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://docdro.id/5Z1F4Zp
    https://docdro.id/BVEkQYf
    https://docdro.id/JsYtd7Z
    https://docdro.id/wkAGAOe
    https://docdro.id/TjEj4BL
    https://docdro.id/LW0zQzU
    https://docdro.id/gYd7bIo
    https://docdro.id/06KahMD
    https://docdro.id/ZjqtpRg
    https://docdro.id/0O1SDd6
    https://docdro.id/TC9LROM
    https://docdro.id/NmQWiGs
    https://docdro.id/vLPeE5g
    https://docdro.id/SFAy2yS
    https://docdro.id/LSifsFJ
    https://docdro.id/kDpERsS
    https://docdro.id/3oyPGt2
    https://docdro.id/gsvW2S7
    https://docdro.id/VscoIlt
    https://docdro.id/lUUqIWG
    https://docdro.id/PgxtALE
    https://docdro.id/M0MiqaB
    https://docdro.id/eyOBO0c

    segfsegfs
  • https://zenodo.org/records/14066690
    https://zenodo.org/records/14066708
    https://zenodo.org/records/14066722
    https://zenodo.org/records/14066726
    https://zenodo.org/records/14066762
    https://zenodo.org/records/14066806
    https://zenodo.org/records/14066852
    https://zenodo.org/records/14066894
    https://zenodo.org/records/14066933
    https://zenodo.org/records/14066979
    https://zenodo.org/records/14067024
    https://zenodo.org/records/14067068
    https://zenodo.org/records/14067113
    https://zenodo.org/records/14067149
    https://zenodo.org/records/14067186
    https://zenodo.org/records/14067228
    https://zenodo.org/records/14067270
    https://zenodo.org/records/14067312
    https://zenodo.org/records/14067355
    https://zenodo.org/records/14067396
    https://sfile.mobi/7pkV2GQo24J
    https://sfile.mobi/5v8TZCcbvOy
    https://sfile.mobi/aYWX1o6Hzaa

    segfsegfs
  • https://wow.curseforge.com/paste/76f51e80
    https://wow.curseforge.com/paste/55e2b95f
    https://wow.curseforge.com/paste/b1c8fb74
    https://pastelink.net/41fbvne6
    https://pastelink.net/516yj81j
    https://pastelink.net/cy0g4gxf
    https://snippet.host/xbhufi
    https://snippet.host/xcauik
    https://snippet.host/mmdpto
    https://paste4btc.com/71a8aILh
    https://paste4btc.com/IOFaQAwb
    https://paste4btc.com/w5Y3bYOT
    https://paste.enginehub.org/01XEvXaTC
    https://paste.enginehub.org/7vw9y9uF8
    https://paste.enginehub.org/DBlHeKevV
    https://rentry.co/tux53zeh
    https://rentry.co/hkm9qfvm
    https://rentry.co/i2fszoxb
    https://paiza.io/projects/OO0nyr1BSkqHYMBf5-odOQ?language=php
    https://paiza.io/projects/VCkotylBZtxRLfa6GQj3uw?language=php
    https://paiza.io/projects/jNxLwg1OwI2tjTlXMSqGYw?language=php
    https://wokwi.com/projects/414326366472879105
    https://wokwi.com/projects/414326401762721793
    https://wokwi.com/projects/414326432147318785
    https://forum.woimortal.com/forum/community/discussions/107849-xgdsrsygrsyshr
    https://forum.woimortal.com/forum/community/discussions/107850-aefsagtseysyse
    https://forum.woimortal.com/forum/community/discussions/107851-afsafsgstgets

    segfsegfs
  • https://www.reddit.com/r/tabletopgaymers
    https://www.reddit.com/r/tabletopgaymers/comments/1goz5bu/heres_how_to_watchvenom_the_last_dance_online_for/
    https://www.reddit.com/r/tabletopgaymers/comments/1goz6el/heres_how_to_watchvenom_the_last_dance_online_for/
    https://www.reddit.com/r/tabletopgaymers/comments/1goz7ir/heres_how_to_watch_venom_the_last_dance_online/
    https://www.reddit.com/r/tabletopgaymers/comments/1goz8ag/heres_how_to_watch_venom_the_last_dance_online/
    https://www.reddit.com/r/tabletopgaymers/new
    https://www.reddit.com/r/tabletopgaymers/comments/1goz9e0/heres_how_to_watch_the_best_christmas_pageant/
    https://www.reddit.com/r/tabletopgaymers/comments/1gozaf8/watch_the_best_christmas_pageant_ever_online_for/
    https://www.reddit.com/r/tabletopgaymers/comments/1gozbqy/heres_how_to_watch_the_best_christmas_pageant/
    https://www.reddit.com/r/tabletopgaymers/comments/1gozd9e/heres_how_to_watch_heretic_online_free_online_for/
    https://www.reddit.com/r/tabletopgaymers/comments/1gozeaj/heres_how_to_watch_heretic_online_for_free_on/
    https://www.reddit.com/r/tabletopgaymers/hot
    https://www.reddit.com/r/tabletopgaymers/comments/1gozfj9/heres_how_to_watch_the_wild_robot_online_for_free/
    https://www.reddit.com/r/tabletopgaymers/comments/1gozgwy/heres_how_to_watchthe_wild_robot_online_for_free/
    https://www.reddit.com/r/tabletopgaymers/comments/1gozhv5/heres_how_to_watch_the_wild_robot_online_for_free/
    https://www.reddit.com/r/tabletopgaymers/comments/1gozj1x/heres_how_to_watch_the_wild_robot_online_for_free/
    https://www.reddit.com/r/tabletopgaymers/top
    https://www.reddit.com/r/tabletopgaymers/comments/1gozkh8/heres_how_to_watchsmile_2_online_for_free_on_tv/
    https://www.reddit.com/r/tabletopgaymers/comments/1gozlio/heres_how_to_watch_smile_2_online_for_free_on/
    https://www.reddit.com/r/tabletopgaymers/comments/1gozmf1/heres_how_to_watch_smile_2_online_for_free_on/
    https://www.reddit.com/r/tabletopgaymers/
    https://pastelink.net/gmic95mi
    https://rentry.co/kdnub56r
    https://telegra.ph/czxdcvdx-11-11
    https://wow.curseforge.com/paste/d4bc2788
    https://www.wowace.com/paste/7da0aadd
    https://pastebin.freeswitch.org/view/33e57f3c
    https://paste.feed-the-beast.com/view/b23b70e7
    https://jsitor.com/7Y1U1Ci7qI
    https://jsbin.com/faseforozi/edit?html,output
    https://paste.rs/AkYa1.txt
    https://jsfiddle.net/bsL1gvdt/
    https://glot.io/snippets/h1pnlv1gnk
    https://snippet.host/eabkhh
    https://paiza.io/projects/KZiouor4RBYee2XAP2uJYg
    https://justpaste.it/fiqk2
    https://ideone.com/dDlhdL
    https://wokwi.com/projects/414284038940845057
    https://privatebin.net/?6f48ab333aa1c2af#5PgDidsAvkAtzvX3vsJUg8E7DLmWYuH4zCsNAvGAcXKu
    https://paste.thezomg.com/240311/31350902/
    https://paste.offsec.com/?3bfd6c70fa0a20d4#Q5tFtv2Rhs3txfHkC2fYhyWVn8l7VYKOJj+FxC5dBiE=
    https://paste.chapril.org/?1cd2b0e846900e06#BPVQ3qQwuxoUgT6pCMFM4pe7AEErDfVToVX1DJz6giu9
    https://pastebin.com/ffMWHCVk
    https://paste.kodi.tv/eyonekahaj
    https://p.ip.fi/lZUZ
    http://pastie.org/p/5YF39r0BTEryoV7mp260al
    https://paste2.org/pCyYhEc1
    https://paste.ee/p/M36eh
    https://paste.laravel.io/c204afe7-b7bd-48d6-9505-2afde162d75b
    https://ctxt.io/2/AAB4rvkeFw
    https://www.pastery.net/adbxsw/
    http://paste.jp/2078e60a/
    https://tempel.in/view/wUpEB
    https://paste2.org/LyL3a9bd
    https://paste.enginehub.org/sDzYgjv8Y
    https://paste.firnsy.com/paste/Y0jwrBOfCRQ
    https://paste.mozilla.org/KhTjqcF1
    https://anotepad.com/notes/nqsesanq
    https://paste.centos.org/view/5bda359b
    https://paste.myconan.net/514758
    http://nopaste.ceske-hry.cz/417461
    http://pastebin.falz.net/2530870

    cdzxcvd
  • https://hype.co/cevherfullizle https://hype.co/vahsirobotizle2024
    https://hype.co/gladyatoriiturkce https://hype.co/genisaile4izle
    https://hype.co/terrifier3fullizlehd https://hype.co/moana2fullizle
    https://hype.co/redonezhonline https://hype.co/gladiator2zhmovie
    https://hype.co/venomfullzh4k https://hype.co/thewildrobotzh4k
    https://hype.co/themzhmovieonline https://hype.co/doublesmatch2024zh
    https://hype.co/highforcesfullzh https://hype.co/smile2onlinezh
    https://hype.co/terrifier3fulltw https://hype.co/teeyod2fulltw
    https://hype.co/camviet2024 https://hype.co/venomvietsub
    https://hype.co/onceuponvietsub https://hype.co/redonevietsub
    https://tinhte.vn/profile/moana-2-flm-zle-tuerkce.3111579/
    https://tinhte.vn/profile/mukadderat-flm-zle-tuerkce.3111590/
    https://tinhte.vn/profile/cakallarla-dans-7-filmi-izle-full-1080p.3111649/
    https://tinhte.vn/profile/asla-birakma-filmi-izle-full-1080p-tuerkce-dublaj.3111667/
    https://tinhte.vn/profile/avci-kraven-filmi-izle-full-1080p-tuerkce-dublaj.3111684/
    https://tinhte.vn/profile/mufasa-aslan-kral-filmi-izle-full-1080p.3111700/
    https://tinhte.vn/profile/simarik-filmi-izle-full-1080p-tuerkce-dublaj.3111767/
    https://tinhte.vn/profile/red-one-hd-1080p.3111803/
    https://tinhte.vn/profile/ii-gladiator-2.3111837/
    https://tinhte.vn/profile/2-2024-hd.3111868/
    https://tinhte.vn/profile/2-moana-2.3111873/
    https://tinhte.vn/profile/2024-hd.3111885/
    https://tinhte.vn/profile/2024-hd.3111910/
    https://tinhte.vn/profile/2024-hd.3111928/
    https://tinhte.vn/profile/xem-phim-cam-full-hd-vietsub-mien-phi.3112316/
    https://tinhte.vn/profile/xem-phim-venom-keo-cuoi-full-hd-vietsub-mien-phi.3112337/
    https://tinhte.vn/profile/ngay-xua-co-mot-chuyen-tinh-full-hd-mien-phi.3112378/
    https://tinhte.vn/profile/xem-phim-mat-ma-do-2024-full-hd-vietsub-mien-phi.3112409/
    https://tinhte.vn/profile/linh-mieu-quy-nhap-trang-full-hd-mien-phi.3112432/
    https://tinhte.vn/profile/xem-phim-cuoi-xuyen-bien-gioi-full-hd-mien-phi.3112456/
    https://tinhte.vn/profile/xem-phim-tee-yod-quy-an-tang-phan-2-hd-mien-phi.3112461/
    https://tinhte.vn/profile/xem-phim-doi-ban-hoc-yeu-full-hd-vietsub-mien-phi.3112477/
    https://tinhte.vn/profile/xem-phim-hanh-trinh-cua-moana-2-full-hd-mien-phi.3112492/
    https://tinhte.vn/profile/xem-phim-chien-dia-tu-thi-full-hd-vietsub-mien-phi.3112504/
    https://tinhte.vn/profile/xem-phim-chien-dia-tu-thi-full-hd-mien-phi.3112514/
    https://tinhte.vn/profile/xem-phim-chien-dia-tu-thi-vietsub-mien-phi.3112533/
    https://taplink.cc/gelintakmturkcedublaj1080p
    https://heylink.me/carlozd7878/
    https://rextester.com/UBE46283

    donaagnesia527

Leave a comment