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://wodfever.com/blogs/new-posts/20-crossfit-workouts-you-can-do-at-home?comment=130691825892#comments
https://wodfever.com/blogs/new-posts/20-crossfit-workouts-you-can-do-at-home?comment=130691858660#comments
https://planner5d.com/es/gallery/floorplans/LOdPHG/planos-3d
http://snaplant.com/question/big-bosss-car_rgtregrtyhrtyh/
http://www.coparmexchiapas.mx/noticias/portfolio-single.html
https://www.nikkiwilliams.com/blogs/news/this-bag-trend-wont-ever-really-be-out?comment=133883330859#comments
http://snaplant.com/question/man-vs-wild-shdfyueyhwuefhuei/
https://www.ellenshop.com/blogs/news/90047174-ellen-shop-mall-commercial?comment=129875148974#comments
https://ballparkblueprints.com/blogs/news/ballpark-profile-minute-maid-park?comment=131017769206#comments
https://www.77400.pl/artykul/488,zlota-raczka-dla-seniora-zlotow-wspiera-mieszkancow
https://donalddrawbertson.com/blogs/news/excuse-me-i-arted-1?comment=129875181742#comments
https://www.onevillagecoffee.com/blogs/ask-steve/coffee-processing-primer-14?comment=130830008553#comments
https://www.katyloo.com/blogs/news/spotlight-pom-pom-surprise-dress?comment=126208770166#comments
https://sevenmileflyshop.com/blogs/seven-mile-journal/five-questions-with-brita-fordice?comment=130799599848#comments
https://eloments.com/blogs/explore/universal-village-history?comment=129458536611#comments
https://doddleandco.com/blogs/parenting/meet-the-mama-our-very-own-kourtney-coomans?comment=124852437015#comments
https://www.puravidabracelets.com/blogs/the-pv-scoop/galentines-movie-night-idea?comment=128216531030#comments
https://tug.mn/p/20/show/48737
https://studiomeme.jewelry/blogs/news/3-steps-to-choose-the-perfect-diamond-nose-ring?comment=133527404828#comments
https://eyeart.com.au/blogs/eye-art-studio-the-blog/diy-how-to-remove-botched-eyebrow-tattoo-at-home?comment=130794324124#comments
https://www.zoumzoumparty.ca/blogs/karen-kids-party/94509313-frozen-theme-birthday-party?comment=130800517335#comments
https://tabularasa-ny.com/blogs/the-chalkboard/welcome-to-tabula-rasa?comment=128016547991#comments
https://www.szczecinskiportal.pl/artykul/1392,szkolne-lazienki-zobaczcie-jak-teraz-wygladaja
http://shawgomemorialhome.com/obituaries/173
https://houseofcocong.com/fr/blogs/customer-testimonials/02-goodbye-dark-spots-post-inflammatory-hyperpigmentation-pih?comment=128409993375#comments
https://allianz-da.jimdofree.com/guide/anf%C3%A4ngerguide/
https://aquavida.com/blogs/blog/creating-a-plastic-free-july?comment=131366256728#comments
https://sewkindofwonderful.com/blogs/news/5-things-i-wish-i-had-known-before-going-on-a-quilting-cruise?comment=132019978483#comments
http://shizo.anazana.com/ru/paintings-1362/page-2350:8/page-2346:6/open-gallery:19891
https://business.ecoplum.com/blogs/ecoplum-biz-blog/impact-investment?comment=130392195143#comments
https://marcomarcounderwear.com/blogs/mens-underwear-blog/iggy-azalea-in-mm-at-the-billboard-awards?comment=126832705610#comments
https://www.skylakeranch.com/blogs/recipe-blog/gardening-101-pomegranate-kier-holmes?comment=133787189535#comments
https://makely.shop/blogs/inspiration/6-lampshade-making-secrets-that-will-make-your-life-easier?comment=133734596921#comments
https://sewkindofwonderful.com/blogs/news/5-things-i-wish-i-had-known-before-going-on-a-quilting-cruise?comment=132022501619#comments
https://jinmee.co.uk/blogs/news/7-best-ever-fruits-for-glowing-skin?comment=131620438067#comments
https://www.coveredgoods.com/blogs/news/15-fun-things-to-do-on-st-patricks-day-with-kids?comment=134096421147#comments
https://earthsideecobums.com.au/blogs/top-tips/how-to-use-inserts-to-control-absorbency?comment=129386086573#comments
http://www.sundaydessertclub.com/guestbook/
https://www.waxing-factory.de/g%C3%A4stebuch/
https://www.diamantenwerft.de/infos-unterhaltung/g%C3%A4stebuch/
http://benefisshop.com/index.php/pdf_files/benefis_F0172_ru.pdf?l=ro&a=gb
https://www.bedbandits.com/blogs/news/its-back-to-school-time-for-bed-bandits?comment=129715306605#comments
https://www.lapiazzarestaurant.de/g%C3%A4stebuch/
https://www.catherines-bistro.co.uk/legal-notice/guestbook/
https://www.thefeatherdancers.de/g%C3%A4stebuch/
https://dsg.gov.ae/lists/feedback%20form/allitems.aspx?paged=true&p_id=2437&pagefirstrow=4401&&view=%7B20c34e9e-7f72-48dd-8f4d-aad0c66c5b25%7D
https://www.passes.com/vezitraindprintre
https://www.passes.com/traindprintredemoniromani
https://www.passes.com/traindprintredemoniinromana
https://www.passes.com/vezidemonslayer
https://www.passes.com/demonslayerromana
https://www.passes.com/demonslayeinromana
https://www.passes.com/vezidowntonabbey
https://www.passes.com/downtonabbeyinromana
https://www.passes.com/vezinecunoscutiicapitolul2
https://www.passes.com/necunoscutiicapitolul2inromana
https://www.passes.com/necunoscutiicapitolul2romana
☘📣Official Website☘╰┈➤✔ Save Up To 70% OFF — “OFFICIAL WEBSITE”
Introduction
In today’s fast-paced world, more people are turning to natural remedies to help manage everyday stress, discomfort, and sleeplessness.
https://www.facebook.com/GreenNatureFarmsCBDGummies.ME
https://www.facebook.com/groups/greennaturefarmscbdgummies.us2025
https://www.facebook.com/events/4165376150366917
https://www.facebook.com/groups/greennaturefarmscbdgummies.new
https://www.facebook.com/events/767690952770823
https://greennaturehealth.zohodesk.com/portal/en/kb/articles/green-nature-farms-cbd-gummies-reviews-we-tested-it-for-90-days-the-real-science-behind
https://greennaturehealth.zohodesk.com/portal/en/kb/articles/green-nature-farms-cbd-gummies-facts-on-hyaluronic-acid-and-cartilage-support
https://greennaturehealth.zohodesk.com/portal/en/kb/articles/green-nature-farms-cbd-gummies-helps-nourish-synovial-fluid-for-smoother-movement-19-9-2025
https://greennaturehealth.zohodesk.com/portal/en/kb/articles/green-nature-farms-cbd-gummies-is-it-safe-read-experts-opinion
https://greennaturefarms6.alboompro.com/post/green-nature-farms-cbd-gummies-a-natural-path-to-calm-comfort-and-better-sleep
https://greennaturefarms6.alboompro.com/post/green-nature-farms-cbd-gummies-your-natural-path-to-wellness
https://greennaturefarms6.alboompro.com/post/green-nature-farms-cbd-gummies-a-natural-approach-to-wellness-2
https://greennaturefarms6.alboompro.com/post/green-nature-farms-cbd-gummies-a-natural-approach-to-wellness
https://eventprime.co/o/GreenNatureFarmsCBDGummiesusa
https://eventprime.co/o/GreenNatureFarmsCBDGummiesnew
https://blog.mycareindia.co.in/green-nature-farms-cbd-gummies-official-is-it-worth-the-hype/
https://blog.mycareindia.co.in/green-nature-farms-cbd-gummies-is-it-safe-read-experts-opinion/
https://blog.mycareindia.co.in/green-nature-farms-cbd-gummies-review-ingredients-benefits-and-safety-facts/
https://blog.mycareindia.co.in/green-nature-farms-cbd-gummies-explained-dosage-effects-and-real-results/
https://www.facebook.com/PrimalIntenseMaleEnhancementGummiesusa
https://www.facebook.com/groups/primalintensemaleenhancementgummiesusa
https://www.facebook.com/groups/primalintensemaleenhancementgummies2025
https://www.facebook.com/events/1094521599546285
https://www.facebook.com/events/2165986350565156
https://www.aiville.com/c/health/primal-intense-male-enhancement-gummies-for-sexual-health
https://www.aiville.com/c/health/primal-intense-male-enhancement-gummies-benefits-side-effects-real-user-stories
https://www.aiville.com/c/health/primal-intense-male-enhancement-gummies-reviews-cost-scam-exposed
https://www.aiville.com/c/health/primal-intense-male-enhancement-gummies-boost-performance-naturally-unlock-your-potential
https://ollama.com/allansalford/SHIVAM
https://prolivingmaleenhancementgummies.zohodesk.com/portal/en/kb/articles/primal-intense-male-enhancement-gummies-reignite-your-drive-the-benefits-of-health
https://prolivingmaleenhancementgummies.zohodesk.com/portal/en/kb/articles/primal-intense-male-enhancement-gummies-boost-performance-naturally-unlock-your-potential
https://prolivingmaleenhancementgummies.zohodesk.com/portal/en/kb/articles/primal-intense-male-enhancement-gummies-reviews-cost-scam-exposed
https://prolivingmaleenhancementgummies.zohodesk.com/portal/en/kb/articles/primal-intense-male-enhancement-gummies-backed-by-a-satisfaction-guarantee
https://primalintense2.alboompro.com/post/primal-intense-male-enhancement-gummies-reignite-your-drive-the-benefits-of-health
https://primalintense2.alboompro.com/post/primal-intense-male-enhancement-gummies-boost-performance-naturally-unlock-your-potential
https://primalintense2.alboompro.com/post/primal-intense-male-enhancement-gummies-reviews-cost-scam-exposed
https://primalintense2.alboompro.com/post/primal-intense-male-enhancement-gummies-backed-by-a-satisfaction-guarantee
https://www.zupyak.com/p/4675654/t/https-www-zupyak-com-p-4673474-t-my-experience-with-proliving-male-enhancement-gummies-what-you-should-know
https://www.zupyak.com/p/4675655/t/primal-intense-male-enhancement-gummies-boost-performance-naturally-unlock-your-potential
https://eventprime.co/o/PrimalIntenseMaleEnhancementGummies
https://eventprime.co/o/PrimalIntenseMaleEnhancementGummies2025
https://blog.mycareindia.co.in/primal-intense-male-enhancement-gummies-boost-performance-naturally-unlock-your-potential/
https://blog.mycareindia.co.in/primal-intense-male-enhancement-gummies-reviews-cost-scam-exposed/
https://blog.mycareindia.co.in/primal-intense-male-enhancement-gummies-backed-by-a-satisfaction-guarantee/
https://blog.mycareindia.co.in/primal-intense-male-enhancement-gummies-ultimate-performance-solution/
https://www.aiville.com/c/health/green-nature-farms-cbd-gummies-relief-stress-and-anxiety-is-it-work-on-joint-and-muscle-pain-86bf19
https://www.aiville.com/c/health/green-nature-farms-cbd-gummies-a-step-towards-ethical-ai-in-mental-health
https://www.aiville.com/c/health/green-nature-farms-cbd-gummies-a-natural-way-to-boost-wellness
http://www.xn—kleintierzuchtverein-n13-stplten-wagram-x4d.at/index.php?site=gallery&picID=737
https://www.nmk.cc/index.php?site=profile&id=11&action=guestbook
http://www.xn—kleintierzuchtverein-n13-stplten-wagram-x4d.at/index.php?site=gallery&picID=737
https://wodfever.com/blogs/new-posts/20-crossfit-workouts-you-can-do-at-home?comment=134561202404#comments
https://www.asteriskguru.com/tutorials/comment_add.php
https://www.goldrushnuggetbucket.com/blogs/press/117144581-shark-tank-entrepreneur-goes-beyond-the-tank-consults-with-robert-herjavec-for-hiring-key-digital-role?comment=127874040002#comments
https://directwinecellars.com.au/blogs/in-the-bottle/wine-varieties-sauvignon-blanc-vs-pinot-grigio?comment=134948290857#comments
https://fantasyguides.com/blogs/articles/denver-broncos?comment=127054839892#comments
https://www.greenstreetonline.ca/blogs/green-street-blog/how-to-make-your-own-yoga-props-at-home?comment=132084498674#comments
https://quilling.com/blogs/featured-customer-gallery/bride-groom?comment=131904438491#comments
https://www.surveyking.com/survey/4b44t
https://www.imdb.com/list/ls4108712358/
https://www.imdb.com/list/ls4108758837/
https://www.imdb.com/list/ls4108738531/
https://www.imdb.com/list/ls4108750801/
https://www.imdb.com/list/ls4108712680/
https://www.imdb.com/list/ls4108712378/
https://www.imdb.com/list/ls4108736082/
https://www.imdb.com/list/ls4108750855/
https://www.imdb.com/list/ls4108712866/
https://www.imdb.com/list/ls4108717374/
https://www.imdb.com/list/ls4108758212/
https://www.imdb.com/list/ls4108765282/
https://www.imdb.com/list/ls4108770917/
https://www.imdb.com/list/ls4108765689/
https://www.imdb.com/list/ls4108734498/
https://www.imdb.com/list/ls4108770602/
https://www.imdb.com/list/ls4108547778/
https://www.imdb.com/list/ls4108771534/
https://www.imdb.com/list/ls4108775048/
https://www.imdb.com/list/ls4108770653/
https://www.imdb.com/list/ls4108547735/
https://www.imdb.com/list/ls4108736516/
https://www.imdb.com/list/ls4108713230/
https://www.imdb.com/list/ls4108771521/
https://www.imdb.com/list/ls4108758268/
https://www.imdb.com/list/ls4108750866/
https://www.imdb.com/list/ls4108763433/
https://www.imdb.com/list/ls4108541524/
https://www.imdb.com/list/ls4108717982/
https://www.imdb.com/list/ls4108775484/
https://www.imdb.com/list/ls4108765217/
https://www.imdb.com/list/ls4108767434/
https://www.imdb.com/list/ls4108765439/
https://www.imdb.com/list/ls4108547251/
https://www.imdb.com/list/ls4108547724/
https://www.imdb.com/list/ls4108713228/
https://www.imdb.com/list/ls4108767421/
https://www.imdb.com/list/ls4108716791/
https://www.imdb.com/list/ls4108760494/
https://www.imdb.com/list/ls4108765229/
https://www.imdb.com/list/ls4108738619/
https://www.imdb.com/list/ls4108738618/
https://www.imdb.com/list/ls4108764566/
https://www.imdb.com/list/ls4108738737/
https://filmory-blogger.blogspot.com/2025/09/deepika-padukone-net-worth-2025-career.html
https://filmory.top/2025/09/20/deepika-padukone-net-worth-2025-career-early-life-achievements/
https://filmory-blogger.blogspot.com/2025/09/tamannaah-bhatia-net-worth-2025-income.html
https://filmory.top/2025/09/18/tamannaah-bhatia-net-worth-2025-income-assets-and-career-highlights/
https://filmory-blogger.blogspot.com/2025/09/jennifer-lawrence-net-worth2025-career.html
https://filmory.top/2025/09/17/jennifer-lawrence-net-worth2025-career-highlights-and-early-life/
https://filmory-blogger.blogspot.com/2025/09/christopher-nolan-net-worth-2025-career.html
https://filmory.top/2025/09/15/christopher-nolan-net-worth-2025-career-and-life-story/
https://github.com/filmorytop
https://pantip.com/profile/9056710
https://www.mywot.com/user/9118725/ratings/
https://n4g.com/account/
https://fliphtml5.com/dashboard/public-profile/filmory?lang=en
https://community.justlanded.com/en/profile
https://www.intensedebate.com/people/filmory
https://www.buzzsprout.com/admin/2539504/website/background/edit
https://amara.org/profiles/account/
https://videa.hu/profil
https://conifer.rhizome.org/filmory
https://stocktwits.com/filmory
https://account.windy.com/personal-info
https://www.sandiegoreader.com/users/filmory-top/
https://beforeitsnews.com/dashboard/?page=profile
https://onmogul.com/filmory-top
https://creativemornings.com/individuals/filmorytop?preview=1
https://portal.ckeditor.com/settings
https://catchthemes.com/wp-admin/profile.php