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

21754 comments

  • https://www.furaffinity.net/journal/11007356/
    https://www.furaffinity.net/journal/11007359/
    https://www.furaffinity.net/journal/11007364/
    https://www.furaffinity.net/journal/11007365/
    https://stackoverflow.com/beta/discussions/79211029/hot-viral-isha-rana-original-video-on-x-twitter-trending
    https://stackoverflow.com/beta/discussions/79211039/hot-viral-isha-rana-original-video-on-x-twitter-trending
    https://stackoverflow.com/beta/discussions/79211052/hot-viral-mathira-original-video-on-x-twitter-trending

    dfgdfgwqe

  • https://lookerstudio.google.com/embed/s/ohuzS3aog-E
    https://lookerstudio.google.com/embed/s/k2a-Om9MZUk
    https://lookerstudio.google.com/embed/s/irCq0pNvfPA
    https://lookerstudio.google.com/embed/s/peUFE_GrXCQ
    https://lookerstudio.google.com/embed/s/s1YavdETS5k
    https://lookerstudio.google.com/embed/s/j1VCvXWafs8
    https://lookerstudio.google.com/embed/s/oDMG1KLbApA
    https://lookerstudio.google.com/embed/s/v1s0QnNuZP4
    https://lookerstudio.google.com/embed/s/oyDMRAniBy8
    https://lookerstudio.google.com/embed/s/j18kINzse6M
    https://lookerstudio.google.com/embed/s/h7ks5T-mfVY
    https://lookerstudio.google.com/embed/s/hyvDNzyUcvg
    https://tinhte.vn/profile/izle-vahsi-robot-2024-tuerkce-dublaj-1080p.3152693/
    https://tinhte.vn/profile/film-izle-vahsi-robot-dublaj-2024-full-izle-1080p.3152704/
    https://tinhte.vn/profile/izle-venom-son-dans-2024-tuerkce-dublaj-1080p.3152722/
    https://tinhte.vn/profile/film-izle-venom-son-dans-dublaj-2024-full-1080p.3152732/
    https://tinhte.vn/profile/izle-takintilar-2024-tuerkce-dublaj-1080p-hd.3152746/
    https://tinhte.vn/profile/film-izle-takintilar-dublaj-2024-full-izle-1080p.3152750/
    https://tinhte.vn/profile/xem-phim-lau-cuoi-xuyen-bien-gioi-full.3153321/
    https://tinhte.vn/profile/xem-phim-lau-hanh-trinh-cua-moana-2-full.3153340/
    https://tinhte.vn/profile/xem-phim-lau-vo-si-giac-dau-2-full.3153351/
    https://tinhte.vn/profile/2024-hd-1080p.3153369/
    https://tinhte.vn/profile/good-luck-1080p.3153375/

    https://pastelink.net/x7x03fw5
    https://start.me/w/mneLqy
    https://www.taptap.io/post/8555912
    https://hackmd.io/@AHhghMX0Sp218wMGVuH7rw/HkSkfthzyx
    https://wokwi.com/projects/415156050579377153
    https://forum.realdigital.org/d/284582-qghewohadoiadoioaids
    https://ctftime.org/team/364043
    https://www.ssplace.miami.edu/members/status/show?id=28976604%3AStatus%3A255133
    https://forum.instube.com/d/178569-eowhruoewrhioadhioad
    https://forum.thecodingcolosseum.com/topic/19586/oehqwioeqwhioahdioad
    https://wow.curseforge.com/paste/f7f08e68
    https://jsfiddle.net/gfd8j9nu/
    https://pastebin.com/j3JUNSB0
    https://www.wowace.com/paste/72178556
    https://www.pastery.net/ehbxjv/
    https://glot.io/snippets/h20a0od7y9
    https://paste.feed-the-beast.com/view/d20b842b
    https://penzu.com/p/7e8a3dbe3e152b58
    https://paiza.io/projects/gGtjrFxhM9PyaIecd81dRg?language=php
    https://paste2.org/GJ9k1y1h
    https://yamcode.com/qwehioquwehoahdasda
    https://paste.intergen.online/view/d0179eeb
    https://pastebin.com/zGS1daY2
    https://paste.ee/p/d6fTm
    https://paste.rs/UFVaU.txt
    https://etextpad.com/burp3la07f
    https://ideone.com/7f1HmU
    https://notes.io/w7cvd
    https://justpaste.me/E3yf1
    https://paste.ofcode.org/UxziZMwc6gtsQR9dvfbXLM
    https://jsitor.com/NmO6PvYVyF
    https://ctxt.io/2/AAB4NpSlFw
    https://onlinegdb.com/Te0l2FCEa
    https://sfile.mobi/4bPn1lur96M
    https://binshare.net/9LrItUYpy1vXiykUy00w
    https://rentry.co/mtgu7e4q

    dfgfdgwqe

  • 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

    cvdxzvx

  • 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/

    dsgwetsadvc

  • 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

    cvdxvxf

Leave a comment

Back to New Posts