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://github.com/a-minecraft-to-be-a-mixx
https://github.com/a-minecraft-at-be-a-mix
https://github.com/a-minecraft-at-eng-sub
https://github.com/a-minecraft-us-eng-sub
https://github.com/a-minecraft-fulu-muvv
https://github.com/a-minecraft-felu-muvv
https://github.com/a-minecraft-movv-uss
https://github.com/a-minecraft-movv-us
https://github.com/aminecraft-to-be-a-mix
https://github.com/aminecraft-at-be-a-mix
https://github.com/aminecraft-at-eng-sub
https://github.com/aminecraft-us-eng-sub
https://github.com/aminecraft-fulu-muvv
https://github.com/aminecraft-felu-muvv
https://github.com/aminecraft-movv-uss
https://github.com/aminecraft-movv-us
https://github.com/a-minecraft-movv
https://github.com/HD-1080P-ssxsxsx
https://github.com/HD-1080P-wkwkwk
https://una-pelicula-de-minecraft-2025.univer.se/
https://guillermo-tell-2025-free.univer.se/
https://peter-pans-neverland-nightmare-hd.univer.se/
https://sorda-2025-ver.univer.se/
https://tierra-de-nadie-2025.univer.se/
https://los-pecadores.univer.se/
https://la-huella-del-mal.univer.se/
https://mufasa-the-lion-king-2025.univer.se/
https://por-todo-lo-alto-2025.univer.se/
https://flow-un-mundo-que-salvar-2025.univer.se/
https://popl.co/profile/Lb34VT7k/dash
https://popl.co/profile/FyYC6L7h/dash
https://popl.co/profile/r7CqCsiq/dash
https://popl.co/profile/ecXme2bU/dash
https://popl.co/profile/v3lSa02h/dash
https://popl.co/profile/vAV5C7ln/dash
https://popl.co/profile/Uqrzg4qB/dash
https://popl.co/profile/weCP0iAh/dash
https://popl.co/profile/dMNRq4PO/dash
https://popl.co/profile/HBM4Hwpe/dash
https://popl.co/profile/GPjXtuC0/dash
https://popl.co/profile/YhRVByMb/dash
https://popl.co/profile/ywvGMmYY/dash
https://popl.co/profile/d3MWYXrO/dash
https://popl.co/profile/ePCNKnEZ/dash
https://solo.to/setyowstiwahyu
https://heylink.me/johnhalper446
https://www.wattpad.com/1530379150-desconhecidos-2025-filme-completo
https://www.pixiv.net/novel/show.php?id=24447975
https://imgur.com/gallery/desconhecidos-2025-filme-completo-bRwvr4V
https://hackmd.io/@cDtWwvczQ_ClgtinYKDXGA/HJ2wX4TTke
https://onlinegdb.com/9q6HRuqTI
https://taplink.cc/desconhecidos2025
https://paste2.org/3bB8PcUI
https://www.pastery.net/saqhzc/
https://graph.org/Desconhecidos-2025-Filme-Completo-04-04
https://binshare.net/iil7Eq82DvPCiSLAyJR2
https://tempel.in/view/QHDNGis
https://ideone.com/2o6jjy
https://paste.imirhil.fr/?6df633c9174587bb#MeIoa8AIzZX20TpKX3vh2ac1OMX4uZJAdkoCzzCTsYQ=
http://pastie.org/p/3SVFqUZyPlf6SGmlRdk3Rp
https://paste.myconan.net/561844
https://p.ip.fi/IvoD
https://rextester.com/QLP47258
https://github.com/ROMBENSU/ZOMBE/discussions/1
https://github.com/ROMBENSU/ZOMBE/discussions/2
https://github.com/ROMBENSU/ZOMBE/discussions/3
https://github.com/ROMBENSU/ZOMBE/discussions/4
https://github.com/ROMBENSU/ZOMBE/discussions/5
https://github.com/ROMBENSU/ZOMBE/discussions/6
https://github.com/ROMBENSU/ZOMBE/discussions/7
https://github.com/ROMBENSU/ZOMBE/discussions/8
https://github.com/ROMBENSU/ZOMBE/discussions/9
https://github.com/ROMBENSU/ZOMBE/discussions/10
https://github.com/ROMBENS/BUNTAK/discussions/1
https://github.com/ROMBENS/BUNTAK/discussions/2
https://github.com/ROMBENS/BUNTAK/discussions/3
https://github.com/ROMBENS/BUNTAK/discussions/4
https://github.com/ROMBENS/BUNTAK/discussions/5
https://github.com/ROMBENS/BUNTAK/discussions/6
https://github.com/ROMBENS/BUNTAK/discussions/7
https://github.com/ROMBENS/BUNTAK/discussions/8
https://github.com/ROMBENS/BUNTAK/discussions/9
https://github.com/ROMBENS/BUNTAK/discussions/10
https://github.com/ROMBENSA/SETON/discussions/1
https://github.com/ROMBENSA/SETON/discussions/2
https://github.com/ROMBENSA/SETON/discussions/3
https://github.com/ROMBENSA/SETON/discussions/4
https://github.com/ROMBENSA/SETON/discussions/5
https://github.com/ROMBENSA/SETON/discussions/6
https://github.com/ROMBENSA/SETON/discussions/7
https://github.com/ROMBENSA/SETON/discussions/8
https://github.com/ROMBENSA/SETON/discussions/9
https://github.com/ROMBENSA/SETON/discussions/10
https://github.com/ROMBENSI/TAPOR/discussions/1
https://github.com/ROMBENSI/TAPOR/discussions/2
https://github.com/ROMBENSI/TAPOR/discussions/3
https://github.com/ROMBENSI/TAPOR/discussions/4
https://github.com/ROMBENSI/TAPOR/discussions/5
https://github.com/ROMBENSI/TAPOR/discussions/6
https://github.com/ROMBENSI/TAPOR/discussions/7
https://github.com/ROMBENSI/TAPOR/discussions/8
https://github.com/ROMBENSI/TAPOR/discussions/9
https://github.com/ROMBENSI/TAPOR/discussions/10
https://push.fm/fl/jtkyo2ct
https://push.fm/fl/cy4jolyd
https://push.fm/fl/o1r5d1zc
https://push.fm/fl/vzioj2f2
https://push.fm/fl/jtkyo2ct
https://push.fm/fl/aeyx0i64
https://push.fm/fl/4vg2i5gq
https://push.fm/fl/wo0sfmuc
https://push.fm/fl/wwkmzpjs
https://push.fm/fl/yvu5r12q
https://push.fm/fl/q82tl3tr
https://push.fm/fl/vhmlen4c
https://push.fm/fl/aduogxnz
https://push.fm/fl/o4vcj2mr
https://push.fm/fl/qimcep9r
https://push.fm/fl/b9nkcgkt
https://push.fm/fl/ilgm9any
https://push.fm/fl/rseghihb
https://push.fm/fl/zu5y7lpv
https://github.com/black-see-movvi
https://github.com/the-alto-knights-see-movvi
https://github.com/novocaine-see-movvi
https://github.com/the-gorge-see-movvi
https://github.com/mickey-17-see-movvi
https://github.com/the-woman-in-the-yard-see-movvi
https://github.com/captainamerica4brave-see-movvi
https://github.com/Ne-Zha-2-see-movvi
https://github.com/NeZha-2-see-movvi
https://github.com/Snow-White-see-movvi
https://github.com/Disney-s-Snow-White-see-movvi
https://github.com/death-of-a-unicorn-see-movvi
https://github.com/sikandar-see-movv
https://github.com/The-Penguin-Lessons-see-movvi
https://github.com/Freaky-Tales-see-movvi
https://github.com/Hell-of-a-Summer-see-movvi
https://github.com/The-Luckiest-Man-in-America-see-movvi
https://github.com/The-Grove-see-movvi
https://github.com/A-Nice-Indian-Boy-see-movvi
https://github.com/the-amateur-see-movvi
https://github.com/drop-see-movvi
https://github.com/the-king-of-kings-see-movv
https://github.com/warfare-see-movvi
https://github.com/one-to-one-john-yoko-see-movvi
https://github.com/A-Minecraft-see-movv
Mukonjo Root in Male Enhancement :- Are They Safe?
Origin and Traditional Use
Mukonjo Root derives from the mountainous regions of East Africa, particularly associated with the Bakonjo people of Uganda and the Democratic Republic of Congo. Known locally as a “strength plant,” it has been used for generations to address fatigue, boost vitality, and enhance sexual performance. Traditional healers prepare it as a decoction or powder, often integrated into rituals to promote masculinity and stamina. While scientific nomenclature remains unclear—possibly linked to species like Eriosema montanum—its cultural significance is well-documented.
Click Here For More Information :-
https://www.facebook.com/MukonjoRootInMaleEnhancement
https://www.facebook.com/groups/mukonjorootinmaleenhancement
https://www.facebook.com/groups/mukonjorootinmaleenhancement2025
https://www.facebook.com/events/985020130442988/?active_tab=discussion
https://www.facebook.com/Beast.Force.Male.Enhancement.Reviews2025
https://www.facebook.com/groups/beastforcemaleenhancementreviewsus
https://www.facebook.com/groups/beastforcemaleenhancementreviewsusa
https://www.facebook.com/events/1303408074293106/?active_tab=discussion
https://www.facebook.com/Beast.Force.Male.Enhancement.buy
https://www.facebook.com/groups/beastforcemaleenhancement2025
https://www.facebook.com/groups/beastforcemaleenhancementshop
https://www.facebook.com/events/1064651618828956/?active_tab=discussion
https://colab.research.google.com/drive/16J-XNAJQI6gJ_8_4LxwL2mXdReGE6Lvz
https://colab.research.google.com/drive/1-cU_2zEmqdrqOP8oqnNg00Z0IpA4P9rM
https://colab.research.google.com/drive/1hx_mVzVuWezYGuibb1g5qKV9GsUtZO77
https://groups.google.com/u/1/g/mukonjo-root-in-male-enhancement
https://groups.google.com/u/1/g/mukonjo-root-in-male-enhancement/c/X7NUCG4sUN8
https://groups.google.com/u/1/g/mukonjo-root-in-male-enhancement/c/ja6Sn-5Wkh8
https://sites.google.com/view/mukonjorootinmaleenhancement
https://sites.google.com/view/mukonjorootinmaleenhancement-
https://www.italki.com/en/post/eP868a9N6HL0kMAbR9jPtl
https://www.italki.com/en/post/bI2TzEKDq5pgZRSFVjWHFs
https://www.italki.com/en/post/bI2TzEKDq5pgZRSFVjWHIu
https://docs.google.com/spreadsheets/d/1BGFWcHgMuLIpvHAOnfAJI8YPUhk6H9QQCj0C3KVEVYo/edit
https://colab.research.google.com/drive/1O7VIuI84uFdwhF0005CBEchqQpJ-cgA1
https://colab.research.google.com/drive/1rFC5oTEOfrGw8j1PJrVFMuuxsPEfMMQy
https://colab.research.google.com/drive/1w0ue0kkj7FnuUfMNs—BDl_50KmLqzSi
https://groups.google.com/u/1/g/beast-force-maleenhancement-reviews
https://groups.google.com/u/1/g/beast-force-maleenhancement-reviews/c/TuPHnAgldRM
https://groups.google.com/u/1/g/beast-force-maleenhancement-reviews/c/KhFEsh9jj_0
https://sites.google.com/view/beast-force—male—enhancement
https://sites.google.com/view/beast-force-male—enhancement-
https://www.italki.com/en/post/0nqbE9IIDfy0UxO3POthby
https://www.italki.com/en/post/0nqbE9IIDfy0UxO3POthXQ
https://www.italki.com/en/post/0nqbE9IIDfy0UxO3POthZh
https://docs.google.com/spreadsheets/d/1V0_QfSPsy0BD3QpDda2Dyhz9jH4bHyyfwnB65EJV7hU/edit