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://jobs.generationshe.co/company/heres-how-to-watch-davis-cup-finals-live-streams-on-reddit-e7a1cf387ddf
https://jobs.generationshe.co/company/freeheres-way-to-watch-2024-davis-cup-finals-live-streams-on-tv-channel-reddit-5abdd9e840fa
https://jobs.generationshe.co/company/heres-way-to-watch-usa-vs-australia-live-streams-davis-cup-on-tv-channel-c40865cb843e
https://jobs.generationshe.co/company/freeheres-way-to-watch-united-states-vs-australia-quarter-final-live-streams-on-fb76b2ddfef8
https://jobs.generationshe.co/company/heres-how-to-watch-australia-vs-usa-davis-cup-finals-live-streams-on-reddit-c23e79bc4f1f
https://jobs.generationshe.co/company/freeheres-way-to-watch-davis-cup-2024-finals-live-streams-on-tv-channel-reddit-a0e08947ab43/
https://jobs.generationshe.co/company/123movies-watch-smile-2-fllmoie-dowload-fre-70p-40p-100p-29bd32c86acb
https://jobs.generationshe.co/company/heres-how-to-watch-smile-2-online-for-free-on-reddit-0a1d00667db7
https://jobs.generationshe.co/company/heres-how-to-watch-conclave-online-free-online-todays-for-free-on-tv-reddit-ed57dff57f9b
https://jobs.generationshe.co/company/heres-how-to-watchconclave-online-for-free-on-tv-reddit-b4929d9b9a6d
https://jobs.generationshe.co/company/heres-how-to-watch-hello-love-again-fllmoie-dowload-fre-70p-40p-100p-d-060ee941f1cd
https://jobs.generationshe.co/company/hello-love-again-74859f559550
https://pastelink.net/4hgpykqo
https://rentry.co/mz93nmxv
https://telegra.ph/czxdcvxd-11-21
https://wow.curseforge.com/paste/2854dfc6
https://www.wowace.com/paste/e0791afc
https://pastebin.freeswitch.org/view/2280997b
https://paste.feed-the-beast.com/view/11ace5b0
https://jsitor.com/yYsVMwJvXj
https://jsbin.com/kapacuwujo/edit?html,output
https://paste.rs/Ag1WE.txt
https://jsfiddle.net/90t1ra38/
https://glot.io/snippets/h206w1km0s
https://snippet.host/bjsgdb
https://paiza.io/projects/rcrKkZ1WeLM_9kD3nnoOhQ
https://justpaste.it/hrig9
https://ideone.com/xj67Uj
https://wokwi.com/projects/415149751386513409
https://privatebin.net/?de4a6a21fb0f6340#3VF7ed4Z5xLTAqsM2K8cbWvwds1xu33a3FjaNMcjDZ5j
https://paste.thezomg.com/243989/21765091/
https://paste.offsec.com/?7d7715ce2e9c7591#M+iJSNaFKfI7THnQ+KNU8bZ+V5Wp/5EKSdoRzFcNae4=
https://paste.chapril.org/?f7e3f25d2558e1fe#72NhufxwjtXJH62dhT9tVUKmKC5CzFxcuTbbkXgCFrGN
https://pastebin.com/aar0yP44
https://paste.kodi.tv/pulowopeku
https://p.ip.fi/3jD1
http://pastie.org/p/1JYTSpKnaeZEdniUm2pfQp
https://paste2.org/nNwJghZ8
https://paste.ee/p/Q0KTj
https://paste.laravel.io/af4ea64e-d5b4-4451-9d0a-d099caaeca68
https://ctxt.io/2/AAB4ni7nEw
https://www.pastery.net/zqtzfu/
https://paste.jp/b0f44c02/
https://tempel.in/view/3vD
https://paste2.org/m42zY9wc
https://paste.enginehub.org/6EfXm6tjB
https://paste.firnsy.com/paste/ugXYu1McRLV
https://paste.mozilla.org/YYtF6gBY
https://anotepad.com/notes/a9yiaigs
https://paste.centos.org/view/c065e28b
https://paste.myconan.net/516818
http://nopaste.ceske-hry.cz/417894
https://scryfall.com/justwatch/decks/7302f158-3985-4e09-b945-a1fdd7072acb https://scryfall.com/justwatch/decks/89b8c033-8799-439f-91d8-82b1d93ab5e9
https://scryfall.com/justwatch/decks/856a61f2-94f0-49e6-b4dc-329b94122593 https://scryfall.com/justwatch/decks/a1d800c2-3a7a-4e21-aa85-c8b01cf4a477
https://scryfall.com/justwatch/decks/1cbdb374-a635-4d85-bd34-5e1f84140e47 https://scryfall.com/justwatch/decks/e45c0b5a-d8cd-4d41-91b4-3c64fdcded78
https://scryfall.com/justwatch/decks/4254ae8a-0453-4294-a8ca-23139d61c730 https://scryfall.com/justwatch/decks/a8c94926-6c32-4387-b804-7128e28482e6
https://scryfall.com/justwatch/decks/90a029fe-efc7-4176-a0ee-cc8493a3709b https://scryfall.com/justwatch/decks/5e268fdd-0443-418a-b9fa-075e55366ec2
https://scryfall.com/justwatch/decks/8ddda3d6-af32-4782-9e30-62d8583291ea https://scryfall.com/justwatch/decks/f24a21a7-ec9b-4a97-84f5-bec9402eaf1d
https://scryfall.com/justwatch/decks/70e42180-3e40-4447-a875-2b97b6c8a57d https://scryfall.com/justwatch/decks/2b7e252d-18f3-46cf-9dd2-cea52a6c950b
https://scryfall.com/justwatch/decks/fe8b64fd-0f98-40b0-8bf2-f3a10b711bc7 https://scryfall.com/justwatch/decks/8712086a-5a9e-4a5c-bc6f-589f5d0c3f59
https://scryfall.com/justwatch/decks/b3cd76aa-c7a2-4b40-8226-38fa99b7e8b3 https://scryfall.com/justwatch/decks/5ad2258f-b625-4313-a28d-1ab4bec991e3
https://scryfall.com/justwatch/decks/a22e2623-d954-4ae3-9eea-70528af4c534 https://scryfall.com/justwatch/decks/85ecffa6-c8fb-4c3f-95c3-114d3ce8a34d
https://scryfall.com/justwatch/decks/417322ec-678f-461a-9952-deb31c39954b https://scryfall.com/justwatch/decks/9016a082-6d0a-4c0f-afdc-8af5cc2982db
https://www.bankier.pl/forum/temat_gertgrdsf,68990037.html
https://www.surveyking.com/survey/g87fz
https://wokwi.com/projects/415147070329804801
https://forum.realdigital.org/d/284484-fdghkrtyrdfg
https://pastebin.com/CwjADrFG
https://www.gmbinder.com/share/-OCC_vpbvM2dP22XEcqH/-OCCclUMl2RC2dKheM6H/source
https://codebeautify.org/htmlviewer/y247682cc
https://pastelink.net/lu80v4v9
http://pastebin.falz.net/2531051
https://onlinegdb.com/C10xdNZcnA
https://jsbin.com/sotuxixide/edit?html
https://paiza.io/projects/am2vAb05SQhkRhuFLfNYcQ?language=php
https://wow.curseforge.com/paste/f968cc09
https://jsfiddle.net/mwkevg9u/
https://etextpad.com/embed/updoowrsfw
http://ofbiz.116.s1.nabble.com/fgjghkryr-td4810048.html
https://paste.ee/p/mOBwn
https://pastecode.io/s/a6gkbya5
https://p.ip.fi/aJ6T
https://telegra.ph/sgrgdxb-11-21
https://paste.feed-the-beast.com/view/cb558189
https://www.tadalive.com/forum/thread/58470/dfjghkrsafc/
https://rextester.com/VVJR49066
https://hackmd.io/@WQDqRvqtQtKRFaQBrdEwGQ/B1-4xwhfJl
https://matters.town/a/b9kvqme3oszg
https://ihuygg.hashnode.dev/rttesdgv
https://plaza.rakuten.co.jp/teljesfilmhu/diary/202411210000/
https://jobs.generationshe.co/company/heres-how-to-watch-red-one-fllmoie-dowload-fre-70p-40p-100p-54d1f7c96b9a
https://jobs.generationshe.co/company/heres-how-to-watch-red-one-online-for-free-on-reddit-3fc3df4c1cdf
https://jobs.generationshe.co/company/heres-how-to-watch-venom-the-last-dance-movie-online-free-online-for-free-on-red-9ce66088500e
https://jobs.generationshe.co/company/heres-how-to-watch-venom-the-last-dance-fllmoie-dowload-fre-70p-40p-100p-d-00f80965a0e7
https://jobs.generationshe.co/company/wtch-the-best-christmas-pageant-ever-fullmovie-free-now-available-online-efe9eefea36e
https://jobs.generationshe.co/company/heres-how-to-watch-the-best-christmas-pageant-ever-movie-online-free-online-for-e8c320317c30
https://jobs.generationshe.co/company/heretic-b584c50c452b
https://jobs.generationshe.co/company/4k-watch-heretic-fllmoie-dowload-olie-fre-70p-40p-100p-54ddeae6f8ed
https://jobs.generationshe.co/company/heres-how-to-watch-the-wild-robot-fllmoie-dowload-fre-70p-40p-100p-d-db8672e8f24d
https://jobs.generationshe.co/company/watch-the-wild-robot-2024-fullmovie-free-online-on-english-1946d270a59e
https://pastelink.net/cdnf7znw
https://rentry.co/vz7uf5fr
https://telegra.ph/vcxdvdfbv-11-21
https://wow.curseforge.com/paste/8bee8ae2
https://www.wowace.com/paste/54c33070
https://pastebin.freeswitch.org/view/76dda527
https://paste.feed-the-beast.com/view/cdafd07e
https://jsitor.com/9buVttsfV9
https://jsbin.com/keretonome/edit?html,output
https://paste.rs/jdWkf.txt
https://jsfiddle.net/03qmz967/
https://glot.io/snippets/h204nkah78
https://snippet.host/nwikxo
https://paiza.io/projects/N4NPUlBQ1MvELIGQRQkiig
https://justpaste.it/cgy79
https://ideone.com/8LgtsR
https://wokwi.com/projects/415144652311319553
https://privatebin.net/?6cfc4f9d104dce17#4byEyxycsSJWc8SbdMWxYj6VKpJEQBhdq1hNzBnhffih
https://paste.thezomg.com/243955/71647173/
https://paste.offsec.com/?a99ad25c6a787008#aL9N2onngIJEJ2yS5xK3jy2Z+2gcPLFNEt7o2sHN/No=
https://paste.chapril.org/?4bf5dd280e3ce6ac#8854gjPjKVTHQheA1WmwLP7jBbXjYCeLkZR8WkToFWng
https://pastebin.com/7g9CaVXL
https://paste.kodi.tv/jabicawera
https://p.ip.fi/WaZR
http://pastie.org/p/7nsOFGcQSl6NEBsZa87BoX
https://paste2.org/2HV8vFF2
https://paste.ee/p/LK2HV
https://paste.laravel.io/2c2013fb-9781-474b-8c60-8affbb73c736
https://ctxt.io/2/AAB4NpQlFQ
https://www.pastery.net/jjcatw/
https://paste.jp/80c8bafe/
https://tempel.in/view/qriinwJ
https://paste.enginehub.org/zbioa57tv
https://paste2.org/3Gh7n9IY
https://paste.firnsy.com/paste/Tqg8wIPjlAq
https://paste.mozilla.org/83iNt6oM
https://anotepad.com/notes/6sr5cf3k
https://paste.centos.org/view/eb1a2831
https://paste.myconan.net/516816
http://nopaste.ceske-hry.cz/417893
https://github.com/lailatur12/lalatur/discussions/1
https://github.com/lailatur12/lalatur/discussions/2
https://github.com/lailatur12/lalatur/discussions/3
https://github.com/lailatur12/lalatur/discussions/4
https://github.com/lailatur12/lalatur/discussions/5
https://github.com/lailatur123/lalatur/discussions/1
https://github.com/lailatur123/lalatur/discussions/2
https://github.com/lailatur123/lalatur/discussions/3
https://github.com/lailatur123/lalatur/discussions/4
https://github.com/lailatur123/lalatur/discussions/5
https://github.com/lailatur12334/lalatur/discussions/1
https://github.com/lailatur12334/lalatur/discussions/2
https://github.com/lailatur12334/lalatur/discussions/3
https://github.com/lailatur12334/lalatur/discussions/4
https://github.com/lailatur12334/lalatur/discussions/5
https://github.com/lalatull12/lalatul/discussions/1
https://github.com/lalatull12/lalatul/discussions/2
https://github.com/lalatull12/lalatul/discussions/3
https://github.com/lalatull12/lalatul/discussions/4
https://github.com/lalatull12/lalatul/discussions/5
https://github.com/lalatul1213/karadiin/discussions/1
https://github.com/lalatul1213/karadiin/discussions/2
https://github.com/lalatul1213/karadiin/discussions/3
https://github.com/lalatul1213/karadiin/discussions/4
https://github.com/lalatul1213/karadiin/discussions/5
https://github.com/lalatul1213/karadiin/discussions/6
https://github.com/lalatul1213/karadiin/discussions/7
https://github.com/lalatul1213/karadiin/discussions/8
https://github.com/lalatul1213/karadiin/discussions/9
https://github.com/lalatul1213/karadiin/discussions/10
https://hype.co/vrajitoarele-filmul-veziromana https://hype.co/vrajitoarele-filmul-vezionline
https://hype.co/vrajitoarele-onlineromana https://hype.co/vrajitoarele-filmul-2024romana
https://hype.co/vrajitoarele-2024-filmul-vezi https://hype.co/vrajitoarele-filmulveziromana
https://hype.co/vrajitoarele-filmulvezionline https://hype.co/vrajitoareleonlineromana
https://hype.co/vrajitoarelefilmul2024romana https://hype.co/vrajitoarele-2024-filmulvezi
https://telegra.ph/gd-11-20-2
https://hackmd.io/CzIyI7itRj-g4nKKUP2r_w
https://jsbin.com/muqamuwezo/edit?html
https://paste.gd/Tf7aU5RE
https://wow.curseforge.com/paste/9612f29a
https://pastelink.net/azyqqnr6
https://paiza.io/en/projects/new
https://hybrid-analysis.com/
https://paste.feed-the-beast.com/view/65f9beb3
https://matters.town/me/drafts/RHJhZnQ6MTIyOTYzMg
https://glot.io/snippets/h1z69o1gi0
https://etextpad.com/public/wivx5ouusn
https://jsitor.com/uoRqQ1Ti7j
https://ctxt.io/2/AAB4SkKTEA
https://jsfiddle.net/b8kLa4zj/
https://binshare.net/jJFbJp2Rhm76SWiFlAsQ
https://friendpaste.com/78Q1Sq349IuNHV4zZKTfV