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

24396 comments

Your comment was posted successfully! Thank you!

  • https://forum.contentos.io/topic/337909/logan-paul-vs-dillon-danis-live-stream-in-canada
    https://forum.contentos.io/topic/337919/ppv-ksi-vs-tommy-fury-live-stream-in-canada
    https://forum.contentos.io/topic/337924/ksi-vs-tommy-fury-full-fight-online
    https://forum.contentos.io/topic/337928/ksi-vs-tommy-fury-live-stream-in-australia
    https://forum.contentos.io/topic/337934/tv-ksi-vs-tommy-fury-live-stream-in-australia
    https://forum.contentos.io/topic/337946/best-way-to-watch-ksi-vs-tommy-fury-fight-in-canada
    https://forum.contentos.io/topic/337950/tv-ksi-vs-fury-live-stream-in-canada
    https://forum.contentos.io/topic/337955/ksi-vs-tommy-fury-live-stream-from-anywhere
    https://forum.contentos.io/topic/337960/ksi-vs-tommy-fury-ppv-fight-without-cable
    https://forum.contentos.io/topic/337966/ksi-vs-tommy-fury-live-stream-free
    https://forum.contentos.io/topic/337979/ppv-logan-paul-vs-dillon-danis-live-stream-in-canada
    https://forum.contentos.io/topic/337985/paul-vs-dillon-danis-live-stream-in-canada
    https://forum.contentos.io/topic/337991/paul-vs-danis-live-stream-free
    https://forum.contentos.io/topic/337996/tim-tszyu-vs-brian-mendoza-live-stream-in-australia
    https://forum.contentos.io/topic/338007/tim-tszyu-vs-brian-mendoza-live-stream-in-uk
    https://forum.contentos.io/topic/338029/tim-tszyu-vs-brian-mendoza-live-stream-in-canada
    https://forum.contentos.io/topic/338042/tv-tszyu-vs-brian-mendoza-live-stream-in-canada
    https://forum.contentos.io/topic/338048/tszyu-vs-mendoza-live-stream-free
    https://haitiliberte.com/advert/ksi-vs-tommy-fury-live-stream-free-online/
    https://haitiliberte.com/advert/ksi-vs-tommy-fury-live-stream-in-canada/
    https://haitiliberte.com/advert/watch-ksi-vs-tommy-fury-live-stream-in-canada/
    https://haitiliberte.com/advert/pass-ksi-vs-tommy-fury-live-stream-in-uk/
    https://haitiliberte.com/advert/to-ksi-vs-tommy-fury-live-stream-in-canada/
    https://haitiliberte.com/advert/paul-vs-danis-live-in-canada-tv-channel/
    https://haitiliberte.com/advert/paul-vs-danis-live-stream-in-canada/
    https://haitiliberte.com/advert/tv-paul-vs-danis-live-stream-in-uk-tv-channel/
    https://haitiliberte.com/advert/tim-tszyu-vs-brian-mendoza-live-stream-in-canada/
    https://haitiliberte.com/advert/tv-tim-tszyu-vs-brian-mendoza-live-stream-in-canada/
    https://haitiliberte.com/advert/tim-tszyu-vs-brian-mendoza-live-stream-in-usa/
    https://haitiliberte.com/advert/tim-tszyu-vs-brian-mendoza-live-stream-in-uk/
    https://forum.contentos.io/topic/328934/my-other-half-likes-this-idea-too-but-has-anyone
    https://forums.hitched.co.uk/chat/forums/thread/ksi-vs-tommy-fury-live-stream-free-online-1128597/
    https://forums.hitched.co.uk/chat/forums/thread/logan-paul-vs-dillon-danis-live-stream-free-tv-channel-1128603/
    https://baskadia.com/post/896w
    https://rentry.co/9xi6s
    https://pastelink.net/pgfbo1ji
    https://pastebin.com/qsXawvPu
    https://controlc.com/ebb4b60c
    https://paste2.org/shKfjCUv
    https://notes.io/qWC1p
    https://paste.centos.org/view/f149993e
    https://tiny-paste.com/123341/
    https://ideone.com/cyBV2w
    https://paste4btc.com/lkUaPQo5
    https://www.pastery.net/qawdgp/
    https://pasteio.com/x248cVjYlsdu
    https://bitbin.it/KsnEeAFc/
    https://paste.rs/XauL9.txt
    https://paste.ee/p/hfB6c
    http://playit4ward-sanantonio.ning.com/photo/albums/dsfsdfdsfsdf-sdfsdfdsf
    http://www.iamhiphop.com/profiles/blogs/dsfdsfjhsdfjsd-sdfsdfsdfsdfdsf
    http://www.berkshireartistsnetwork.net/forum/topics/dsfsdfdsfhsdfhsfsdfsderewrwer23
    https://caribbeanfever.com/profiles/blogs/sdfdsfjhsdfdsjkrfwerwe
    http://taylorhicks.ning.com/photo/albums/dsfdsfd-sdfsdfsdfsdf
    http://beterhbo.ning.com/forum/topics/sdfsdfsdfhsdsdfsdfewrwer324
    https://www.deviantart.com/mjdsfsdfsdf/journal/Taylor-Swift-The-Eras-Tour-Directed-by-Sam-Wrenc-987713240
    https://www.deviantart.com/mjdsfsdfsdf/journal/But-the-build-up-to-Saturday-s-fight-has-been-over-987713360
    https://codepen.io/Md-Moniruzzaman-the-reactor/pen/eYboZEx

    https://glot.io/snippets/gpl2jdd7e0
    https://justpaste.me/r1BR
    https://challonge.com/prdfwbg4
    https://challonge.com/525kmtkl
    https://paiza.io/projects/kTKEXFSg2O8_d3Ssy9rcaw?language=php
    https://tempaste.com/so6x3C8gV1k
    https://paste.feed-the-beast.com/view/d3a3a79c
    https://jsfiddle.net/cjuwy73m/
    https://www.furaffinity.net/journal/10709010/

    dfdsfsdfsdf

  • Boostaro Male Enhancement :- products are everywhere. But do they work?
    What is Boostaro Male Enhancement?
    Boostaro is marketed as an all-natural dietary supplement designed to enhance male sexual health by targeting root causes such as poor blood flow, hormonal imbalances, and low energy. Its formula combines vitamins, minerals, and herbal extracts known for their roles in supporting circulation, testosterone production, and stamina. Unlike synthetic drugs, Boostaro emphasizes safety and holistic wellness.
    Click Here For More Information:-
    https://www.facebook.com/BoostaroMaleEnhancement2025
    https://www.facebook.com/groups/boostaromaleenhancementus
    https://www.facebook.com/groups/boostaromaleenhancement2025
    https://www.facebook.com/events/983338430312550/?active_tab=discussion
    https://www.facebook.com/VirileForgeMaleEnhancementusa
    https://www.facebook.com/groups/virileforgemaleenhancementusa
    https://www.facebook.com/groups/virileforgemaleenhancementnew
    https://www.facebook.com/events/1360141611775204/?active_tab=discussion
    https://www.facebook.com/KongXxlUltimateMalePerformanceusa
    https://www.facebook.com/groups/kongxxlultimatemaleperformanceus
    https://www.facebook.com/groups/kongxxlultimatemaleperformanceusa
    https://www.facebook.com/events/1460006114987653/?active_tab=discussion
    https://www.facebook.com/BlissHarmonyCbdGummies2025
    https://www.facebook.com/groups/blissharmonycbdgummiesnew
    https://www.facebook.com/groups/blissharmonycbdgummiesbenifits
    https://www.facebook.com/events/3526421337492541/?active_tab=discussion
    https://www.facebook.com/AnimaleMaleEnhancementGummiesus
    https://www.facebook.com/groups/animalemaleenhancementgummiesus
    https://www.facebook.com/groups/animalemaleenhancementgummiesusa
    https://www.facebook.com/BrunoMaleEnhancementAustralianew
    https://www.facebook.com/groups/brunomaleenhancementaustralianew
    https://www.facebook.com/groups/brunomaleenhancementaustraliabenifits
    https://www.facebook.com/BrunoMaleEnhancementReviewsAustralia2025/
    https://www.facebook.com/groups/brunomaleenhancementreviewsaustraliashop
    https://www.facebook.com/groups/brunomaleenhancementreviewsaustraliabuy
    https://www.facebook.com/VivalisPillsForMaleEnhancement/
    https://www.facebook.com/groups/vivalispillsformaleenhancement
    https://www.facebook.com/groups/vivalispillsformaleenhancementshop
    https://www.facebook.com/TritonMaxxMaleEnhancementGummiesus
    https://www.facebook.com/TritonMaxxMaleEnhancementGummiesshop
    https://www.facebook.com/groups/tritonmaxxmaleenhancementgummiesshop
    https://www.facebook.com/groups/tritonmaxxmaleenhancementgummiesbuy
    https://www.facebook.com/groups/tritonmaxxmaleenhancementgummiesus
    https://www.facebook.com/groups/tritonmaxxmaleenhancementgummiesusa
    https://www.facebook.com/Harmonywavecbd.gummiesusa
    https://www.facebook.com/groups/harmonywavecbdgummiesofficial
    https://www.facebook.com/groups/harmonywavecbdgummiesus
    https://www.facebook.com/TitanBoostMaleEnhancement2025
    https://sites.google.com/view/boostaro-male—enhancement-
    https://nas.io/boostaro-male—enhancement/challenges/boostaro-male-enhancement-mens-sexual-health-supplements
    https://nas.io/boostaro-male—enhancement/challenges/boostaro-male-enhancement-are-sexual-enhancement-pills-safe
    https://www.commudle.com/labs/boostaro-male-enhancement-what-you-need-to-know
    https://www.commudle.com/labs/boostaro-male-enhancement-uses-side-effects-and-more
    https://knowt.com/note/58a29872-2be8-4e9f-b8cf-fc3a71a069d6/Boostaro-Male-Enhancement—-Uses-Side-
    https://knowt.com/note/73e43793-ea74-4ba5-9e91-198db698c587/Boostaro-Male-Enhancement—-The-Key-to-
    https://docs.google.com/spreadsheets/d/1mtuFOwQqpRN8xJYKhfyWdlH3IZY3-grr7w_XFG6R0RI/edit

    Virile Forge Male Enhancement

  • https://www.zeffy.com/ticketing/minecraft-film-cely-film-2025-zdarma-cely-film-cz-dabing-hd
    https://www.zeffy.com/ticketing/filmycz-minecraft-film-cely-film-2025-zdarma-skcz-dabing-i-titulky
    https://www.zeffy.com/ticketing/fim-minecraft-film-cely-film-czsk-dabing-a-zdarma
    https://www.zeffy.com/ticketing/na-plech-cely-film-2025-zdarma-cely-film-cz-dabing-hd
    https://www.zeffy.com/ticketing/filmycz-na-plech-cely-film-2025-zdarma-skcz-dabing-i-titulky
    https://www.zeffy.com/ticketing/fim-na-plech-cely-film-czsk-dabing-a-zdarma
    https://than.gs/c/177888
    https://than.gs/c/177887
    https://than.gs/c/177886
    https://than.gs/c/177885
    https://than.gs/c/177884
    https://than.gs/c/177875
    https://than.gs/c/177874
    https://than.gs/c/177872
    https://than.gs/c/177866
    https://than.gs/c/177861
    https://than.gs/c/177925
    https://than.gs/c/177921
    https://than.gs/c/177919
    https://than.gs/c/177917
    https://than.gs/c/177916
    https://than.gs/c/177913
    https://than.gs/c/177912
    https://than.gs/c/177911
    https://than.gs/c/177909
    https://than.gs/c/177908
    https://than.gs/c/177998
    https://than.gs/c/177997
    https://than.gs/c/177996
    https://than.gs/c/177995
    https://than.gs/c/177994
    https://than.gs/c/177989
    https://than.gs/c/177988
    https://than.gs/c/177986
    https://than.gs/c/177985
    https://than.gs/c/177984
    https://than.gs/c/178028
    https://than.gs/c/178026
    https://than.gs/c/178024
    https://than.gs/c/178022
    https://than.gs/c/178020
    https://than.gs/c/178013
    https://than.gs/c/178012
    https://than.gs/c/178009
    https://than.gs/c/178004
    https://than.gs/c/178007
    https://than.gs/c/178051
    https://than.gs/c/178049
    https://than.gs/c/178047
    https://than.gs/c/178045
    https://than.gs/c/178040
    https://than.gs/c/178039
    https://than.gs/c/178038
    https://than.gs/c/178037
    https://than.gs/c/178036
    https://than.gs/c/178035

    XFDSF

  • https://pastelink.net/zj5nbwqo
    https://pastelink.net/5qzzszb8
    https://pastelink.net/jh8kbz8h
    https://pastelink.net/831×9id1
    https://pastelink.net/lqz0zygz
    https://paste.enginehub.org/qpPKa9f9u
    https://paste.enginehub.org/F4V5TIIdB
    https://paste.enginehub.org/GvKeVv0pp
    https://paste.enginehub.org/O-UbfnRzc
    https://paste.enginehub.org/k5_aaB9oU
    https://rentry.co/pkunbb6g
    https://rentry.co/oiic2wv3
    https://rentry.co/drgec3is
    https://rentry.co/mvdcv85r
    https://rentry.co/zfp7wwpk
    https://paiza.io/projects/P62BifRpmEj6FEWy21CKMw
    https://paiza.io/projects/q50KosrJERbGqCG6VTsbNQ
    https://paiza.io/projects/KslAGZKLQGnRHjQJG4XIwQ
    https://paiza.io/projects/nCJgsqfEtSSppLDv9EzOMg
    https://paiza.io/projects/WyuVJKvw3N3j15E6DcZTug
    https://www.etextpad.com/public/b8dj40t8mb
    https://www.etextpad.com/public/6ezy6vu8ox
    https://www.etextpad.com/public/sjygyutvdv
    https://www.etextpad.com/public/gwtgjpwxvn
    https://www.etextpad.com/public/ip5hrktvmh
    https://pastebin.com/QKxPmd2y
    https://pastebin.com/ZwR1DrE2
    https://pastebin.com/ssB8QuuQ
    https://pastebin.com/pb7X7fFM
    https://pastebin.com/3PqkLtAP
    https://justpaste.it/jwmg9
    https://justpaste.it/ay45v
    https://justpaste.it/jpbs2
    https://justpaste.it/jzqc0
    https://justpaste.it/fz30j
    https://ideone.com/HqHGuy
    https://ideone.com/8PzaeH
    https://ideone.com/ttREHJ
    https://ideone.com/3HV4Gw
    https://ideone.com/3oh2p7
    https://tempel.in/view/gNkVa
    https://tempel.in/view/6cW
    https://tempel.in/view/0P4l
    https://tempel.in/view/NiwF
    https://tempel.in/view/Ln5Ki3FB
    https://paste.feed-the-beast.com/pU6NyYDRqca
    https://paste.feed-the-beast.com/bvOegMlC0Aj
    https://paste.feed-the-beast.com/OFy01V445Aj
    https://paste.feed-the-beast.com/+CDmxzkZY8g
    https://paste.feed-the-beast.com/gDl31oQwuAn
    https://www.pastery.net/ctkfap
    https://www.pastery.net/zvqgqe
    https://www.pastery.net/mvqdrp
    https://www.pastery.net/ckavfh
    https://www.pastery.net/hbddsw
    https://telegra.ph/VAEGTYE-05-15
    https://telegra.ph/NHEAHEEYA-05-15
    https://telegra.ph/BAAEYYAEY-05-15
    https://telegra.ph/VEHAYYEA-05-15
    https://telegra.ph/VARATYEA-05-15
    https://onlinegdb.com/F7vUJUz6Bc
    https://onlinegdb.com/TuBrDK8hZW
    https://onlinegdb.com/Oj6MxbxVV
    https://onlinegdb.com/yJ4ow88ss
    https://onlinegdb.com/7tuSzZS9l
    https://tappedout.net/mtg-decks/naaeyyeaye/?cb=1747294810
    https://tappedout.net/mtg-decks/nayyeaye/?cb=1747294839
    https://tappedout.net/mtg-decks/batwatayyea/?cb=1747294866
    https://tappedout.net/mtg-decks/nawtataey/?cb=1747294887
    https://tappedout.net/mtg-decks/vaetayyeaye/?cb=1747296089
    https://hackmd.io/batayyeyea/HkMR9M7Zel https://hackmd.io/batayyeyea/HJQLjf7-gx
    https://hackmd.io/batayyeyea/ByZkhG7-lx https://hackmd.io/batayyeyea/rkhJ6fQbgg
    https://hackmd.io/@batayyeyea/rkg_k77Wee

    VAGWTAEYAYE

  • https://issuu.com/chomreader/docs/download_pdf_rewind_it_back_windy_city_5_by_
    https://issuu.com/chomreader/docs/download_pdf_king_of_envy_kings_of_sin_5_by_ana
    https://studylib.net/d/FuaS2
    https://studylib.net/d/GuaS2

    BBSHEAYEAYEA

  • https://issuu.com/chomreader/docs/download_pdf_rewind_it_back_windy_city_5_by_
    https://issuu.com/chomreader/docs/download_pdf_king_of_envy_kings_of_sin_5_by_ana
    https://studylib.net/d/FuaS2
    https://studylib.net/d/GuaS2

    segfsegfs

Leave a comment

Back to New Posts