20 CrossFit Workouts You Can Do at Home

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

21728 comments

Your comment was posted successfully! Thank you!

  • https://github.com/watch-ghostbusters-frozen-1080p
    https://pentharasupport.microsoftcrmportals.com/forums/general-discussion/e1dbaa5d-c7f1-ee11-a81c-000d3af26bdd
    https://www.chrissaundersmd.com/question/watchfull-ghostbusters-frozen-empire-2024-fullmovie-free-online-on-streamings-7/
    https://saldaportal.microsoftcrmportals.com/en-US/forums/general-discussion/5dcbf17d-c8f1-ee11-a81c-000d3ab136e2
    https://www.chrissaundersmd.com/question/watch%e2%88%bf-godzilla-x-kong-the-new-empire-2024-fullmovie-free-online-on-english/
    https://bookmymark.com/watch-full-ghostbusters-frozen-empire-2024-fullmovie-free-onli-9riapepznva7lii
    https://www.realbookmarking.com/story/watch-full-ghostbusters-frozen-empire-2024-fullmovie-free-online-on-streamings-github
    https://www.freewebmarks.com/story/watch-full-ghostbusters-frozen-empire-2024-fullmovie-free-online-on-streamings-github
    https://www.fastbookmarkings.com/story/watch-full-ghostbusters-frozen-empire-2024-fullmovie-free-online-on-streamings-github
    https://www.bookmarkingfree.com/story/watch-full-ghostbusters-frozen-empire-2024-fullmovie-free-online-on-streamings-github
    https://www.sbookmarking.com/story/watch-full-ghostbusters-frozen-empire-2024-fullmovie-free-online-on-streamings-github
    https://www.mbookmarking.com/story/watch-full-ghostbusters-frozen-empire-2024-fullmovie-free-online-on-streamings-github
    https://www.letsdobookmark.com/story/watch-full-ghostbusters-frozen-empire-2024-fullmovie-free-online-on-streamings-github
    https://www.chrissaundersmd.com/question/watch%e2%88%bf-godzilla-x-kong-the-new-empire-2024-fullmovie-free-online-on-english/
    https://www.evernote.com/shard/s725/sh/b70cf7fb-14e8-5269-ac36-a7528960e11b/euSvJC51WhBT7KKVF40kXfIFP4xEu08-4iq_FrJhadl9885UQNDSDGR79Q
    https://plaza.rakuten.co.jp/themearound/diary/202404040000/
    https://tempaste.com/pZHtbP7mqwC
    https://telegra.ph/WATCHFULL-Ghostbusters-Frozen-Empire-2024-FuLLMovie-Free-Online-On-Streamings-04-03
    https://dev.bukkit.org/paste/828f4ff8
    https://binshare.net/4m8lrvAem63cQv9FcOpX
    https://paste.feed-the-beast.com/view/1ed43ec2
    https://pastebin.com/MGZK9FW7
    https://friendpaste.com/2VxouLCuhyFGRxnMqgBqot
    https://www.wowace.com/paste/ffb54ce8
    https://pasteio.com/xdSverLZ2G0c

    kettykaran
  • https://lookerstudio.google.com/embed/s/k7wNvc8TuHI
    https://lookerstudio.google.com/embed/s/vxqvayGsRZY
    https://lookerstudio.google.com/embed/s/nqeoLTv1gJU
    https://lookerstudio.google.com/embed/s/teV5vxJQZtM
    https://lookerstudio.google.com/embed/s/uGHU4t8kfXs
    https://lookerstudio.google.com/embed/s/m2FnPwnA_Js
    https://lookerstudio.google.com/embed/s/rpVULeWn4j0
    https://lookerstudio.google.com/embed/s/mn6Zc0yVXk0
    https://lookerstudio.google.com/embed/s/luCGMuQOBJg
    https://lookerstudio.google.com/embed/s/glNojt3UlJw
    https://lookerstudio.google.com/embed/s/gIwPurTZ58c
    https://lookerstudio.google.com/embed/s/kMhdxRQK9qE
    https://lookerstudio.google.com/embed/s/lELN2PeehX8
    https://lookerstudio.google.com/embed/s/qw3meB6yBiw
    https://lookerstudio.google.com/embed/s/tLWrO17pQOU
    https://lookerstudio.google.com/embed/s/uIt1HJOzRIU
    https://lookerstudio.google.com/embed/s/iuz0aHFsY78
    https://lookerstudio.google.com/embed/s/vAVw1GnJk7I
    https://tinhte.vn/profile/parthenope-streaming-2024-film-completo-ita.3122393/
    https://tinhte.vn/profile/guarda-il-ragazzo-dai-pantaloni-rosa-film-completo.3122398/
    https://tinhte.vn/profile/uno-rosso-streaming-2024-film-completo-ita.3122416/
    https://tinhte.vn/profile/terrifier-3-streaming-2024-film-completo-ita.3122427/
    https://tinhte.vn/profile/the-substance-streaming-2024-film-completo-ita.3122443/
    https://tinhte.vn/profile/venom-the-last-dance-streaming-film-completo-ita.3122452/
    https://tinhte.vn/profile/il-gladiatore-ii-streaming-2024-film-completo-ita.3122463/
    https://tinhte.vn/profile/film-wicked-streaming-ita-in-altadefinizione.3122486/
    https://tinhte.vn/profile/una-terapia-di-gruppo-streaming-film-completo-ita.3122517/
    https://tinhte.vn/profile/fiore-mio-streaming-2024-film-completo-ita.3122533/
    https://tinhte.vn/profile/oceania-2-streaming-2024-film-completo-ita.3122543/
    https://tinhte.vn/profile/guarda-oceania-2-2024-film-completo.3122550/
    https://tinhte.vn/profile/il-corpo-streaming-2024-film-completo-ita.3122557/
    https://tinhte.vn/profile/kraven-il-cacciatore-streaming-film-completo-ita.3122565/
    https://www.tournifyapp.com/live/asistirdeatpoolwolverine2024
    https://www.tournifyapp.com/live/aforjadublado2024
    https://www.tournifyapp.com/live/aforjafilmecompleto
    https://www.tournifyapp.com/live/gundioflovebg
    https://www.tournifyapp.com/live/gudionlinebg
    https://www.tournifyapp.com/live/legendoflovefullbg
    https://www.tournifyapp.com/live/red0nebg
    https://www.tournifyapp.com/live/redone0nline
    https://www.tournifyapp.com/live/red0nebgsub
    https://taplink.cc/assistiraindaestouaqui2024
    https://www.pixiv.net/novel/show.php?id=23403732

    sitaherviah
  • https://wow.curseforge.com/paste/bcaa846d
    https://wow.curseforge.com/paste/02fea087
    https://wow.curseforge.com/paste/eee82b03
    https://pastelink.net/m0cccpjm
    https://pastelink.net/cskxkv8h
    https://pastelink.net/any9tuy6
    https://jsfiddle.net/t7qm6Le8/
    https://jsfiddle.net/bgzrqwvf/
    https://jsfiddle.net/eux4rb10/
    https://snippet.host/zecyac
    https://snippet.host/trxjqk
    https://snippet.host/jjxtda
    https://paste4btc.com/vl4mjXW6
    https://paste4btc.com/FsIUJNnP
    https://paste4btc.com/TsnRMzaS
    https://paste.enginehub.org/m_2Vaj8NK
    https://rentry.co/dbr5kryx
    https://paiza.io/projects/0RZvwfA7m1zqDk6p2foHFw?language=php
    https://wokwi.com/projects/414433564359355393
    https://forum.woimortal.com/forum/community/discussions/108866-aetsetstdytdytdy

    segfsegfs
  • https://scribehow.com/page/DOWNLOAD_PDF_The_Syndicater_Dark_Verse_6_by_RuNyx__pkOCOv85Tb204R3tarGU2w
    https://scribehow.com/page/DOWNLOAD_PDF_The_Striker_Gods_of_the_Game_1_BY_Ana_Huang__3aiCks6DT1SMrwWksKHIbw
    https://scribehow.com/page/DOWNLOAD_PDF_Save_Me_an_Orange_by_Hayley_Grace__0BemoCxwQlKyPgQTF-NsyQ
    https://hype.co/zazasio https://hype.co/yewesuy
    https://hype.co/doubu https://hype.co/aetke
    https://hype.co/nuequ https://hype.co/tophykz
    https://push.fm/fl/eyjhxedl
    https://push.fm/fl/aoayrcub
    https://push.fm/fl/faov3vbg
    https://push.fm/fl/kmin4gaq
    https://push.fm/fl/izwkdr3y

    segfsegfs
  • https://www.reddit.com/r/tabletopgaymers
    https://www.reddit.com/r/tabletopgaymers/comments/1gq5w6m/heres_how_to_watch_conclave_online_for_free_on/
    https://www.reddit.com/r/tabletopgaymers/comments/1gq5x1u/heres_how_to_watchconclave_online_for_free_on_tv/
    https://www.reddit.com/r/tabletopgaymers/comments/1gq5y8m/heres_how_to_watch_conclave_online_for_free_on/
    https://www.reddit.com/r/tabletopgaymers/comments/1gq6gk3/heres_how_to_watch_conclave_online_for_free_on/
    https://www.reddit.com/r/tabletopgaymers/comments/1gq6h4x/heres_how_to_watchconclave_online_for_free_on_tv/
    https://www.reddit.com/r/tabletopgaymers/new
    https://www.reddit.com/r/tabletopgaymers/comments/1gq6hvl/heres_how_to_watch_conclave_online_for_free_on/
    https://www.reddit.com/r/tabletopgaymers/comments/1gq6imq/heres_how_to_watch_conclave_online_for_free_on/
    https://www.reddit.com/r/tabletopgaymers/comments/1gq6jfy/heres_how_to_watch_anora_online_for_free_on/
    https://www.reddit.com/r/tabletopgaymers/comments/1gq6k04/heres_how_to_watchanora_online_for_free_on_tv/
    https://www.reddit.com/r/tabletopgaymers/comments/1gq6l1e/heres_how_to_watch_here_online_for_free_on_reddit/
    https://www.reddit.com/r/tabletopgaymers/comments/1gq6lf0/heres_how_to_watch_here_online_for_free_on_reddit/
    https://www.reddit.com/r/tabletopgaymers/hot
    https://www.reddit.com/r/tabletopgaymers/comments/1gq6m6o/heres_how_to_watchhere_online_for_free_on_tv/
    https://www.reddit.com/r/tabletopgaymers/comments/1gq6mu8/heres_how_to_watch_we_live_in_time_online_for/
    https://www.reddit.com/r/tabletopgaymers/comments/1gq6n9p/heres_how_to_watch_we_live_in_time_online_for/
    https://www.reddit.com/r/tabletopgaymers/comments/1gq6npy/heres_how_to_watch_we_live_in_time_online_for/
    https://www.reddit.com/r/tabletopgaymers/comments/1gq6ocf/heres_how_to_watch_terrifier_3_online_for_free_on/
    https://www.reddit.com/r/tabletopgaymers/top
    https://www.reddit.com/r/tabletopgaymers/comments/1gq6p64/whats_the_ways_to_watch_terrifier_3_online_for/
    https://www.reddit.com/r/tabletopgaymers/comments/1gq6pt8/heres_how_to_watch_terrifier_3_online_for_free_on/
    https://www.reddit.com/r/tabletopgaymers/comments/1gq6qkd/heres_how_to_watchsmile_2_online_for_free_on_tv/
    https://www.reddit.com/r/tabletopgaymers/comments/1gq6r1w/heres_how_to_watch_smile_2_online_for_free_on/
    https://www.reddit.com/r/tabletopgaymers/
    https://pastelink.net/86t3nph6
    https://rentry.co/nciq8wha
    https://telegra.ph/cxdvcxd-11-13
    https://wow.curseforge.com/paste/4b69227e
    https://www.wowace.com/paste/67ca3659
    https://pastebin.freeswitch.org/view/ddc45eca
    https://paste.feed-the-beast.com/view/4c3383f0
    https://jsitor.com/TrSWpLDCZQ
    https://jsbin.com/wefuvaxipi/edit?html,output
    https://paste.rs/vGNQV.txt
    https://jsfiddle.net/tm4p0c3y/
    https://glot.io/snippets/h1ravtomr4
    https://snippet.host/dpitam
    https://paiza.io/projects/gq8z3XvxxysGN2cHgJmSEg
    https://justpaste.it/gwkyt
    https://ideone.com/NjZaSt
    https://wokwi.com/projects/414419336316433409
    https://privatebin.net/?fdc214c70446d48b#EAojZ9VoSXsMXGYCKEH1Rj2dHfuea3DGBMLr5YAFLb5J
    https://paste.thezomg.com/240823/14799311/
    https://paste.offsec.com/?af2135afd8702b4a#01ah8eIOWlXgePWjrWAbExeOGdRNyRxX8QaKn6s7Fvk=
    https://paste.chapril.org/?61a0a875d5a75628#F9ne5hNChsuHKvcr4DFmt9VZLzUgLstXKuQa3jmo3sTK
    https://pastebin.com/kMZ6dhu2
    https://paste.kodi.tv/ipihelamul
    https://p.ip.fi/qbt_
    http://pastie.org/p/1fANv4yV2zI8HUuOuiKg1b
    https://paste2.org/CzZzxV5F
    https://paste.ee/p/QOPHp
    https://paste.laravel.io/db240cf6-bb63-49e9-8a76-3755f68ccda8
    https://ctxt.io/2/AAB45gsaEQ
    https://www.pastery.net/qrmjec/
    https://paste.jp/a1f6a737/
    https://tempel.in/view/o0Xy8U
    https://paste2.org/ICcV9L1b
    https://paste.enginehub.org/JXp2BknjN
    https://paste.mozilla.org/ANm0nefo
    https://paste.firnsy.com/paste/ZmimgxJXDkg
    https://anotepad.com/notes/if83663x
    https://paste.centos.org/view/619bd742
    https://paste.myconan.net/515051

    cdxvfxd
  • https://bento.me/anora-streaming-ita
    https://bento.me/culpa-tuya-verhd-2024
    https://bento.me/anora-film-completo
    https://bento.me/anora-in-alta-definizione
    https://bento.me/gladiatore-ii-streaming-ita
    https://bento.me/gladiatore-ii-in-alta-definizione
    https://bento.me/il-gladiatore-ii-film-completo
    https://bento.me/wicked-streaming-ita
    https://bento.me/wicked-film-completo
    https://bento.me/squali-film-completo
    https://bento.me/giurato-numero-2-in-alta-definizione
    https://bento.me/giurato-numero-2-film-completo
    https://bento.me/oceania-2-streaming-ita
    https://bento.me/oceania-2-in-alta-definizione
    https://bento.me/oceania-2-film-completo
    https://bento.me/kraven-il-cacciatore-streaming-ita
    https://bento.me/kraven-il-cacciatore-in-alta-definizione
    https://bento.me/kraven-il-cacciatore-film-completo
    https://bento.me/ver-culpatuya-2024
    https://bento.me/venom-son-dans-fullizle-2024
    https://bento.me/full-venom-3-son-dans-izle-2024
    https://bento.me/fullizle-venom-3-son-dans-2024
    https://bento.me/wicked-fullizle-2024
    https://bento.me/full-wicked-izle-2024
    https://bento.me/fullwicked-izle-turkce-dublaj
    https://bento.me/fullizle-yuzuklerin-efendisi-rohirrimin-savas-2024
    https://bento.me/fullizle-the-lord-of-the-rings-the-war-of-the-rohirrim-2024
    https://bento.me/the-lord-of-the-rings-the-war-of-the-rohirrim-fullizle-2024
    https://bento.me/gladyator-ii-fullizle-2024
    https://bento.me/full-gladyator-ii-izle-2024
    https://bento.me/avc-kraven-fullizle-2024
    https://bento.me/full-avc-kraven-izle-2024
    https://bento.me/mufasa-aslan-kral-fullizle-2024
    https://hype.co/pelisplusmoana2pelicula https://bento.me/moana-2peliculacompleta https://bento.me/culpatuya-peliculacompleta https://bento.me/ver-culpatuya-peliculacompleta https://forum.instube.com/d/173318-dsffdsssfdfd https://foro.ribbon.es/topic/29748/dsffdssfdsf https://forum.realdigital.org/d/268725-dsfdsfds https://forum.thecodingcolosseum.com/topic/18451/ddsffds https://wokwi.com/projects/414374739869488129 https://web3devcommunity.com/topic/38871/saaaaaaa https://jsitor.com/gBqKXe9gX2 https://hackmd.io/kentang123/Syrk4mWfkl
    https://paste.ee/p/Fvgjw
    https://snippet.host/yipcie
    https://pastebin.com/Cp1a6DQ9
    https://www.etextpad.com/6tzpuilklp
    https://glot.io/snippets/h1qrj8vljs
    https://justpaste.it/hf2pv
    https://paste.enginehub.org/H1cpvsdKx
    https://www.pastery.net/sbgsux/
    https://paste.intergen.online/view/5341fcab
    https://yamcode.com/saaaaaaaa
    https://rentry.co/c9kyobkt
    https://paiza.io/projects/l-syHFYjZ2w8pAe0D1lBRA?language=php
    https://ideone.com/LLFmQ5
    https://wow.curseforge.com/paste/6a119528
    https://www.wowace.com/paste/a9cba195
    https://plaza.rakuten.co.jp/movieanytime/diary/202411130000/
    https://challonge.com/eakcx89u
    https://sway.cloud.microsoft/P3hvQNxt6aY4Lf5W
    https://pastelink.net/duewipi6
    https://www.klamm.de/forum/threads/sdsdfdsf.507343/
    https://myanimelist.net/profile/ksyaus
    http://www.place123.net/place/dfsdfdsf-new-york-united-states
    https://the-dots.com/users/ashhsd-shdhsad-1766283
    https://blogfreely.net/movieanytime/kintel

    Raphael

Leave a comment