20 CrossFit Workouts You Can Do at Home

by WOD Fever

20 of the Best CrossFit Workouts You Can Do at Home

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. 

 

WOD Fever

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.  

Liquid error (sections/article-template line 48): Could not find asset snippets/relatedblogs.liquid

24646 comments

Your comment was posted successfully! Thank you!

  • https://gamma.app/docs/WATCHLIVELiam-Smith-vs-Chris-Eubank-Jr-LIVE-Broadcast-Free-ON-Tv—9y8irfovltmhr40
    https://gamma.app/docs/LIVESTREAMs-Chris-Eubank-Jr-vs-Liam-Smith-Fight-Broadcast-Free-20-k3ohz6twgt56md7
    https://nas.io/SmithvsChrisEubankJr/live-smith-vs-eubank-jr-live-coverage-on-tv-channel-2th-sep-2023
    https://nas.io/SmithvsChrisEubankJr/watchcrackstreams-smith-vs-eubank-jrz-full-fight-live-streamreddit-on-tv
    https://www.polywork.com/posts/s1dqfeX3
    https://www.polywork.com/posts/-P2Aub0x
    https://www.polywork.com/posts/ZHaApJ2m
    https://www.eventbrite.com/e/free-tv-liam-smith-vs-chris-eubank-jr-livestream-free-broadcast-on-2-september-tickets-712107932997
    https://www.reddit.com/r/FIFA22/comments/1688o3x/official_liam_smith_vs_chris_eubank_jr_2_live/
    https://www.reddit.com/r/FIFA22/comments/1687k9h/official_liam_smith_vs_chris_eubank_jr_live/
    https://www.reddit.com/r/FIFA22/comments/1687qb1/official_liam_smith_vs_chris_eubank_jr_live/
    https://www.reddit.com/r/FIFA22/comments/1687sfg/crackstreamsliam_smith_vs_chris_eubank_live/
    https://www.reddit.com/r/FIFA22/comments/1687xpz/whats_the_best_cracked_streams_to_watchsmith_vs/
    https://www.reddit.com/r/FIFA22/comments/1687ztu/crackstreamschris_eubank_vs_liam_smith_live/
    https://www.reddit.com/r/FIFA22/comments/16886t1/official_chris_eubank_jr_vs_liam_smith_live/
    https://www.reddit.com/r/FIFA22/comments/16888ot/official_liam_smith_vs_chris_eubank_jr_live/
    https://www.reddit.com/r/FIFA22/comments/1688btg/official_liam_smith_vs_chris_eubank_jr_live/
    https://www.reddit.com/r/FIFA22/comments/1688f7o/heres_how_to_watch_liam_smith_vs_eubank_jr_live/
    https://www.reddit.com/r/FIFA22/comments/1688if8/official_liam_smith_vs_chris_eubank_jr_live/
    https://www.reddit.com/r/FIFA22/comments/1688wr8/official_chris_eubank_jr_2_vs_liam_smith_live/
    https://www.reddit.com/r/FIFA22/comments/1688zrf/official_liam_smith_vs_chris_eubank_jr_2_live/
    https://pantip.com/topic/42201194
    https://pantip.com/topic/42201208
    https://www.theflowernook.com.au/challenge#comment_form
    https://www.allexshirts.com/blogs/news/we-falied?comment=127183650967#comments
    https://www.blackroll.com.au/blogs/exercises/workout-mobility-exercises?comment=118981754944#comments
    https://www.monushop.co.uk/blog-2/self-care-at-home/#CommentForm_CommentsForm
    https://www.beosadia.com/blogs/news/dalia-cordova-handbag-collection?comment=131051520098#comments
    https://vizcosa.com/blogs/just-because-we-love-you/the-maasai-kaftans-history?comment=126606016699#comments

    fdgsrdgsdrg

  • https://groups.google.com/g/wakacawe/c/h1AJfOLfWWM
    https://groups.google.com/g/wakacawe/c/p8fQRQzXrNk
    https://groups.google.com/g/wakacawe/c/qce2TunuZyw
    https://groups.google.com/g/wakacawe/c/dOpoJKIDL4k
    https://groups.google.com/g/wakacawe/c/xLbIMQOo7Es
    https://groups.google.com/g/wakacawe/c/A5u7_HKiSu8
    https://groups.google.com/g/wakacawe/c/B-a_0Wbk_4k
    https://groups.google.com/g/wakacawe/c/cOCcwJukVp8
    https://groups.google.com/g/wakacawe/c/i_xpKmU3o9c
    https://groups.google.com/g/wakacawe/c/ta7Faydp8Yc
    https://groups.google.com/g/wakacawe/c/3CocAF6vSM8
    https://groups.google.com/g/wakacawe/c/t1-vOofnAUw
    https://groups.google.com/g/wakacawe/c/4y-VkLivhs0
    https://groups.google.com/g/wakacawe/c/JXbTzCZ8yFI
    https://groups.google.com/g/wakacawe/c/F5v84QdLWDM
    https://groups.google.com/g/wakacawe/c/hcztV_uvjto
    https://groups.google.com/g/wakacawe/c/CTdrv_y4Y-0
    https://groups.google.com/g/wakacawe/c/r25peRCU-n4
    https://groups.google.com/g/wakacawe/c/qCYqtq4bvlM
    https://groups.google.com/g/wakacawe/c/2PisL70CjIk
    https://groups.google.com/g/wakacawe/c/N7xhz6lLN2Y
    https://groups.google.com/g/wakacawe/c/zKTx7cPQZls
    https://groups.google.com/g/wakacawe/c/mLdDxYcDPus
    https://groups.google.com/g/wakacawe/c/0NVMrjqWEqw
    https://groups.google.com/g/wakacawe/c/ZNPbrySRn2s
    https://groups.google.com/g/wakacawe/c/sv6l44jmLaw
    https://groups.google.com/g/wakacawe/c/S_lXPtaqgBE
    https://groups.google.com/g/wakacawe/c/aWz1jFgLEZk
    https://groups.google.com/g/wakacawe/c/Y6rPyqCQaMc
    https://groups.google.com/g/wakacawe/c/ALbJdvTzwRc
    https://groups.google.com/g/wakacawe/c/WF4vTztO1u4
    https://groups.google.com/g/wakacawe/c/VVNHEw4tWuc
    https://groups.google.com/g/wakacawe/c/iuXVnscrYdA
    https://groups.google.com/g/wakacawe/c/Jh3c2nPlavg
    https://groups.google.com/g/wakacawe/c/am2uFiSTSWU
    https://groups.google.com/g/wakacawe/c/XfTXgJjBt-w
    https://groups.google.com/g/wakacawe/c/KHfolHwLWMM
    https://groups.google.com/g/wakacawe/c/AQCF5n-A-4
    https://groups.google.com/g/wakacawe/c/gULRqZ8MeD4
    https://groups.google.com/g/wakacawe/c/-oixjTlgKlQ
    https://groups.google.com/g/wakacawe/c/bwsv-LfVq6Q
    https://groups.google.com/g/wakacawe/c/db4pN1cMhOU
    https://groups.google.com/g/wakacawe/c/cED4g5mFskY
    https://groups.google.com/g/wakacawe/c/l_dX9CMKJsk
    https://groups.google.com/g/wakacawe/c/nof7wDP—xo
    https://groups.google.com/g/wakacawe/c/vTbAsuVmSF4
    https://groups.google.com/g/wakacawe/c/nTYa88JMIb4
    https://groups.google.com/g/wakacawe/c/NMEa2tcAgaQ
    https://groups.google.com/g/wakacawe/c/OFebB6Nf8vY
    https://groups.google.com/g/wakacawe/c/ljsEANjGhVc
    https://groups.google.com/g/wakacawe/c/JdOECnRebCI
    https://groups.google.com/g/wakacawe/c/5oNgAm    DIxU
    https://groups.google.com/g/wakacawe/c/5IELPsPnNSQ
    https://groups.google.com/g/wakacawe/c/cUYyqNG4Rws
    https://groups.google.com/g/wakacawe/c/zoPSUt97rFQ
    https://groups.google.com/g/wakacawe/c/cK9ayvNVbfg
    https://groups.google.com/g/wakacawe/c/BUkCBwBq3vk
    https://groups.google.com/g/wakacawe/c/fPNUIspNfUw
    https://groups.google.com/g/wakacawe/c/zbXx4lg4nNI
    https://groups.google.com/g/wakacawe/c/ZNe9haqqMyo

    segfsegfs

  • https://app.promotix.com/events/details/Download—PDF—Onyx-Storm—The-Empyrean—3—by-Rebecca-Yarros-tickets-2
    https://app.promotix.com/events/details/Download—PDF—The-Charlie-Method—Campus-Diaries—3—by-Elle-Kennedy-tickets
    https://app.promotix.com/events/details/Download—PDF—The-Boyfriend-by-Freida-McFadden-tickets
    https://app.promotix.com/events/details/Download—PDF—Iron-Flame—The-Empyrean—2—by-Rebecca-Yarros-tickets
    https://app.promotix.com/events/details/Download—PDF—King-of-Envy—Kings-of-Sin—5—by-Ana-Huang-tickets
    https://app.promotix.com/events/details/Download—PDF—Deep-End-by-Ali-Hazelwood-tickets
    https://app.promotix.com/events/details/Download—PDF—Credence-by-Penelope-Douglas-tickets
    https://app.promotix.com/events/details/Download—PDF—Spiral—Off-the-Ice—2—by-Bal-Khabra-tickets
    https://app.promotix.com/events/details/Download—PDF—The-Striker—Gods-of-the-Game—1—by-Ana-Huang-tickets
    https://app.promotix.com/events/details/Download—PDF—The-Teacher-by-Freida-McFadden-tickets
    https://app.promotix.com/events/details/Download—PDF—Lights-Out—Into-Darkness—1—by-Navessa-Allen-tickets
    https://app.promotix.com/events/details/Download—PDF—Intermezzo-by-Sally-Rooney-tickets
    https://app.promotix.com/events/details/Download—PDF—Phantom-by-H-D—Carlton-tickets
    https://app.promotix.com/events/details/Download—PDF—Strange-Pictures-by-Uketsu-tickets
    https://app.promotix.com/events/details/Download—PDF—Save-Me-an-Orange-by-Hayley-Grace-tickets
    https://app.promotix.com/events/details/Download—PDF—First-Time-Caller—Heartstrings—1—by-B-K—Borison-tickets
    https://app.promotix.com/events/details/Download—PDF—Nexus—A-Brief-History-of-Information-Networks-from-the-Ston-tickets
    https://app.promotix.com/events/details/Download—PDF—Wings-of-Starlight-by-Allison-Saft-tickets
    https://app.promotix.com/events/details/Download—PDF—Wild-Love—Rose-Hill—1—by-Elsie-Silver-tickets
    https://app.promotix.com/events/details/Download—PDF—Between-Love-and-Loathing—The-Hardy-Billionaire-Brothers—2-tickets
    https://app.promotix.com/events/details/Download—PDF—The-5-Types-of-Wealth—A-Transformative-Guide-to-Design-Your-tickets
    https://app.promotix.com/events/details/Download—PDF—The-House-of-My-Mother—A-Daughter-s-Quest-for-Freedom-by-Sh-tickets
    https://app.promotix.com/events/details/Download—PDF—God-of-Fury—Legacy-of-Gods—5—by-Rina-Kent-tickets
    https://app.promotix.com/events/details/Download—PDF—Go-Higher—Five-Practices-for-Purpose-Success-and-Inner-Peac-tickets
    https://app.promotix.com/events/details/Download—PDF—Five-Brothers—Tryst-Six—2—by-Penelope-Douglas-tickets
    https://app.promotix.com/events/details/Download—PDF—Don-t-Let-the-Forest-In-by-C-G—Drews-tickets

    segfsegfs

  • https://pdfupload.io/docs/412666c0
    https://pdfupload.io/docs/2cc2bd65
    https://pdfupload.io/docs/a86205ae
    https://pdfupload.io/docs/b9021ab3
    https://pdfupload.io/docs/2de0dd45
    https://pdfupload.io/docs/dcfc3be8
    https://pdfupload.io/docs/e84fa04a
    https://pdfupload.io/docs/4dc1dc0f
    https://pdfupload.io/docs/1d21ffe3
    https://pdfupload.io/docs/8bba05fd
    https://pdfupload.io/docs/b760d242
    https://pdfupload.io/docs/c43a0863
    https://pdfupload.io/docs/aa525d82
    https://pdfupload.io/docs/7b3f4707
    https://pdfupload.io/docs/63de7b25
    https://pdfupload.io/docs/34431dce
    https://pdfupload.io/docs/1b9227f7
    https://pdfupload.io/docs/db48f612
    https://pdfupload.io/docs/b999a862
    https://pdfupload.io/docs/d886c434
    https://pdfupload.io/docs/7d20eb8a
    https://pdfupload.io/docs/63870262
    https://pdfupload.io/docs/c8f5c5c4
    https://pdfupload.io/docs/0d5b3322
    https://pdfupload.io/docs/f3d7b5d4
    https://pdfupload.io/docs/69560ba2
    https://pdfupload.io/docs/5c671267
    https://pdfupload.io/docs/a26c4fcc
    https://pdfupload.io/docs/0df6fabf
    https://pdfupload.io/docs/9c99a57a

    segfsegfs

  • https://nas.io/readers-83/challenges/download-pdf-scythe-sparrow-the-ruinous-love-trilogy-3-by-brynne-weaver
    https://nas.io/readers-83/challenges/download-pdf-rebel-witch-the-crimson-moth-2-by-kristen-ciccarelli
    https://nas.io/readers-83/challenges/download-pdf-deep-end-by-ali-hazelwood
    https://nas.io/readers-83/challenges/download-pdf-emily-wildes-compendium-of-lost-tales-emily-wilde-3-by-heather-fawcett
    https://nas.io/readers-83/challenges/download-pdf-we-all-live-here-by-jojo-moyes
    https://nas.io/readers-83/challenges/download-pdf-firsttime-caller-heartstrings-1-by-b.k.-borison
    https://nas.io/readers-83/challenges/download-pdf-something-in-the-walls-by-daisy-pearce
    https://nas.io/readers-83/challenges/download-pdf-the-charlie-method-campus-diaries-3-by-elle-kennedy
    https://nas.io/readers-83/challenges/download-pdf-a-killing-cold-by-kate-alice-marshall
    https://nas.io/readers-83/challenges/download-pdf-the-beasts-we-bury-by-d.l.-taylor
    https://nas.io/readers-83/challenges/download-pdf-under-the-same-stars-by-libba-bray
    https://nas.io/readers-83/challenges/download-pdf-the-otherwhere-post-by-emily-j.-taylor
    https://nas.io/readers-83/challenges/download-pdf-listen-to-your-sister-by-neena-viel
    https://nas.io/readers-83/challenges/download-pdf-a-girl-like-us-by-anna-sophia-mcloughlin
    https://nas.io/readers-83/challenges/download-pdf-last-twilight-in-paris-by-pam-jenoff
    https://nas.io/readers-83/challenges/download-pdf-close-your-eyes-and-count-to-10-by-lisa-unger
    https://nas.io/readers-83/challenges/download-pdf-three-days-in-june-by-anne-tyler
    https://nas.io/readers-83/challenges/download-pdf-the-dark-mirror-the-bone-season-5-by-samantha-shannon
    https://nas.io/readers-83/challenges/download-pdf-never-planned-on-you-by-lindsay-hameroff
    https://nas.io/readers-83/challenges/download-pdf-the-bones-beneath-my-skin-by-t.j.-klune
    https://nas.io/readers-83/challenges/download-pdf-isola-by-allegra-goodman
    https://nas.io/readers-83/challenges/download-pdf-the-meadowbrook-murders-by-jessica-goodman
    https://nas.io/readers-83/challenges/download-pdf-the-other-march-sisters-by-linda-epstein
    https://nas.io/readers-83/challenges/download-pdf-back-after-this-by-linda-holmes
    https://nas.io/readers-83/challenges/download-pdf-unloved-the-undone-2-by-peyton-corinne
    https://nas.io/readers-83/challenges/download-pdf-my-dark-prince-dark-prince-road-3-by-parker-s.-huntington
    https://nas.io/readers-83/challenges/download-pdf-the-snowbirds-by-christina-clancy

    segfsegfs

  • https://push.fm/fl/zx7mpuen
    https://push.fm/fl/skerwvez
    https://push.fm/fl/0i97r82a
    https://push.fm/fl/tbv3dfs6
    https://push.fm/fl/5j0n9xq2
    https://push.fm/fl/adtnyhqw
    https://push.fm/fl/afpco2t1
    https://push.fm/fl/htepkgep
    https://push.fm/fl/jvc946b0
    https://push.fm/fl/li1mvqi4
    https://push.fm/fl/vzafdxti
    https://push.fm/fl/awwtfsdg
    https://push.fm/fl/ytty6owa
    https://push.fm/fl/5xymq1u0
    https://push.fm/fl/6ckbmfzj
    https://push.fm/fl/xdbr0saz
    https://push.fm/fl/yqrx8plw
    https://push.fm/fl/nlcbpu0j
    https://push.fm/fl/6vtmbxfg
    https://push.fm/fl/9ely5mlf
    https://push.fm/fl/8aupinps
    https://push.fm/fl/pwnc12kt
    https://push.fm/fl/uiqvkfls
    https://push.fm/fl/mcao3cat
    https://push.fm/fl/7rpurkdw
    https://push.fm/fl/xg60rxcc
    https://push.fm/fl/bnu9vkbx
    https://push.fm/fl/woz3vigm
    https://push.fm/fl/mraieyrv
    https://push.fm/fl/p3aeiiix
    https://push.fm/fl/n9eylovg
    https://push.fm/fl/epe3uvn1
    https://push.fm/fl/31n53jbz
    https://push.fm/fl/23ltqoan
    https://push.fm/fl/4dpnsibr
    https://push.fm/fl/jde8vc04
    https://push.fm/fl/3hfxhiwi
    https://push.fm/fl/nakiv3bh
    https://push.fm/fl/ylefwh8z
    https://push.fm/fl/muguokca
    https://push.fm/fl/hr0hp31r
    https://push.fm/fl/yj6agjde
    https://push.fm/fl/mw34kdrm
    https://push.fm/fl/riq3giuy
    https://push.fm/fl/qcw1mywk
    https://push.fm/fl/svx2asxe
    https://push.fm/fl/mzytw0bl
    https://push.fm/fl/ovz7j1cq
    https://push.fm/fl/17logqtl
    https://push.fm/fl/p7rgpbdo
    https://push.fm/fl/ltjk4omq
    https://push.fm/fl/rcv9o8a4
    https://push.fm/fl/foxtp13n
    https://push.fm/fl/3peryy3q
    https://push.fm/fl/zos3bdxx
    https://push.fm/fl/oahc6psy

    sfsdtyftu

Leave a comment

Back to New Posts