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

24640 comments

  • https://band.link/demonokkoezoettutolsoritusokhu
    https://band.link/rajtakapvahu
    https://band.link/rozsakhaborujahu
    https://band.link/liliesakenguruhu
    https://band.link/senki2hu
    https://band.link/egyuetthu
    https://band.link/csupaszpisztolyhu
    https://band.link/fegyverekhu
    https://band.link/marmegintnemferekaboroedbehu
    https://band.link/arosszfiuk2hu
    https://band.link/hozdvisszaothu
    https://band.link/afantasztikus4eselsolepesekhu
    https://band.link/ahupikektoerpikekhu
    https://band.link/tudommittetteltavalynyaronhu
    https://band.link/supermanhu
    https://band.link/downtonabbeyanagyfinalehu
    https://band.link/demonslayerkimetsunoyaibainfinitycastlehu
    https://band.link/egyikcsataamasikutanhu
    https://band.link/ahosszumeneteleshu
    https://band.link/honeydonthu
    https://band.link/jurassicworldujjaszueleteshu
    https://band.link/toebbeselyesszerelemhu
    https://band.link/acsufmostohatestverhu
    https://band.link/liloesstitchacsillagkutyahu
    https://band.link/28evvelkesobbhu
    https://band.link/igyneveldasarkanyodathu
    https://band.link/eliohu
    https://band.link/f1hu
    https://band.link/vegsoallomasvervonalakhu
    https://band.link/missionimpossibleavegsoleszamolashu
    https://band.link/mennydoergokhu
    https://band.link/avegsoritushu
    https://band.link/egyminecraftfilmhu
    https://band.link/hofeherkehu
    https://band.link/paratlanparosokhu
    https://band.link/egyfenykepesznapjahu
    https://band.link/jimmyjaguarhu
    https://band.link/vilagvegeutanhu
    https://band.link/magikusmereszmeseszeputazashu
    https://band.link/egykutyahu
    https://band.link/obecnosc4ostatnienamaszczenielektorpl
    https://band.link/tesciowie3lektorpl
    https://band.link/downtonabbeywielkifinallektorpl
    https://band.link/zlodziejzprzypadkulektorpl
    https://band.link/panstworoselektorpl
    https://band.link/demonslayerkimetsunoyaibainfinitycastlelektorpl
    https://band.link/jednabitwapodrugiejlektorpl
    https://band.link/wielkimarszlektorpl
    https://band.link/honeydontlektorpl
    https://band.link/czwartkowyklubzbrodnilektorpl
    https://band.link/nikt2lektorpl
    https://band.link/razemlektorpl
    https://band.link/nagabronlektorpl
    https://band.link/zakreconypiatek2lektorpl
    https://band.link/znikniecialektorpl
    https://band.link/panwilkispolka2lektorpl
    https://band.link/oddajjalektorpl
    https://band.link/fantastyczna4pierwszekrokilektorpl
    https://band.link/smerfywielkifilmlektorpl
    https://band.link/supermanlektorpl
    https://band.link/wielkaodwaznapieknapodrozlektorpl
    https://band.link/jurassicworldodrodzenielektorpl
    https://band.link/materialiscilektorpl
    https://band.link/brzydkasiostralektorpl
    https://band.link/liloistichlektorpl
    https://band.link/jakwytresowacsmokalektorpl
    https://band.link/eliolektorpl
    https://band.link/28latpozniejlektorpl
    https://band.link/f1filmlektorpl
    https://band.link/missionimpossiblethefinalreckoninglektorpl
    https://band.link/ballerinazuniwersumjohnawickalektorpl
    https://band.link/grzesznicylektorpl
    https://band.link/karatekidlegendylektorpl
    https://band.link/oszukacprzeznaczeniewiezykrwilektorpl
    https://band.link/thunderboltslektorpl
    https://band.link/rytuallektorpl
    https://band.link/minecraftfilmlektorpl
    https://band.link/czteryporyrokulektorpl
    https://band.link/13dnidowakacjilektorpl
    https://band.link/trzymiloscilektorpl
    https://band.link/conjuring4dasletztekapitelde
    https://band.link/thelongwalktodesmarschde
    https://band.link/downtonabbeydasgrossefinalede
    https://band.link/caughtstealingde
    https://band.link/dierosenschlachtde
    https://band.link/heldinde
    https://band.link/demonslayerkimetsunoyaibainfinitycastlede
    https://band.link/onebattleafteranotherde
    https://band.link/nobody2de
    https://band.link/togetherunzertrennlichde
    https://band.link/dienacktekanonede
    https://band.link/weaponsde2025
    https://band.link/freakierfridayde
    https://band.link/diegangstergang2de
    https://band.link/bringherbackde
    https://band.link/thefantastic4firststepsde
    https://band.link/dieschluempfedergrossekinofilmde
    https://band.link/ichweisswasduletztensommergetanhastde
    https://band.link/supermande
    https://band.link/jurassicworlddiewiedergeburtde
    https://band.link/wasistliebewertmaterialistsde
    https://band.link/theuglystepsisterde
    https://band.link/abigboldbeautifuljourneyde
    https://band.link/dangerousanimalsde
    https://band.link/honeydontde
    https://band.link/beulezerlegtdieweltde
    https://band.link/miraide
    https://band.link/dertigerde
    https://band.link/ganzerhalberbruderde
    https://band.link/miroirsno3de
    https://band.link/dieschuledermagischentiere4de
    https://band.link/tesciowie3de
    https://band.link/thenegotiatorde
    https://band.link/thetoxicavengerde
    https://band.link/cannibalmukbangde
    https://band.link/thesmashingmachinede
    https://band.link/22bahnende
    https://band.link/lillyunddiekaengurusde
    https://band.link/afterburnde
    https://band.link/daskanudesmanitude
    https://band.link/siratde
    https://band.link/lilostitchde
    https://band.link/28yearslaterde
    https://band.link/drachenzaehmenleichtgemachtde
    https://band.link/eliode
    https://band.link/fromtheworldofjohnwickballerinade
    https://band.link/f1derfilmde
    https://band.link/finaldestinationbloodlinesde
    https://band.link/missionimpossiblethefinalreckoningde
    https://band.link/thunderboltsde
    https://codepen.io/Marcose-Yoleporte/pen/pvjXMjz
    https://www.gmbinder.com/share/-O_8zgmXo74JWBAtERZp/-O_8zugOmgVYqauf4isr/source
    https://pastelink.net/iqtw7d71
    https://rextester.com/FHMW22270
    https://paiza.io/projects/hkFS8JW8VTkbvSnteJodvg?language=php
    https://www.tipga.com/e/68c72c973286fe0e6b743459
    https://www.pixiv.net/en/artworks/135116271
    https://www.pixiv.net/en/artworks/135116342
    https://www.TwosApp.com/68c72ca4fbf88eaa579dfd8a
    https://id.carousell.com/p/bvfsvdascassacsa-1392679311/
    https://challonge.com/8u1wp68i
    https://www.surveyking.com/survey/vmjar
    https://www.deviantart.com/roropuja/art/1241597452
    https://lifeisfeudal.com/Discussions/question/htrhgragewfew
    https://www.bankier.pl/forum/temat_ndrtyjthesrgre,72091345.html
    https://scrapbox.io/arekpahpoh/Teljes_Film_Magyarul_VIDEA
    https://developers.fogbugz.com/default.asp?discuss.1.1137.0
    https://app.daily.dev/posts/btshegagfewfew-cugdvmmcn
    https://arekpahpoh.hashnode.dev/bnrthsgrgrs
    https://matters.town/a/pa0p0949x3n6
    https://celtindependent.com/advert/bvthstshtrgre/
    https://raindrop.io/anggalido/btsbhaggfewfecs-59917654
    https://raindrop.io/anggalido/ndrtyntsbrebgrerere-59917750
    https://gns3.com/community/discussions/nydtnthshgreg
    https://forum.thecodingcolosseum.com/topic/91165/vdsbrfebgregsacsa
    https://herbalmeds-forum.biolife.com.my/d/287532-bvfbnrthshreggf
    https://telegra.ph/bsbherbgreg-09-14
    http://ofbiz.116.s1.nabble.com/teshhgragwfef-td4915473.html
    https://plaza.rakuten.co.jp/makbongki/diary/202509150000/
    https://tinhte.vn/members/tolodonte.3342248/
    https://profile.hatena.ne.jp/tolodonte/profile
    https://muckrack.com/tolod-onte/bio
    https://www.bitsdujour.com/profiles/bYWLgH
    https://ilm.iou.edu.gm/members/tolodonte/
    https://schoolido.lu/user/tolodonte/
    https://yamcode.com/ytjhthsrtgr
    https://output.jsbin.com/xiwugawawa
    https://onlinegdb.com/WqOxz519B
    https://glot.io/snippets/hb4b6659zg
    https://friendpaste.com/4fpGQvbeBt6zBMwlMZIHqR
    https://pastee.dev/p/AVfHYvGL
    https://rentry.co/eguxaxy5
    https://snippet.host/zftsau
    https://paste.rs/b2JOo.txt
    https://etextpad.com/public/e5bxaj1zhd
    https://ideone.com/ezrgGw
    https://jsitor.com/uDUmW4D3T8c
    https://www.wowace.com/paste/f4ca81a7
    https://paste.myst.rs/9xtfmjjy
    https://paste.kodi.tv/ulepidaqel
    https://p.ip.fi/GGwg
    https://paste.imirhil.fr/?3ee45da94b8ac18b#87uSZPdt51qUGQkQD+SQU0OypZCG+qO8Wd3mSPOzoI0=
    https://sebsauvage.net/paste/?1d43cc1fd5c906fc#wNykdlP2ySjhtKQ1E7Gt26IQ62TWhI/p0Hiq9Htf8kY=
    https://paste.thezomg.com/370005/57889558/
    https://onecompiler.com/html/43wr4nnkf
    https://freepaste.link/3hkuobayi2
    https://pastebin.freepbx.org/view/304814ee
    https://tech.io/snippet/isCwDUg
    https://justpaste.it/7poow
    http://nopaste.ceske-hry.cz/1551497
    https://notes.io/wWUQH
    https://paste.centos.org/view/65b6167c
    https://paste.feed-the-beast.com/qBKNwQfUNIa
    https://paste.intergen.online/view/27c62cbd
    https://ivpaste.com/v/fBBUezFvlX
    https://paste.firnsy.com/paste/3yKPRwQh7Qc
    https://paste.enginehub.org/89AV-gT-E
    https://binshare.net/jWSXBdiHLUH4atqfGYBY
    https://wokwi.com/projects/442113277588670465
    https://hackmd.io/@XI2te682TXSvS7XmL95Iew/S1XKFaNjex
    https://playcode.io/2544765
    https://moviesweb4k.mybloghunch.com/hjdrtyjrthrtsghr
    https://movies-web.mystrikingly.com/blog/nydjndhtrhtr
    https://arekpahpoh.amebaownd.com/posts/57436782
    https://healingxchange.ning.com/profiles/blogs/teljes-film-magyarul-videa

    FAREL

  • https://band.link/strangerscapitulo2hd

    https://band.link/Ver_Strangers2

    https://band.link/Strangers2_EspanolyL

    https://band.link/Strangers_Capitulo2

    https://band.link/kbhk6

    https://band.link/ihzdg

    https://band.link/Demon_enFrancais

    https://band.link/B2gu6

    https://band.link/Ganzerhd_Conjuring4

    https://band.link/Conjuring4_Ganzer

    https://band.link/Verhd_Downtonabbey3

    https://band.link/VerHD_Downton_Abbey3

    https://band.link/Ver_DowntonAbbey3

    https://band.link/Ver_Demon_pelicula

    https://band.link/Demon_Ver_Espanol_HD

    https://band.link/Ver_DemonSlayerHD

    https://band.link/3ZnNo

    https://band.link/ZL4IF

    https://band.link/20I4L

    https://band.link/YYV2q

    https://band.link/Da8dB

    https://gns3.com/community/discussions/xzcvasdfcaszxd

    https://www.datascienceportfol.io/yya17953/projects/1

    https://www.impactio.com/researcher/clubmovie4k

    https://wokwi.com/projects/442103889821456385

    https://paiza.io/projects/gAPQZdVaXJlnmqL4Ec7r3Q

    https://codepen.io/Mita-Kan/pen/vENqoBp

    xcvszfcdasf

  • https://www.imdb.com/list/ls4109168535/
    https://www.imdb.com/list/ls4109780414/
    https://www.imdb.com/list/ls4109799370/
    https://www.imdb.com/list/ls4109744378/
    https://www.imdb.com/list/ls4109718426/
    https://www.imdb.com/list/ls4109780435/
    https://www.imdb.com/list/ls4109736650/
    https://www.imdb.com/list/ls4109740880/
    https://www.imdb.com/list/ls4109799374/
    https://www.imdb.com/list/ls4109747799/
    https://www.imdb.com/list/ls4109724793/
    https://www.imdb.com/list/ls4109743481/
    https://www.imdb.com/list/ls4109794210/
    https://www.imdb.com/list/ls4109762727/
    https://www.imdb.com/list/ls4109718977/
    https://www.imdb.com/list/ls4109763018/
    https://www.imdb.com/list/ls4109781427/
    https://www.imdb.com/list/ls4109799395/
    https://www.imdb.com/list/ls4109799395/
    https://www.imdb.com/list/ls4109109088/

    Taylor Swift

  • https://scorexasporthub.blogspot.com/2025/09/erling-haaland-net-worth-2025-salary.html
    https://scorexa.com/2025/09/14/erling-haaland-net-worth-2025-salary-career-records-lifestyle/
    https://scorexasporthub.blogspot.com/2025/09/lamine-yamal-net-worth-2025-salary.html
    https://scorexa.com/2025/09/13/lamine-yamal-net-worth-2025-salary-stats-sponsorships/
    https://scorexasporthub.blogspot.com/2025/09/angel-di-maria-net-worth-2025-salary.html
    https://scorexa.com/2025/09/11/angel-di-maria-net-worth-2025-salary-cars-career-endorsements/

    https://my.archdaily.com/us/@filmory-top
    https://www.zazzle.com/mbr/238011607773634837
    https://www.apartmenttherapy.com/account/profile
    https://www.vocabulary.com/account/
    https://www.fanfiction.net/account/profile.php
    https://www.instapaper.com/p/filmorytop
    https://www.redbubble.com/people/filmorytop/shop?asc=u
    https://forum.support.xerox.com/community?id=csm_profile&sys_id=65134ea883c0fad03f719d40ceaad35b
    https://sso.godaddy.com/profile/edit?plid=1&ua_placement=shared_header
    https://www.bitchute.com/profile/aUYM0TFq1XHn
    https://muckrack.com/account/
    https://www.broadwayworld.com/user_RecordEdit.cfm?RecordID=2213970
    https://pbase.com/profile
    https://www.codecademy.com/profiles/filmory-top
    https://www.viki.com/users/filmorytop/overview
    https://www.podomatic.com/me
    https://forum.audacityteam.org/u/filmory.top/summary
    https://www.chronicle.com/account/profile
    https://www.colourlovers.com/lover/filmory
    https://www.imagevenue.com/my/account
    https://forum.astronomy.com/u/filmory.top/summary
    https://www.nairaland.com/filmorytop
    https://www.thinglink.com/user/2023828983988093796

    zxdfsar

  • https://scorexa.com/2025/09/07/lionel-messi-net-worth-2025-wealth-fame-and-legacy-beyond-football/
    https://scorexasports.blogspot.com/2025/09/lionel-messi-net-worth-2025-wealth-fame.html
    https://scorexa.com/2025/09/08/kylian-mbappe-net-worth-2025-salary-contracts-lifestyle-and-career-earnings/
    https://scorexasports.blogspot.com/2025/09/kylian-mbappe-net-worth-2025-salary.html
    https://scorexa.com/2025/09/08/sachin-tendulkar-net-worth-2025-career-lifestyle-achievements/
    https://scorexasportshub.blogspot.com/2025/09/sachin-tendulkar-net-worth-2025-career.html
    https://scorexa.com/2025/09/09/neymar-net-worth-2025-salary-contracts-career-and-endorsements/
    https://scorexasports.blogspot.com/2025/09/neymar-net-worth-2025-salary-contracts.html
    https://mediqo.top/2025/09/10/what-cancer-can-cause-itchy-skin/
    https://scorexasports.blogspot.com/2025/09/what-cancer-can-cause-itchy-skin.html
    https://mediqo.top/2025/09/10/what-are-the-symptoms-of-a-heart-attack/
    https://scorexasports.blogspot.com/2025/09/what-are-symptoms-of-heart-attack.html
    https://mediqo.top/2025/09/10/is-heel-pain-a-sign-of-cancer/
    https://scorexasports.blogspot.com/2025/09/is-heel-pain-sign-of-cancer.html
    https://scorexa.com/2025/09/11/raphinha-net-worth-2025-salary-endorsements-income/
    https://scorexasporthub.blogspot.com/2025/09/angel-di-maria-net-worth-2025-salary.html
    https://scorexa.com/2025/09/11/angel-di-maria-net-worth-2025-salary-cars-career-endorsements/
    https://scorexasports.blogspot.com/2025/09/raphinha-net-worth-2025-salary.html
    https://scorexa.com/2025/09/13/cristiano-ronaldo-net-worth-2025-how-big-is-the-cr7-fortune-really/
    https://scorexasports.blogspot.com/2025/09/cristiano-ronaldo-net-worth-2025-how.html
    https://scorexa.com/2025/09/14/vinicius-junior-net-worth-and-salary-2025/
    https://scorexasports.blogspot.com/2025/09/vinicius-junior-net-worth-and-salary.html
    https://scorexasports.blogspot.com/2025/09/cristiano-ronaldo-net-worth-2025-how_14.html

    https://www.spreaker.com/user/scorexa—18673256
    https://www.plurk.com/scorexa010
    https://sketchfab.com/scorexa010
    https://www.atlasobscura.com/users/scorexa098
    https://www.minds.com/scorexa010/
    https://www.sitepoint.com/premium/library/
    https://qiita.com/scorexa012
    https://www.opentable.com/user/dining-dashboard
    https://coub.com/dee1d688a4754af5f98f
    https://account.archdaily.com/us/users/profile
    https://www.zazzle.com/mbr/238410682715976721
    https://www.apartmenttherapy.com/u/scorexa010
    https://www.vocabulary.com/account/profile
    https://www.instapaper.com/user
    https://www.redbubble.com/people/scorexa010/shop?anchor=profile&asc=u
    https://500px.com/manager?view=photos&filter=all
    https://forum.support.xerox.com/community?id=csm_profile&sys_id=f9759a2047ccb2d0f4fcaaffe26d43aa
    https://www.producthunt.com/@scorexa012
    https://wellfound.com/jobs
    https://cloud.unity.com/home/organizations/4674126605924
    http://scorexa012.pbworks.com/user/2ff56c33e2e4159a086a3bf8003e5b2981d11008
    https://audioboom.com/dashboard/5160496

    xdfvrdbv

Leave a comment

Back to New Posts