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.
https://glose.com/group/download-pdf-the-syndicater-dark-verse-6-by-runyx-dc
https://glose.com/group/download-pdf-nexus-a-brief-history-of-information-networks-from-the-stone-age-to-aiby-yuval-noah-harari
https://glose.com/group/download-pdf-the-mirror-the-lost-bride-trilogy-2-by-nora-roberts
https://glose.com/group/download-pdf-the-boyfriendby-freida-mcfadden
https://glose.com/group/download-pdf-the-striker-gods-of-the-game-1-by-ana-huang-pz
https://glose.com/group/download-pdf-the-syndicater-dark-verse-6-by-runyx-os
https://glose.com/group/download-pdf-save-me-an-orangeby-hayley-grace
https://glose.com/group/download-pdf-nothing-like-the-movies-better-than-the-movies-2-by-lynn-painter-9y
https://glose.com/group/download-pdf-the-syndicater-dark-verse-6-by-runyx-wd
https://glose.com/group/download-pdf-the-striker-gods-of-the-game-1-by-ana-huang-zn
https://glose.com/group/download-pdf-the-songbird-the-heart-of-stone-crowns-of-nyaxia-3-by-carissa-broadbent-fi
https://glose.com/group/download-pdf-the-syndicater-dark-verse-6-by-runyx-us
https://glose.com/group/download-pdf-the-war-god-s-favorite-the-dragon-empire-saga-by-jenny-fox-17
https://glose.com/group/download-pdf-intermezzoby-sally-rooney
https://glose.com/group/download-pdf-the-striker-gods-of-the-game-1-by-ana-huang-x0
https://glose.com/group/download-pdf-the-songbird-the-heart-of-stone-crowns-of-nyaxia-3-by-carissa-broadbent-cl
https://glose.com/group/download-pdf-camera-shy-lessons-in-love-1-by-kay-cove-n0
https://glose.com/group/download-pdf-king-of-envy-kings-of-sin-5-by-ana-huang-kx
https://glose.com/group/download-pdf-nexus-a-brief-history-of-information-networks-from-the-stone-age-to-aiby-yuval-noah-harari-qm
https://glose.com/group/download-pdf-save-me-an-orangeby-hayley-grace-7i
https://glose.com/group/download-pdf-collided-dirty-air-2-by-lauren-asher
https://glose.com/group/download-pdf-god-of-fury-legacy-of-gods-5-by-rina-kent-1h
https://glose.com/group/download-pdf-wildfire-maple-hills-2-by-hannah-grace-vp
https://glose.com/group/download-pdf-five-brothersby-penelope-douglas
https://glose.com/group/download-pdf-variationby-rebecca-yarros
https://glose.com/group/download-pdf-the-city-and-its-uncertain-wallsby-haruki-murakami
https://glose.com/group/download-pdf-the-teacherby-freida-mcfadden
https://glose.com/group/download-pdf-guinness-world-records-2024by-guinness-world-records
https://glose.com/group/download-pdf-the-syndicater-dark-verse-6-by-runyx-ci
https://glose.com/group/download-pdf-the-city-and-its-uncertain-wallsby-haruki-murakami-zf
https://glose.com/group/download-pdf-orbitalby-samantha-harvey
https://glose.com/group/download-pdf-the-mirror-the-lost-bride-trilogy-2-by-nora-roberts-rz
https://glose.com/group/download-pdf-the-city-and-its-uncertain-wallsby-haruki-murakami-cb
https://glose.com/group/download-pdf-the-songbird-the-heart-of-stone-crowns-of-nyaxia-3-by-carissa-broadbent-ox
https://glose.com/group/download-pdf-lost-and-lassoed-rebel-blue-ranch-3-by-lyla-sage-f0
https://glose.com/group/download-pdf-the-mirror-the-lost-bride-trilogy-2-by-nora-roberts-b5
https://glose.com/group/download-pdf-tell-me-liesby-carola-lovering
https://glose.com/group/download-pdf-don-t-let-the-forest-inby-c-g-drews
https://glose.com/group/download-pdf-the-songbird-the-heart-of-stone-crowns-of-nyaxia-3-by-carissa-broadbent-md
https://glose.com/group/download-pdf-the-syndicater-dark-verse-6-by-runyx-91
https://glose.com/group/download-pdf-nexus-a-brief-history-of-information-networks-from-the-stone-age-to-aiby-yuval-noah-harari-zk
https://glose.com/group/download-pdf-nexus-a-brief-history-of-information-networks-from-the-stone-age-to-ai-by-yuval-noah-harari-ep
https://glose.com/group/download-pdf-the-striker-gods-of-the-game-1-by-ana-huang-xy
https://glose.com/group/download-pdf-king-of-envy-kings-of-sin-5-by-ana-huang-o4
https://glose.com/group/download-pdf-nothing-like-the-movies-better-than-the-movies-2-by-lynn-painter-tv
https://glose.com/group/download-pdf-the-boyfriend-by-freida-mcfadden-sr
https://glose.com/group/download-pdf-five-brothers-by-penelope-douglas-a0
https://glose.com/group/download-pdf-between-love-and-loathing-the-hardy-billionaire-brothers-2-by-shain-rose-fv
https://glose.com/group/download-pdf-orbital-by-samantha-harvey-7m
https://glose.com/group/download-pdf-intermezzo-by-sally-rooney-mf
https://glose.com/group/download-pdf-the-war-god-s-favorite-the-dragon-empire-saga-by-jenny-fox-i7
https://glose.com/group/download-pdf-wildfire-maple-hills-2-by-hannah-grace-lt
https://glose.com/group/download-pdf-credence-by-penelope-douglas-uc
https://glose.com/group/download-pdf-wrath-of-the-triple-goddess-percy-jackson-and-the-olympians-7-by-rick-riordan-rt
https://glose.com/onboarding
https://glose.com/group/download-pdf-the-nightmare-before-kissmas-royals-and-romance-1-by-sara-raasch-14
https://glose.com/group/download-pdf-the-mirror-the-lost-bride-trilogy-2-by-nora-roberts-nc
https://glose.com/group/download-pdf-camera-shy-lessons-in-love-1-by-kay-cove-1j
https://glose.com/onboarding
https://glose.com/group/download-pdf-the-teacher-by-freida-mcfadden-ux
https://glose.com/group/download-pdf-the-striker-gods-of-the-game-1-by-ana-huang-kb
https://glose.com/group/download-pdf-iron-flame-the-empyrean-2-by-rebecca-yarros-mc
https://glose.com/group/download-pdf-skyshade-lightlark-3-by-alex-aster-bl
https://glose.com/group/download-pdf-tell-me-lies-by-carola-lovering-70
https://glose.com/group/download-pdf-collided-dirty-air-2-by-lauren-asher-5v
https://glose.com/group/download-pdf-when-haru-was-here-by-dustin-thao
https://glose.com/group/download-pdf-stellarlune-keeper-of-the-lost-cities-9-by-shannon-messenger-lc
https://glose.com/group/download-pdf-i-hope-this-doesn-t-find-you-by-ann-liang-8e
https://glose.com/group/download-pdf-a-little-life-by-hanya-yanagihara
https://glose.com/group/download-pdf-bride-by-ali-hazelwood
https://glose.com/group/download-pdf-spectacular-caraval-3-5-by-stephanie-garber-e1
https://glose.com/group/download-pdf-don-t-let-the-forest-in-by-c-g-drews-2p
https://glose.com/group/download-pdf-nocticadia-by-keri-lake
https://glose.com/group/download-pdf-hexed-never-after-6-by-emily-mcintire-i2
https://glose.com/group/download-pdf-daydream-maple-hills-3-by-hannah-grace-b7
https://glose.com/group/download-pdf-iron-flame-the-empyrean-2-by-rebecca-yarros-c9
https://glose.com/onboarding
https://glose.com/group/download-pdf-the-songbird-the-heart-of-stone-crowns-of-nyaxia-3-by-carissa-broadbent-q9
https://glose.com/group/download-pdf-wild-eyes-rose-hill-2-by-elsie-silver
https://glose.com/group/download-pdf-the-housemaid-is-watching-the-housemaid-3-by-freida-mcfadden-42
https://glose.com/group/download-pdf-praise-salacious-players-club-1-by-sara-cate
https://glose.com/group/download-pdf-guinness-world-records-2024-by-guinness-world-records
https://glose.com/group/download-pdf-the-darkness-within-us-the-shadows-between-us-2-by-tricia-levenseller
https://glose.com/group/download-pdf-more-days-at-the-morisaki-bookshop-days-at-the-morisaki-bookshop-2-by-satoshi-yagisawa-oa
https://glose.com/group/download-pdf-lost-and-lassoed-rebel-blue-ranch-3-by-lyla-sage-ir
https://glose.com/group/download-pdf-i-m-glad-my-mom-died-by-jennette-mccurdy
https://glose.com/group/download-pdf-caught-up-windy-city-3-by-liz-tomforde-ig
https://glose.com/group/download-pdf-hideaway-devil-s-night-by-penelope-douglas-bj
https://tinhte.vn/members/povesti-din-bucatarie-2024-film-online-in-romana.3164357/
https://tinhte.vn/members/povesti-din-bucatarie-2024-filmul-vezi-in-romana.3164351/
https://tinhte.vn/members/filmul-povesti-din-bucatarie-vezi-sub-in-romana.3164361/
https://tinhte.vn/members/povesti-din-bucatarie-2024-filmul-online-romana.3164363/
https://tinhte.vn/members/povesti-din-bucatarie-2024-filmul-vezi-romana.3164378/
https://tinhte.vn/members/vrajitoarele-2024-filmul-vezi-in-romana-hd.3164389/
https://tinhte.vn/members/vrajitoarele-2024-film-online-subtitrat-in-romana.3164393/
https://tinhte.vn/members/filmul-vrajitoarele-vezi-online-sub-in-romana.3164400/
https://tinhte.vn/members/vrajitoarele-2024-filmul-vezi-subtitrat-romana.3164406/
https://tinhte.vn/members/vrajitoarele-2024-filmul-vezi-in-romana-hd-1080p.3164410/
https://tinhte.vn/members/zambeste-2-2024-filmul-vezi-in-romana-gratis.3164420/
https://tinhte.vn/members/zambeste-2-2024-film-online-subtitrat-in-romana.3164421/
https://tinhte.vn/members/zambeste-2-filmul-vezi-online-subtitrat-in-romana.3164435/
https://tinhte.vn/members/filmul-zambeste-2-vezi-online-romana-4k-hd.3164433/
https://tinhte.vn/members/zambeste-2-2024-filmul-vezi-in-romana-hd-1080p.3164443/
https://tinhte.vn/members/ricoseu-2024-filmul-vezi-in-romana-hd-gratis.3164462/
https://tinhte.vn/members/ricoseu-2024-film-online-subtitrat-in-romana.3164464/
https://tinhte.vn/members/filmul-ricoseu-vezi-online-sub-in-romana-4k-hd.3164469/
https://tinhte.vn/members/ricoseu-2024-filmul-vezi-online-subtitrat-romana.3164477/
https://tinhte.vn/members/ricoseu-2024-filmul-vezi-in-romana-hd-1080p.3164487/
https://tinhte.vn/members/ciudatenia-2024-filmul-vezi-in-romana-hd.3164493/
https://tinhte.vn/members/ciudatenia-2024-film-online-subtitrat-in-romana.3164496/
https://tinhte.vn/members/filmul-ciudatenia-vezi-online-in-romana.3164506/
https://tinhte.vn/members/ciudatenia-2024-filmul-vezi-subtitrat-in-romana.3164501/
https://tinhte.vn/members/ciudatenia-2024-filmul-vezi-in-romana-hd-1080p.3164514/
https://tinhte.vn/members/misiunea-red-one-2024-filmul-vezi-in-romana.3164520/
https://tinhte.vn/members/misiunea-red-one-2024-film-online-in-romana.3164523/
https://tinhte.vn/members/filmul-misiunea-red-one-vezi-sub-in-romana-4k-hd.3164529/
https://tinhte.vn/members/misiunea-red-one-2024-filmul-vezi-online-romana.3164532/
https://tinhte.vn/members/misiunea-red-one-2024-filmul-vezi-in-romana-hd.3164540/
https://tinhte.vn/profile/misiunea-red-one-2024-filmul-vezi-in-romana-hd.3163561/
https://tinhte.vn/profile/misiunea-red-one-film-subtitrat-in-romana.3163568/
https://tinhte.vn/profile/vrajitoarele-perfect-film-online-sub-romana.3156512/
https://hype.co/vrajitoarele-urmariti-vezi https://hype.co/vrajitoarele-filmul-vezi-in
https://hype.co/vrajitoarele-subtitrat--romana https://hype.co/vrajitoarele-filmul-vezi-
https://hype.co/vrajitoarele-urmariti-filmul https://hype.co/ciudatenia-urmariti-filmul-
https://hype.co/ciudatenia-filmul-vezi-romana https://hype.co/ciudatenia-filmulvezi-romana
https://hype.co/ciudatenia-subtitrat-in-romana https://hype.co/ciudatenia-urmariti-filmul-vez
https://hype.co/ricoseu-urmariti-filmul https://hype.co/ricoseu-filmul-vezi-in-romana
https://hype.co/ricoseu-filmul-vezi-romana- https://hype.co/ricoseu-subtitrat-in-romana
https://hype.co/@ricoseu-urmariti-filmul-vezi-
https://github.com/FOLUZ1/JOXUA2/discussions/1
https://github.com/FOLUZ1/JOXUA2/discussions/2
https://github.com/FOLUZ1/JOXUA2/discussions/3
https://github.com/FOLUZ1/JOXUA2/discussions/4
https://github.com/FOLUZ1/JOXUA2/discussions/5
https://github.com/FOLUZ1/JOXUA2/discussions/6
https://github.com/FOLUZ1/JOXUA2/discussions/7
https://github.com/FOLUZ1/JOXUA2/discussions/8
https://github.com/FOLUZ1/JOXUA2/discussions/9
https://github.com/FOLUZ1/JOXUA2/discussions/10
https://github.com/OPIUMX1/BLACK1/discussions/1
https://github.com/OPIUMX1/BLACK1/discussions/2
https://github.com/OPIUMX1/BLACK1/discussions/3
https://github.com/OPIUMX1/BLACK1/discussions/4
https://github.com/OPIUMX1/BLACK1/discussions/5
https://github.com/OPIUMX1/BLACK1/discussions/6
https://github.com/OPIUMX1/BLACK1/discussions/7
https://github.com/OPIUMX1/BLACK1/discussions/8
https://github.com/OPIUMX1/BLACK1/discussions/9
https://github.com/OPIUMX1/BLACK1/discussions/10
https://tinhte.vn/profile/misiunea-red-one-2024-filmul-vezi-in-romana-hd.3163561/
https://tinhte.vn/profile/misiunea-red-one-film-subtitrat-in-romana.3163568/
https://tinhte.vn/profile/vrajitoarele-perfect-film-online-sub-romana.3156512/
https://hype.co/vrajitoarele-urmariti-vezi https://hype.co/vrajitoarele-filmul-vezi-in
https://hype.co/vrajitoarele-subtitrat--romana https://hype.co/vrajitoarele-filmul-vezi-
https://hype.co/vrajitoarele-urmariti-filmul https://hype.co/ciudatenia-urmariti-filmul-
https://hype.co/ciudatenia-filmul-vezi-romana https://hype.co/ciudatenia-filmulvezi-romana
https://hype.co/ciudatenia-subtitrat-in-romana https://hype.co/ciudatenia-urmariti-filmul-vez
https://hype.co/ricoseu-urmariti-filmul https://hype.co/ricoseu-filmul-vezi-in-romana
https://hype.co/ricoseu-filmul-vezi-romana- https://hype.co/ricoseu-subtitrat-in-romana
https://hype.co/@ricoseu-urmariti-filmul-vezi-
https://tinhte.vn/members/misiunea-red-one-2024-filmul-vezi-in-romana-hd.3163561/
https://tinhte.vn/members/misiunea-red-one-film-subtitrat-in-romana.3163568/
https://tinhte.vn/members/vrajitoarele-perfect-film-online-sub-romana.3156512/
https://tinhte.vn/profile/guarda-wicked-2024-streaming-ita.3162730/
https://tinhte.vn/profile/wicked-streaming-ita-hd-altadefinizione.3162735/
https://tinhte.vn/profile/film-wicked-2024-streaming-ita-hd.3162740/
https://tinhte.vn/profile/guarda-maxxxine-2024-streaming-ita.3162747/
https://tinhte.vn/profile/maxxxine-streaming-ita-hd-altadefinizione.3162750/
https://tinhte.vn/profile/film-maxxxine-2024-streaming-ita-hd.3162757/
https://tinhte.vn/profile/guarda-vermiglio-2024-streaming-ita.3162762/
https://tinhte.vn/profile/vermiglio-streaming-ita-hd-altadefinizione.3162769/
https://tinhte.vn/profile/film-vermiglio-2024-streaming-ita-hd.3162776/
https://tinhte.vn/profile/sledujte-miki-2024-cely-film-online-cz-dabing-hd.3162822/
https://tinhte.vn/profile/miki-2024-cely-film-online-cz-dabing-a-zdarma.3162825/
https://tinhte.vn/profile/sledujte-miki-cely-fim-online-cz-sk-dabing.3162832/
https://tinhte.vn/profile/sledujte-gladiator-ii-2024-cely-film-online-cz.3162842/
https://tinhte.vn/profile/gladiator-ii-2024-cely-film-online-cz-dabing.3162845/
https://tinhte.vn/profile/sledujte-gladiator-ii-cely-fim-online-cz-sk.3162852/
https://tinhte.vn/profile/sledujte-heretik-2024-cely-film-online-cz-dabing.3162860/
https://tinhte.vn/profile/heretik-2024-cely-film-online-cz-dabing.3162863/
https://tinhte.vn/profile/sledujte-heretik-cely-fim-online-cz-sk-dabing.3162867/
https://tinhte.vn/profile/oddity-pelicula-completa-espanol.3162896/
https://tinhte.vn/profile/ver-oddity-2024-online-gratis-en-espanol.3162902/
https://tinhte.vn/profile/veroddity-2024-pelicula-online-en-espanol.3162905/
https://tinhte.vn/profile/anora-pelicula-completa-espanol.3162911/
https://tinhte.vn/profile/ver-anora-2024-online-gratis-en-espanol.3162919/
https://pastelink.net/jngqkpk5
https://yamcode.com/drgbdrhgdyh4rg
https://wokwi.com/projects/415384546657653761
https://jsbin.com/ruqayopeta/edit?html,output
https://jsfiddle.net/9r68k1og/
https://telegra.ph/xcvxvxcvcxvxcvxvxcv-11-23
https://snippet.host/adhmhu
https://freepaste.link/public/2cuuybziqm
https://www.etextpad.com/9soyivpn8e
https://mlx.su/paste/view/d307aafb
https://glot.io/snippets/h231td17o3
https://hackmd.io/THrugZigRHClPG33hoWP7Q
https://www.tadalive.com/forum/thread/58547/cvbcgbzxczczcz/
https://app.daily.dev/posts/vbnvbnvbnsdfsdfsdf-zdu2j6gr6
https://web3devcommunity.com/topic/40667/cvbcvbzxzcze-dcdc-zdcsdsd
https://forum.daoyidh.com/topic/6301/cvbcv-zdcdzc-zczsdzs
https://forum.thecodingcolosseum.com/topic/20100/cvbcb-zxcxzc-vbnvbn
https://forum.instube.com/d/180482-cvn-csdsd-zczczc-zc
https://forum.realdigital.org/d/289899-vbnvbnvzxczxsfsd
https://diendannhansu.com/threads/nbmbnmzxzczxcxc.670289/