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!
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
https://itch.io/jam/download-pdf-camera-shy-lessons-in-love-1-by-kay-co
https://itch.io/jam/download-pdf-camera-shy-lessons-in-love-1-by-kay-co/topic/4272283/download-pdf-camera-shy-lessons-in-love-1-by-kay-cove
https://itch.io/jam/download-pdf-save-me-an-orange-by-hayley-gra
https://itch.io/jam/download-pdf-save-me-an-orange-by-hayley-gra/topic/4273929/download-pdf-save-me-an-orange-by-hayley-grace
https://sfile.mobi/bOBnWMYECI7
https://sfile.mobi/bOBnWNzSnY7
https://studylib.net/d/ZcDR2
https://studylib.net/d/1dDR2
https://studylib.net/d/2dDR2
https://studylib.net/d/YcDR2
https://studylib.net/d/XcDR2
https://wow.curseforge.com/paste/86a05d41
https://wow.curseforge.com/paste/0c6868f8
https://wow.curseforge.com/paste/aded7a8f
https://wow.curseforge.com/paste/684b3372
https://pastelink.net/9uyrp1e3
https://pastelink.net/wzp15te8
https://pastelink.net/ltwednps
https://pastelink.net/e0r1bi0a
https://jsfiddle.net/gj9z0r85
https://jsfiddle.net/gpdk48qu
https://jsfiddle.net/zqnf2rda
https://jsfiddle.net/bf17asr8
https://snippet.host/xpuhct
https://snippet.host/pizbvo
https://snippet.host/pbrgrg
https://snippet.host/diriio
https://paste4btc.com/riN1Veo7
https://paste4btc.com/LrUVYb4r
https://paste4btc.com/TYEUTeIp
https://paste4btc.com/0XQh6rmi
https://paste.enginehub.org/Z6RUM2kRe
https://paste.enginehub.org/9EC8bOIqC
https://paste.enginehub.org/Ye5M5fWxr
https://paste.enginehub.org/pMtc_-mCn
https://rentry.co/9gtboogu
https://rentry.co/3kxe2fn2
https://rentry.co/adq6zm5p
https://rentry.co/9s3aqiog
https://wokwi.com/projects/413945986551021569
https://wokwi.com/projects/413946012209682433
https://wokwi.com/projects/413946043187772417
https://wokwi.com/projects/413946075724057601
https://forum.woimortal.com/forum/community/discussions/105278-sdesararatwwattatat
https://forum.woimortal.com/forum/community/discussions/105279-dadadadadaggwaa
https://forum.woimortal.com/forum/community/discussions/105280-cicamaxi25809
https://forum.woimortal.com/forum/community/discussions/105281-asasasasaaddsd
https://nas.io/zsdfsdfdff/challenges/-2024-
https://nas.io/nirmalaamalaa13/challenges/-venom-the-last-dance2024-hd-
https://nas.io/nirmalaamalaa13/challenges/-2024-venom-3-
https://nas.io/nirmalaamalaa13/challenges/-3-2024-3-hd
https://nas.io/nirmalaamalaa13/challenges/-3-2024-venom-3-uhd
https://nas.io/nirmalaamalaa13/challenges/-2024-hd-
https://nas.io/nirmalaamalaa13/challenges/-3-venom-3-2024-
https://nas.io/novitaliviyanti/challenges/-2-2024-hd-
https://nas.io/novitaliviyanti/challenges/-2-2024-death-whisperer-2-uhd
https://nas.io/novitaliviyanti/challenges/-2-2024-fhd
https://nas.io/novitaliviyanti/challenges/-2-death-whisperer-2-2024hd-
https://nas.io/novitaliviyanti/challenges/-2-2024-hd—xiz5
https://nas.io/novitaliviyanti/challenges/-2-tee-yod-2-2024-
https://slashpage.com/anorathaidubbes-site
https://slashpage.com/anorathaidubbe-ldz6s
https://slashpage.com/anorathaidubbe-y5w1u
https://slashpage.com/anoramoviethais-site
https://slashpage.com/anoramoviethai-ja395
https://slashpage.com/anoramoviethai-vqox0
https://tinhte.vn/profile/gundi-legenda-za-ljubovta-2024-celijat-film-1080p.3097511/
https://tinhte.vn/profile/gundi-legenda-za-ljubovta-celijat-film-bg-audio.3097533/
https://tinhte.vn/profile/kod-cherveno-2024-film-bg-audio.3097566/
https://tinhte.vn/profile/kod-cherveno-2024-celijat-film-bg-audio-1080p.3097575/
https://tinhte.vn/profile/konklav-2024-film-bg-audio.3097587/
https://tinhte.vn/profile/konklav-2024-celijat-film-bg-audio-1080p.3097612/
https://tinhte.vn/profile/smelata-vajana-2-2024-film-bg-audio.3097642/
https://tinhte.vn/profile/smelata-vajana-2-2024-celijat-film-bg-audio-1080p.3097652/
https://tinhte.vn/profile/krejvn-loveca-2024-celijat-film-bg-audio-1080p.3097665/
https://tinhte.vn/profile/krejvn-loveca-2024-film-bg-audio.3097682/
https://tinhte.vn/profile/vreme-za-zhivot-2024-celijat-film-bg-audio-1080p.3097708/
https://tinhte.vn/profile/vreme-za-zhivot-2024-film-bg-audio.3097716/
https://tinhte.vn/profile/ledi-bag-i-super-kot-london-na-kraju-vremeni-2024.3097736/
https://tinhte.vn/profile/rusalki-2024-celijat-film-bg-audio-1080p.3097838/
https://tinhte.vn/profile/rusalki-2024-film-bg-audio.3097854/
https://tinhte.vn/profile/divijat-robot-2024-celijat-film-bg-audio-1080p.3097885/
https://tinhte.vn/profile/terifajr-3-2024-celijat-film-bg-audio-1080p.3097921/
https://tinhte.vn/profile/terifajr-3-2024-film-bg-audio-hd-1080p.3097944/
https://tinhte.vn/profile/le-comte-de-monte-cristo-streaming-vf-en-francais.3097965/
https://tinhte.vn/profile/le-comte-de-monte-cristo-streaming-vf-fr-vostfr.3097983/
https://tinhte.vn/profile/voir-venom-3-streaming-vf-vo-gratuit-complet.3098003/
https://wokwi.com/projects/413928825008791553
https://snippet.host/eynezi
https://pastelink.net/88b97flr
https://paste.ee/p/kxpOq
https://paste.ofcode.org/XagaVe6XXGvg4Xdd3jx7Vw
https://www.pastery.net/narquw/
http://paste.thezomg.com/238687/31012216/
http://paste.jp/6814d29e/
https://paste.feed-the-beast.com/view/a97e9d35
https://paste.centos.org/view/3c839abe
https://anotepad.com/notes/2sr2emrx
https://pastebin.com/6jqFR2GG
https://paste.enginehub.org/3m03PagUf
https://paste.md-5.net/ofabidujaj.rb
https://paste.mozilla.org/1bJjCmL6
https://paste.intergen.online/view/5cbb0310
https://paste.firnsy.com/paste/hXwcpDBqfPd
https://pastebin.freepbx.org/view/b804d6c8
https://justpaste.me/99ON2
https://yamcode.com/movieee-21
https://rentry.co/asfadasds
https://freepaste.link/d3v4aivj6r
https://wow.curseforge.com/paste/fb50bdfa
https://www.wowace.com/paste/6e29e72d
https://imgur.com/gallery/movieee-WTQMUrn
https://tempel.in/view/Z9gbJ3
https://profile.hatena.ne.jp/novitaliviyanti/profile
https://www.thefreeadforum.com/postclassifieds/community/classifieds_for_free/movieee_i5803290/classifieds-for-free/
https://matters.town/a/77al5taoyrln
https://www.etextpad.com/rrst3ltpjc
https://dictanote.co/n/1102186/
https://hackmd.io/WFTzOTgbRrCsN0I3FL6k1g/SknQEjcZkg https://web3devcommunity.com/topic/37748/movieee https://forum.thecodingcolosseum.com/topic/17817/movieee https://foro.ribbon.es/topic/28989/movieee https://sloan.ucr.edu/members/status/show?id=28954304%3AStatus%3A709420 https://network.propertyweek.com/members/status/show?id=28959784%3AStatus%3A218871 https://communicators.ncsu.edu/members/status/show?id=28949464%3AStatus%3A2594961 https://www.ssplace.miami.edu/members/status/show?id=28954324%3AStatus%3A797252 https://zagspace.gonzaga.edu/members/status/show?id=28959764%3AStatus%3A61171 https://forum.daoyidh.com/topic/5332/movieee https://forum.instube.com/d/170363-movieee https://forum.realdigital.org/d/258373-movieee https://medium.com/novitaliviyanti/movieee-f4c02b4c470a
https://zenodo.org/records/14052836
https://www.taptap.io/post/8473177
https://b.cari.com.my/forum.php?mod=viewthread&tid=5378002&extra=
https://xtremepape.rs/threads/movieee.120424/
https://lookerstudio.google.com/embed/s/um9UMbUNdmY
https://lookerstudio.google.com/embed/s/vjq8ZsAGISM
https://lookerstudio.google.com/embed/s/seEMPiXFOzo
https://lookerstudio.google.com/embed/s/mTbbRtfd7Vg
https://lookerstudio.google.com/embed/s/oaShl48TVoM
https://lookerstudio.google.com/embed/s/oOMNgnEK75c
https://lookerstudio.google.com/embed/s/ssCsyIYPs6c
https://lookerstudio.google.com/embed/s/uJPvgMm2lEg
https://lookerstudio.google.com/embed/s/hHrM7A9Xp7c
https://lookerstudio.google.com/embed/s/rA6XxX9i34Y
https://lookerstudio.google.com/embed/s/okVzvojGzcM
https://lookerstudio.google.com/embed/s/qavVi8PO0Kc
https://lookerstudio.google.com/embed/s/oDdFOlyqFcw
https://lookerstudio.google.com/embed/s/kiUJGRFNXxo
https://lookerstudio.google.com/embed/s/i0KHPIASOlg
https://lookerstudio.google.com/embed/s/kd1YNDBwGDU
https://lookerstudio.google.com/embed/s/pL3DaUc0UYg
https://lookerstudio.google.com/embed/s/l5LpbTNtGX0
https://open.spotify.com/show/3wVFWuPmr8xCe0FNWsccPp
https://open.spotify.com/episode/0QbHqgAz2SJmI4WJWGpHrq
https://open.spotify.com/episode/7yBifWBjqaJVPnU7FmOat3
https://open.spotify.com/show/2304nu2bC4d0KfKoheQmp6
https://open.spotify.com/episode/1RUnX2fk7GrsTExH1d7Y1N
https://open.spotify.com/episode/1NAXWIv007bm8MBob2yEfK
https://open.spotify.com/show/6sFnoaoNKOeo4tWljax3zq
https://open.spotify.com/episode/0oGkhQyLB7G2JYHfvlZtlr
https://open.spotify.com/episode/70qptv2s6ECN0ayat6ayqm
https://open.spotify.com/show/7MGaIirHrNrZYHVmEz6438
https://open.spotify.com/episode/7Ck67r33nrDgJi6PA1qPQz
https://open.spotify.com/episode/2vCjHqs68gJSZftJMma0nk
https://open.spotify.com/show/5b6Vn18nYvG2XWF5Ql7xZv
https://open.spotify.com/episode/2Tfn97IbdUj4wjD3vZwc0Q
https://open.spotify.com/episode/7rsvsduGtGupJVNHC5DVsL
https://open.spotify.com/show/2VUq0TM7Ne5Irh4asgMr3i
https://open.spotify.com/episode/5VXIwlaDRGsvfyoVOX2N7X
https://open.spotify.com/episode/4OgVDzlZ9rmIPUDgjON64h
https://open.spotify.com/show/3Ron0aJU8p7HzaUtDut7tI
https://open.spotify.com/episode/6qMVTMkFVxyF3vCdYxhx43
https://open.spotify.com/episode/1K5h9xgb7lVINxzu8S12TN
https://open.spotify.com/show/73ykMba2ZFOaCoPzjvwZ1x
https://open.spotify.com/episode/7Fn9LkNN84DZ59cee6iAfo
https://open.spotify.com/episode/5gCE0Oh2wBMeZFvxgUcWQ5
https://taplink.cc/moana22024fullizlet
https://rextester.com/EHHZ20048
https://www.imdb.com/list/ls548731998/?ref_=lsedt_ov
https://www.imdb.com/list/ls548731998/?ref_=lsedt_ov
https://www.imdb.com/list/ls548731981/?ref_=lsedt_ov
https://www.imdb.com/list/ls548733579/?ref_=lsedt_ov
https://www.imdb.com/list/ls548733510/?ref_=lsedt_ov
https://www.imdb.com/list/ls548733515/?ref_=lsedt_ov
https://www.imdb.com/list/ls548733753/?ref_=lsedt_ov
https://www.imdb.com/list/ls548733752/?ref_=lsedt_ov
https://itch.io/jam/downloading-smile-2-2024-fullmovie-streamings
https://itch.io/jam/watching-smile-2-2024-full-movie-streamings
https://itch.io/jam/watching-smile-2-2024-full-movie-now-available-online
https://itch.io/jam/full-watch-smile-2-2024-fullmovie-available-now
https://itch.io/jam/smile-2-2024-fullmovie-downlad
https://itch.io/jam/smile-2-2024-fullmovie-streamings-free