://www.facebook.com/burntideuk/
https://www.facebook.com/BurnTideGumies
https://www.facebook.com/BurnTideWeightLossGummie/
pdf:-
https://cdn.flipbooklets.com/pdfs/25vuq2vC1aDs8REwz4dCt9fRIrDpR1kJ9hHnNop2.pdf?v=fb-1461092430
https://www.nextlevelurgentcare.com/wp-content/uploads/formidable/25/BurnTideUSA.pdf
https://ascnuk.org/wp-content/uploads/formidable/26/BurnTideUSA.pdf
https://www.nextlevelurgentcare.com/wp-content/uploads/formidable/25/BurnTide.pdf
https://ascnuk.org/wp-content/uploads/formidable/26/BurnTide.pdf
https://cdn.flipbooklets.com/pdfs/ACbx6P4kJUHAkKz54GgLZyfz11p16NDrttMm7QWQ.pdf?v=fb-1913710319
https://www.facebook.com/BurnTideWeightLossGummie/
Read More:-
https://www.readawrite.com/a/67d3808ff5d618a9867153d6fb9fe336
https://burntide-usa.readme.io/reference/burntide-usa-reviews-the-complete-truth-revealed-for-2026
https://career.agricodeexpo.org/candidate/williefurlng-furlng/
https://werkstraat.com/companies/burntide-usa-reviews-the-complete-truth-revealed-for-2026/
https://open.firstory.me/story/cmqosp2wa00i501vqfm0c77nc
https://sites.google.com/view/burntideusa/
https://burntideusa.blogspot.com/2026/06/burntide-usa-everything-you-need-to.html
https://run72.raiselysite.com/w-furlng/posts/burntide-usa-review-2026-honest-analysis-and-final-verdict
https://spondylitis.raiselysite.com/willie-furlng-willie-furlng/posts/burntide-usa-review-hidden-facts-you-should-know-before-buying
https://sobrave.raiselysite.com/willie-furlng-willie-furlng/posts/burntide-usa-reviews-the-truth-behind-the-hype
https://mars-desert-research-station.raiselysite.com/willie-furlng-furlng/posts/burntide-usa-review-why-everyone-is-talking-about-it-in-2026
https://williefurlng.omeka.net/
https://eventprime.co/o/BurnTideUSA
https://scribehow.com/o/C8lm4IM3R96pH00P2grYWw/viewer/BurnTide_USA_Review__Benefits_Features_and_Final_Verdict__yYSmIuJsTC6y7hT2dqw93g
https://groups.google.com/g/burntideusa/c/R1W3FlBPzGI
https://www.zooniverse.org/projects/williefurlng/-burntide-usa-why-thousands-are-searching-for-this-brand-in-2026
https://experiment.com/projects/tbtbblsbmmywfyuyftll/protocols/25136-burntide-usa-reviews-everything-explained-in-one-complete-guide
https://wanderlog.com/view/adezhquyva/burntide-usa-review-2026—customer-feedback-and-expert-opinion/shared
https://williefurlng.stck.me/post/1993007/BurnTide-USA-A-Detailed-Review-Benefits-and-Buying-Guide
https://medium.com/p/42dd1488f646?postPublishedType=initial
https://hackmd.io/WillieFurlng/r1y8qL8MGe https://www.readawrite.com/a/24d61943ef489786a647aa947d5a19a2 https://chariseschwart.readme.io/reference/burntide-metabolism-support-formula-key-benefits-and-user-feedback https://werkstraat.com/companies/burntide-weight-management-guide-ingredients-results-and-faqs/ https://career.agricodeexpo.org/candidate/chariseschwart-schwart/ https://sites.google.com/view/burn-tide-/ https://open.firstory.me/story/cmqowodo801ta01vq43g0bk72 https://burn-tide.blogspot.com/2026/06/burntide-review-and-results-what-users.html https://run72.raiselysite.com/charise-schwart-charise-schwart/posts/burntide-2026-review-why-thousands-are-talking-about-this-weight-loss-formula https://spondylitis.raiselysite.com/charise-schwart-charise-schwart/posts/burntide-ingredients-breakdown-what-makes-this-formula-different https://sobrave.raiselysite.com/charise-schwart-charise-schwart/posts/burntide-customer-reviews-2026-real-experiences-and-honest-insights https://mars-desert-research-station.raiselysite.com/charise-schwart-schwart/posts/burntide-weight-loss-formula-can-it-support-faster-fat-burning-naturally http://chariseschwart.omeka.net/ https://eventprime.co/o/BurnTideReviews https://scribehow.com/o/jxHVnoFtSBGNtAcAOkoWqA/viewer/BurnTide_Review_2026_The_Weight_Loss_Secret_Everyone_Is_Talking_About__1jb8M7xeR3aXyO0E2xiqAg https://groups.google.com/g/burntidereviews/c/pTC4XTKUyWc https://www.zooniverse.org/projects/chariseschwart/burntide-ultimate-review-ingredients-pros-cons-and-buying-guide-for-2026 https://experiment.com/projects/joanckrlixrqnkzzcmir/protocols/25141-burntide-customer-reviews-2026-surprising-results-you-need-to-see https://wanderlog.com/view/pmgkxnzfak/burntide-benefits-uncovered-how-it-supports-fat-burning-and-energy/shared https://chariseschwart.stck.me/post/1993332/BurnTide-Review-Why-Thousands-Are-Switching-to-This-Metabolism-Booster https://medium.com/p/685e42a5ab53?postPublishedType=initial https://hackmd.io/ChariseSchwart/HJx5cOUzze
https://www.readawrite.com/a/eb59b1445096fce36513b35ef9efacbe
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https://werkstraat.com/companies/burn-tide-chronicles-of-a-drowned-civilization-engulfed-in-eternal-flame-waves/
https://groups.google.com/g/burn-tide/c/uVTojUdyzqU
https://royezames.alboompro.com/post/burn-tide-a-story-of-survival-in-a-world-where-water-became-living-fire?post_editing=true
https://burntidecost.blogspot.com/2026/06/BurnTide.htmlhttps://career.agricodeexpo.org/candidate/burn-tide/
https://royezames.omeka.net/
https://open.firstory.me/story/cmqosipq7016301x56n1bhbq4
https://burn-tide.readme.io/reference/burn-tide-the-lost-diary-of-a-sailor-trapped-in-eternal-fire-seas
https://eventprime.co/o/BurnTide
https://experiment.com/projects/rcdooprbjrazaztlhdcu/protocols/25133-burn-tide-survival-beyond-the-flaming-currents-of-a-broken-planet
https://www.readawrite.com/a/02af2c7845e6731e3745f2806b7a7220
https://sites.google.com/view/burntide-uk/
https://werkstraat.com/companies/burntide-uk-introduces-a-powerful-blend-of-comfort-and-style-designed-for-individuals-who-want-to-stand-out/
https://groups.google.com/g/burntide-uk/c/gzY1DqX_KuQ
https://burntideuk.blogspot.com/2026/06/BurnTideUk.html
https://colemancone.alboompro.com/post/burntide-uk-offers-exclusive-collections-that-capture-the-energy-of-youth-culture-and-urban-fashion-movements?post_editing=true
https://career.agricodeexpo.org/candidate/burntide-uk/
https://colemancone.omeka.net/
https://open.firstory.me/story/cmqowyff003m1010867wr8o88
https://burntide-uk.readme.io/reference/burntide-uk-brings-together-minimalism-and-bold-design-to-create-unforgettable-fashion-experiences
https://eventprime.co/o/BurnTideUk