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!
http://snaplant.com/question/qatar-big-boss-asta-kol/
http://snaplant.com/question/most-of-love-loss/
https://www.wur.nl/en/research-results/research-institutes/marine-research/show-marine/blog-whales-predict-the-catch-of-krill-under-sea-ice.htm?cb=9279&cb=6914
https://www.wur.nl/en/research-results/research-institutes/marine-research/show-marine/blog-whales-predict-the-catch-of-krill-under-sea-ice.htm?cb=7640&cb=4924
https://www.homerev.com/blogs/home-revolution/how-and-why-should-you-clean-your-washing-machine?comment=132086595837#comments
https://wodfever.com/blogs/new-posts/20-crossfit-workouts-you-can-do-at-home?comment=130712142052#comments
https://planner5d.com/es/gallery/floorplans/LOdPHG/planos-3d
https://www.homerev.com/blogs/home-revolution/how-and-why-should-you-clean-your-washing-machine?comment=132086628605#comments
https://wodfever.com/blogs/new-posts/20-crossfit-workouts-you-can-do-at-home?comment=130712174820#comments
https://planner5d.com/es/gallery/floorplans/LOdPHG/planos-3d
https://forum.techtudo.globo.com/perguntas/851604/aefesegergrdgbdrfgrd
https://www.nikkiwilliams.com/blogs/news/this-bag-trend-wont-ever-really-be-out?comment=133902401835#comments
http://www.coparmexchiapas.mx/noticias/portfolio-single.html
https://www.ellenshop.com/blogs/news/90047174-ellen-shop-mall-commercial?comment=129914699950#comments
https://ballparkblueprints.com/blogs/news/ballpark-profile-minute-maid-park?comment=131048800502#comments
https://www.77400.pl/artykul/2627,oswiadczenie-prezes-fundacji-pomocy-osobom-niepelnosprawnym-sloneczko
https://donalddrawbertson.com/blogs/news/excuse-me-i-arted-1?comment=129914732718#comments
https://justpaste.me/kUmL2
https://www.onevillagecoffee.com/blogs/ask-steve/coffee-processing-primer-14?comment=130856714473#comments
https://www.onevillagecoffee.com/blogs/ask-steve/coffee-processing-primer-14?comment=130856714473#comments
https://doddleandco.com/blogs/parenting/meet-the-mama-our-very-own-kourtney-coomans?comment=124860432407#comments
https://doddleandco.com/blogs/parenting/meet-the-mama-our-very-own-kourtney-coomans?comment=124860432407#comments
https://www.katyloo.com/blogs/news/spotlight-pom-pom-surprise-dress?comment=126224400502#comments
https://eloments.com/blogs/explore/universal-village-history?comment=129530462371#comments
https://studiomeme.jewelry/blogs/news/3-steps-to-choose-the-perfect-diamond-nose-ring?comment=133531959580#comments
https://tug.mn/p/20/show/48737
https://www.puravidabracelets.com/blogs/the-pv-scoop/galentines-movie-night-idea?comment=128251887702#comments
https://www.zoumzoumparty.ca/blogs/karen-kids-party/94509313-frozen-theme-birthday-party?comment=130856386775#comments
https://tabularasa-ny.com/blogs/the-chalkboard/welcome-to-tabula-rasa?comment=128077496471#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=128420151455#comments
https://allianz-da.jimdofree.com/guide/anf%C3%A4ngerguide/
https://sewkindofwonderful.com/blogs/news/5-things-i-wish-i-had-known-before-going-on-a-quilting-cruise?comment=132064739571#comments
https://aquavida.com/blogs/blog/creating-a-plastic-free-july?comment=131389227096#comments
https://makely.shop/blogs/inspiration/6-lampshade-making-secrets-that-will-make-your-life-easier?comment=133785649465#comments
https://www.skylakeranch.com/blogs/recipe-blog/gardening-101-pomegranate-kier-holmes?comment=133794726175#comments
https://www.skylakeranch.com/blogs/recipe-blog/gardening-101-pomegranate-kier-holmes?comment=133794758943#comments
https://makely.shop/blogs/inspiration/6-lampshade-making-secrets-that-will-make-your-life-easier?comment=133785682233#comments
https://aquavida.com/blogs/blog/creating-a-plastic-free-july?comment=131389259864#comments
https://allianz-da.jimdofree.com/guide/anf%C3%A4ngerguide/
https://allianz-da.jimdofree.com/guide/anf%C3%A4ngerguide/
https://www.labour.go.th/index.php/law-comment/53785-2020-04
https://www.nikkiwilliams.com/blogs/news/this-bag-trend-wont-ever-really-be-out?comment=133902762283#comments
https://planner5d.com/es/gallery/floorplans/LOdPHG/planos-3d
https://push.fm/fl/sdbvkfhw
https://push.fm/fl/1d01zmi4
https://push.fm/fl/ulbsposc
https://push.fm/fl/gqousmct
https://push.fm/fl/hhuwtzvt
https://push.fm/fl/fbckyxn2
https://push.fm/fl/bi7ewfuf
https://push.fm/fl/hshvdrpy
https://push.fm/fl/k40jle2q
https://push.fm/fl/xnjpek8q
https://push.fm/fl/h4rirs6a
https://push.fm/fl/ahx7hsmn
https://push.fm/fl/mib9fpy0
https://push.fm/fl/aht6vwqj
https://push.fm/fl/bl8tuc9w
https://push.fm/fl/qvwbaqwp
https://push.fm/fl/9os6lcbd
https://push.fm/fl/oepv7wmx
https://push.fm/fl/qzeqvwdv
https://push.fm/fl/5qghbonm
https://push.fm/fl/zkc87gpr
https://push.fm/fl/exbkjuo8
https://push.fm/fl/una8dkky
https://push.fm/fl/5fxaktaz
https://push.fm/fl/q49kwpkt
https://push.fm/fl/q49kwpkt
https://push.fm/fl/kilzcaky
https://push.fm/fl/f2ln79zp
https://push.fm/fl/mrqxna3y
https://push.fm/fl/sdg1uvg5
https://push.fm/fl/ipo2auci
https://push.fm/fl/0gskox98
https://push.fm/fl/k5kk0zkk
https://push.fm/fl/ipul5nsj
https://push.fm/fl/wyfmqfy8
https://push.fm/fl/wbyp2b3w
https://push.fm/fl/krc325xe
https://push.fm/fl/d3llnsp1
https://push.fm/fl/miluduk1
https://push.fm/fl/zelhhmvx
https://push.fm/fl/83k5fgub
https://push.fm/fl/lzricvls
https://push.fm/fl/fe8eg0qf
https://push.fm/fl/5vdvlsrl
https://push.fm/fl/kjxv8or3
https://push.fm/fl/r4zghsni
https://push.fm/fl/n7ialcln
https://push.fm/fl/jjvnyfeh
https://push.fm/fl/g2ahzsvc
https://push.fm/fl/pd1vbizq
https://www.italki.com/en/post/gVYdTyU1nuw1dHiKmU6Fia
https://www.italki.com/en/post/wN3UG6pjwYzxo2DNW6XQid
https://github.com/The-Penguin-Lessons-fumov-i-uss-box
https://github.com/The-Penguin-Lessons-fumov-i-eng
https://github.com/The-Penguin-Lessons-on-fumov-i-uss-box
https://github.com/The-Luckiest-Man-in-America-fumov-i-uss
https://github.com/The-Luckiest-Man-in-America-fumov-i-eng
https://github.com/The-Luckiest-Man-in-America-on-fumov-i
https://github.com/A-Minecraft-Movie-fumov-i-uss-box
https://github.com/A-Minecraft-Movie-fumov-i-eng
https://github.com/A-Minecraft-Movie-on-fumov-i-uss-box
https://github.com/Freaky-Tales-fumov-i-uss-box
https://github.com/Freaky-Tales-fumov-i-eng
https://github.com/Freaky-Tales-on-fumov-i-uss-box
https://github.com/Hell-of-a-Summer-fumov-i-uss-box
https://github.com/Hell-of-a-Summer-fumov-i-eng
https://github.com/Hell-of-a-Summer-on-fumov-i-uss-box
https://github.com/The-Grove-fumov-i-uss-box
https://github.com/The-Grove-fumov-i-eng
https://github.com/The-Grove-on-fumov-i-uss-box
https://github.com/A-Nice-Indian-Boy-fumov-i-uss-box
https://github.com/A-Nice-Indian-Boy-fumov-i-eng
https://github.com/A-Nice-Indian-Boy-on-fumov-i-uss-box
https://github.com/Wake-Up-fumov-i-uss-box
https://github.com/Wake-Up-fumov-i-eng
https://github.com/Wake-Up-on-fumov-i-uss-box
https://github.com/Ne-Zha2-at-box-ofise
https://github.com/Ne-Zha2-2025-at-box-ofise
https://github.com/NeZha-2-at-CMC-Pictures
https://github.com/NeZha-2-2025-at-CMC-Pictures
https://github.com/Nezha-2-Mo-tong-nao-hai
https://github.com/Nezha-2-2025-Mo-tong-nao-hai
https://github.com/Ne-Zha-2-at-worldwide-uss-box
https://github.com/Ne-Zha-2-2025-at-worldwide-uss-box
https://github.com/Ne-Zha2-at-box-ofise-uss
https://github.com/Ne-Zha2-2025-at-box-ofise-uss
https://github.com/Nezha-2-2025-Mo-tong-nao-hai-CMC
https://github.com/NeZha2-at-full-eng-subb
https://github.com/NeZha2-2025-at-full-eng-sub
https://github.com/Ne-Zha-2-at-fumov-e-box
https://github.com/Ne-Zha-2025-2-at-fumov-e-box
https://github.com/Ne-Zha-2-2025-at-worldwide-seee
https://www.reddit.com/r/MarvelCrush/comments/1jiylw8/primebiome_reviews_we_tried_it_365_my_honest/
https://www.reddit.com/r/MarvelCrush/comments/1jiylva/primebiome_reviews_2025_we_tried_it_365_my_honest/
https://www.reddit.com/r/MarvelCrush/comments/1jiylxj/primebiome_reviews_we_tried_it_365_my_honest/
https://www.reddit.com/r/MarvelCrush/comments/1jiylz7/prime_biome_reviews_and_complaints_2025_we_tried/
https://www.reddit.com/r/MarvelCrush/comments/1jiym16/prime_biome_reviews_we_tried_it_for_108_days/
https://www.reddit.com/r/MarvelCrush/comments/1jiym28/primebiome_reviews_my_honest_review/
https://www.reddit.com/r/MarvelCrush/comments/1jiym3g/primebiome_reviews_and_complaints_an_honest/
https://www.reddit.com/r/MarvelCrush/comments/1jiym4o/primebiome_reviews_2025_primebiome_study_results/
https://www.reddit.com/r/MarvelCrush/comments/1jiym5m/prime_biome_reviews_is_it_safe_and_legit_to_use/
https://www.reddit.com/r/MarvelCrush/comments/1jiym6x/prime_biome_reviews_we_tested_it_heres_our_honest/
https://www.reddit.com/r/MarvelCrush/comments/1jiym88/prime_biome_reviews_we_tested_it_heres_our_honest/
https://www.reddit.com/r/MarvelCrush/comments/1jiym9k/primebiome_reviews_2025_an_honest_user_in_2025/
https://www.reddit.com/r/MarvelCrush/comments/1jiymb6/prime_biome_reviews_and_complaints_2025_we_tried/
https://www.reddit.com/r/MarvelCrush/comments/1jiymcg/primebiome_reviews_consumer_achieves_rapid_and/
https://www.reddit.com/r/MarvelCrush/comments/1jiymea/primebiome_reviews_and_complaints_an_honest/
https://www.reddit.com/r/MarvelCrush/comments/1jiymg9/prime_biome_reviews_and_complaints_2025_we_tried/
https://www.reddit.com/r/MarvelCrush/comments/1jiymi0/primebiome_reviews_2025_we_tried_it_365_my_honest/
https://www.reddit.com/r/MarvelCrush/comments/1jiymjk/primebiome_reviews_an_honest_consumer_2025_review/
https://paiza.io/projects/ZQtV6vH9YDnm-ri997ob2Q?language=php
https://glot.io/snippets/h5sb0hd8q7
https://www.pastery.net/wuwdxm/
https://www.wowace.com/paste/fdd48342
https://pastebin.com/ReV6gUxu
https://yamcode.com/public/fjhfgkjfh
https://paste.myconan.net/559303
https://jsbin.com/jehapuxupu/edit?html,output
https://pastelink.net/ucmzm1s1
https://telegra.ph/fjfhklghj-03-24
https://paste.feed-the-beast.com/4Qq346VqX4o
https://rextester.com/SOTLHO55076
https://paste.ee/p/OpdbceCb
https://binshare.net/pnvGKVrXUt7siQ2xpw3e
https://rentry.co/m25hpiyd
https://notes.io/qe4tg
http://pastie.org/p/1FuIxqGZ2KdpULDAlwXABJ
https://rentry.co/i5xonoxd
https://telegra.ph/xfgjgh-03-24
https://paste.feed-the-beast.com/e3aFOPQdHTj
https://jsitor.com/qZClbkRJcoy
https://jsbin.com/vicaqifiti/edit?html,output
https://paste.rs/I4K0j.txt
https://glot.io/snippets/h5sb3b8wx5
https://snippet.host/iduwmb
https://paiza.io/projects/XM63v6SNeaMijMF0EJxRMg?language=php
https://justpaste.it/88q44
https://ideone.com/y4jh7H
https://privatebin.net/?2221a9a75b153cda#5dKWAtLBcNbxHBVew42ziPtYF1Rj7Fqh9GjDstvacJ8K
https://paste.thezomg.com/307234/74284320/
https://paste.offsec.com/?bfed62e210e1c789#305WLnJPKpAT/VK88VXwX0panAsk1l+kHtlGNBDKvzo=
https://paste.chapril.org/?56c07428bf7a55f9#8QQ7tb1NMGcDRtXwnPKoxQaEmML79jnjszPcvcC58kUq
https://paste.kodi.tv/atuducutas
https://p.ip.fi/zJyJ
http://pastie.org/p/1RnWREXFjxCoo2y2BlTlC1
https://paste2.org/9EEVPDcC
https://paste.laravel.io/4d90bcee-1eba-4ed5-8f70-f3d92c537512
https://ctxt.io/2/AAB4i_DzFQ
https://www.pastery.net/dyrgxa/
https://paste.jp/d7362d87/
https://paste2.org/vfLJO1dB
https://paste.enginehub.org/PLtKv7d0J
https://paste.mozilla.org/ACvrnML5
https://paste.centos.org/view/3a666de0
https://paste.myconan.net/559306
https://paste.myst.rs/i8j2geak
https://pastebin.pl/view/621bdda6
https://yamcode.com/fgjhfgch-2
https://tech.io/snippet/R1mxVTg
https://paste.md-5.net/ecolekahag.cpp
https://ivpaste.com/v/p1PG2a2seD
https://paste.intergen.online/view/7fbb0b12
https://anonpaste.com/share/6d1e5179a3
https://paste.ofcode.org/3b4fPYntYRYgkkU56htM3zD
https://freepaste.link/vuyx6mvpii
https://paste.toolforge.org/view/e56f2817#L31
https://imgur.com/a/Hwhh01D