20 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.
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.
Bioxcell Male Enhancement : My honest review the truth about ingredients and pricing!
Bioxcell Male Enhancement is a natural dietary supplement formulated to support male sexual health, particularly addressing issues such as erectile dysfunction (ED), low stamina, and reduced libido. Marketed as a holistic alternative to pharmaceutical treatments, Bioxcell aims to enhance performance, boost confidence, and support overall sexual wellness.
Bioxcell works primarily by improving blood flow to the penile region, increasing nitric oxide levels in the body, and supporting testosterone production. These physiological effects can enhance sexual arousal, improve erection quality, and increase endurance during intercourse. The formulation is rooted in traditional herbal medicine but backed by modern understanding of male reproductive health. Bioxcell Male Enhancement is a promising option for men seeking a natural boost in sexual health.
Click Here To Know More Information:
https://sites.google.com/view/bioxcellmaleenhancement2025
https://www.facebook.com/BioxcellMaleEnhancementshop/
https://www.facebook.com/groups/bioxcellmaleenhancementshop
https://www.facebook.com/groups/bioxcellmaleenhancementbest
https://knowt.com/note/e193c953-1afe-46f4-bf9d-5f8fb7820806/Bioxcell-Male-Enhancement—Beware-befor
https://knowt.com/note/57da57f7-6878-4cf0-a748-3acedf54de00/Bioxcell-Male-Enhancement—My-honest-re
https://knowt.com/note/2dcc474d-4ca2-4f27-80eb-f610e8ad18aa/Bioxcell-Male-Enhancement-Real-FACT-My-
https://knowt.com/note/041390b7-0628-4755-9868-c16de6e5afec/Bioxcell-Male-Enhancement-Improved-Your-
https://nas.io/bioxcell-male-enhancement-13/challenges/bioxcell-male-enhancement-beware-before-buying-is-it-legit-or-a-scam
https://nas.io/bioxcell-male-enhancement-15/challenges/bioxcell-male-enhancement-improved-your-bedroom-performance
https://sites.google.com/view/vivalispillsformaleenhancement
https://www.facebook.com/VivalisPillsForMaleEnhancement/
https://www.facebook.com/groups/vivalispillsformaleenhancement
https://www.facebook.com/groups/vivalispillsformaleenhancementshop
https://knowt.com/note/361ffdb8-5733-40ad-a0bb-c47558aa7f7b/Vivalis-Pills-For-Male-Enhancement-Find-
https://knowt.com/note/358ab1c9-3a9d-4a96-b1da-68076bf93cf5/Vivalis-Pills-for-Male-Enhancement—Are
https://knowt.com/note/ebc13917-0f34-4769-9821-dc82dd40e7b1/Vivalis-Pills-for-Male-Enhancement—Are
https://knowt.com/note/1da96064-b484-4e19-b343-fa03b41304d5/Vivalis-Pills-For-Male-Enhancement—Sho
https://nas.io/vivalis-pills-for-male-enhancement/challenges/vivalis-pills-for-male-enhancement-what-makes-it-different
https://nas.io/vivalis-pills-for-male-enhancement-3/challenges/vivalis-pills-for-male-enhancement-find-out-now-the-risks-explained
https://sites.google.com/view/brunomaleenhancementreviewsaus
https://www.facebook.com/BrunoMaleEnhancementReviewsAustralia2025/
https://www.facebook.com/groups/brunomaleenhancementreviewsaustraliashop
https://www.facebook.com/groups/brunomaleenhancementreviewsaustraliabuy
https://knowt.com/note/4509909c-057e-46e0-a18c-ea10a6359085/Bruno-Male-Enhancement-Reviews-Australia
https://knowt.com/note/036d1ba8-0dda-4087-aec0-9786f77eee0f/Bruno-Male-Enhancement-Reviews-Australia
https://knowt.com/note/57ea0855-fec6-4ec4-8aed-87b73bfec0d8/Bruno-Male-Enhancement-Reviews-Australia
https://knowt.com/note/c874d247-902a-4aba-992f-a354172e58bf/Bruno-Male-Enhancement-Reviews-Australia
https://nas.io/bruno-male-enhancement-reviews-australia-2/challenges/bruno-male-enhancement-reviews-australia-100-clinically-certified-ingredients
https://nas.io/bruno-male-enhancement-reviews-australia-3/challenges/bruno-male-enhancement-reviews-australia-shocking-user-complaints-or-legit
https://sites.google.com/view/vitalpumpxlmaleenhancementgumm
https://www.facebook.com/VitalPumpXLMaleEnhancementGummies/
https://www.facebook.com/groups/vitalpumpxlmaleenhancementgummies
https://www.facebook.com/groups/vitalpumpxlmaleenhancementgummiesshop
https://nas.io/vital-pump-xl-male-enhancement-gummies/challenges/vital-pump-xl-male-enhancement-gummies-real-fact-my-personal-experience
https://nas.io/vital-pump-xl-male-enhancement-gummies-2/challenges/vital-pump-xl-male-enhancement-gummies-100-natural-ingredients-easy-to-use
https://knowt.com/note/19794704-c987-464f-b48b-9ae231f7700a/Vital-Pump-XL-Male-Enhancement-Gummies-1
https://knowt.com/note/f76ed50b-e0a1-4e2f-8617-911d815a1874/Vital-Pump-XL-Male-Enhancement-Gummies-W
https://knowt.com/note/339bf22c-b608-4f3a-ba91-8ece50124b58/Vital-Pump-XL-Male-Enhancement-Gummies-W
https://knowt.com/note/8890bd07-08d6-481d-89d8-760924c8e6b8/Vital-Pump-XL-Male-Enhancement-Gummies-T
https://docs.google.com/spreadsheets/d/1Un12jJQMsW1yUOdIJk2aLOb3QlujX3v6WZsmYPbXJG4/edit
https://www.facebook.com/Virile.Forge.Reviews/
https://www.facebook.com/Virile.Forte/
https://knowt.com/note/1522234a-0b8c-4a48-97e6-931df4c81192/Virile-Forge-Reviews-For-Men-Male-Enhan
https://knowt.com/note/5a832aab-5d7a-4b30-90af-ee52ab94cf39/Virile-Forge-Reviews-Should-You-Try-Thes
https://knowt.com/note/48e26122-b8bd-480a-a423-296490499457/Virile-Forte-Para-Que-Sirve-100-Seguro
https://knowt.com/note/e12dc8c3-0331-4998-bc06-8f097f248d81/Virile-Forte-Mejora-Masculina-Para-Que-S
https://nas.io/virile-forge-reviews/challenges/virile-forge-reviews-pills-for-low-libido-low-erection-treatments
https://nas.io/virile-forge-reviews/challenges/virile-forge-reviews-does-it-really-work-for-mens-vitality
https://nas.io/virile-forte/challenges/virile-forte-para-que-sirve-la-verdad-detrs-de-la-publicidad-de-este-suplemento-de-mejora-masculina
https://nas.io/virile-forte/challenges/virile-forte-para-que-sirve-reseas-de-mejora-masculina-opiniones-de-expertos
https://docs.google.com/spreadsheets/d/1y5FQyl0fzTR31cBnrLKCqIV4NKpwnBryRWE-7GG80Ew/edit
https://pastelink.net/eyui5m8o
https://pastelink.net/h8bg91xp
https://paste.enginehub.org/st1AnKRq7
https://paste.enginehub.org/glUN8XxF8
https://rentry.co/in95kbom
https://rentry.co/zin87xyd
https://paiza.io/projects/qekm7cVu8PvD-a4PzrJEjQ
https://paiza.io/projects/EIJjeO5ST3jtrk7HJQz3UA
https://www.etextpad.com/public/8hhdqnaqon
https://www.etextpad.com/public/wzyhsrcqnr
https://pastebin.com/nRVU2jaR
https://pastebin.com/4Zx1A3nd
https://justpaste.it/fopnv
https://justpaste.it/fgq1b
https://ideone.com/JZP16p
https://ideone.com/dlHoql
https://tempel.in/view/T9NO3nP
https://tempel.in/view/e1KqLM45
https://paste.feed-the-beast.com/wb2gT7BjQjd
https://paste.feed-the-beast.com/ftF50om++Fa
https://www.pastery.net/jhekvu
https://www.pastery.net/uhuyev
https://telegra.ph/bvaeyayea-05-14
https://telegra.ph/VAAYAEYAYA-05-14
https://onlinegdb.com/eUXD0o-hK
https://onlinegdb.com/LK8RyB66t
https://tappedout.net/mtg-decks/bayyayeaeya/?cb=1747235452
https://tappedout.net/mtg-decks/bsayyeayea/?cb=1747235820
https://hackmd.io/batayyeyea/rJ_jzEf-xe https://hackmd.io/batayyeyea/ryfWENGbgl
https://kdi.umn.edu/projects/pdf-king-envy-kings-sin-5-ana-huang
https://push.fm/fl/6hz2yhqi
https://thangs.com/mythangs/file/1334479
https://thangs.com/designer/ANA%20JIONG/3d-model/PDF%20King%20of%20Envy%20%28Kings%20of%20Sin%2C%20%235%29%20BY%20Ana%20Huang-1334479
https://www.dropbox.com/scl/fi/npjw5kk3vev5myppq4vvg/Download-PDF-The-Tenant-by-Freida-McFadden.pdf?rlkey=tvmf5mp6pwcxalsxuso0itjqx&st=w2pzpfz3&dl=0
https://www.dropbox.com/scl/fi/c9t6ejh22wskdv5c9a5du/Download-PDF-Rewind-It-Back-Windy-City-5-by-Liz-Tomforde.pdf?rlkey=mg2uyxpc3reimukh19ahg3qr2&st=d8eu1k2g&dl=0
https://github.com/poraallahodik/masyallah/discussions/1
https://github.com/poraallahodik/masyallah/discussions/2
https://github.com/poraallahodik/masyallah/discussions/3
https://github.com/poraallahodik/masyallah/discussions/4
https://github.com/poraallahodik/masyallah/discussions/5
https://github.com/poraallahodik/masyallah/discussions/6
https://github.com/poraallahodik/masyallah/discussions/7
https://github.com/poraallahodik/masyallah/discussions/8
https://github.com/poraallahodik/masyallah/discussions/9
https://github.com/poraallahodik/masyallah/discussions/10
https://github.com/poraallahodik/masyallah/discussions/11
https://github.com/poraallahodik/masyallah/discussions/12
https://github.com/poraallahodik/masyallah/discussions/13
https://github.com/poraallahodik/masyallah/discussions/14
https://github.com/poraallahodik/masyallah/discussions/15
https://github.com/lahawlaquwata/illahbillah/discussions/1
https://github.com/lahawlaquwata/illahbillah/discussions/2
https://github.com/lahawlaquwata/illahbillah/discussions/3
https://github.com/lahawlaquwata/illahbillah/discussions/4
https://github.com/lahawlaquwata/illahbillah/discussions/5
https://github.com/lahawlaquwata/illahbillah/discussions/6
https://github.com/lahawlaquwata/illahbillah/discussions/7
https://github.com/lahawlaquwata/illahbillah/discussions/8
https://github.com/lahawlaquwata/illahbillah/discussions/9
https://github.com/lahawlaquwata/illahbillah/discussions/10
https://github.com/lahawlaquwata/illahbillah/discussions/11
https://github.com/lahawlaquwata/illahbillah/discussions/12
https://github.com/lahawlaquwata/illahbillah/discussions/13
https://github.com/lahawlaquwata/illahbillah/discussions/14
https://github.com/lahawlaquwata/illahbillah/discussions/15
https://github.com/jujursajah/lupakan/discussions/1
https://github.com/jujursajah/lupakan/discussions/2
https://github.com/jujursajah/lupakan/discussions/3
https://github.com/jujursajah/lupakan/discussions/4
https://github.com/jujursajah/lupakan/discussions/5
https://github.com/jujursajah/lupakan/discussions/6
https://github.com/jujursajah/lupakan/discussions/7
https://github.com/jujursajah/lupakan/discussions/8
https://github.com/jujursajah/lupakan/discussions/9
https://github.com/jujursajah/lupakan/discussions/10
https://github.com/jujursajah/lupakan/discussions/11
https://github.com/jujursajah/lupakan/discussions/12
https://github.com/jujursajah/lupakan/discussions/13
https://github.com/jujursajah/lupakan/discussions/14
https://github.com/jujursajah/lupakan/discussions/15
https://github.com/allahuakbarya/ujianberat/discussions/1
https://github.com/allahuakbarya/ujianberat/discussions/2
https://github.com/allahuakbarya/ujianberat/discussions/3
https://github.com/allahuakbarya/ujianberat/discussions/4
https://github.com/allahuakbarya/ujianberat/discussions/5
https://github.com/allahuakbarya/ujianberat/discussions/6
https://github.com/allahuakbarya/ujianberat/discussions/7
https://github.com/allahuakbarya/ujianberat/discussions/8
https://github.com/allahuakbarya/ujianberat/discussions/9
https://github.com/allahuakbarya/ujianberat/discussions/10
https://github.com/allahuakbarya/ujianberat/discussions/11
https://github.com/allahuakbarya/ujianberat/discussions/12
https://github.com/allahuakbarya/ujianberat/discussions/13
https://github.com/allahuakbarya/ujianberat/discussions/14
https://github.com/allahuakbarya/ujianberat/discussions/15
https://github.com/kacausekli/harilessoh/discussions/1
https://github.com/kacausekli/harilessoh/discussions/2
https://github.com/kacausekli/harilessoh/discussions/3
https://github.com/kacausekli/harilessoh/discussions/4
https://github.com/kacausekli/harilessoh/discussions/5
https://github.com/kacausekli/harilessoh/discussions/6
https://github.com/kacausekli/harilessoh/discussions/7
https://github.com/kacausekli/harilessoh/discussions/8
https://github.com/kacausekli/harilessoh/discussions/9
https://github.com/kacausekli/harilessoh/discussions/10
https://github.com/kacausekli/harilessoh/discussions/11
https://github.com/kacausekli/harilessoh/discussions/12
https://github.com/kacausekli/harilessoh/discussions/13
https://github.com/kacausekli/harilessoh/discussions/14
https://github.com/kacausekli/harilessoh/discussions/15
https://github.com/kasohsara/munpasdeye/discussions/1
https://github.com/kasohsara/munpasdeye/discussions/2
https://github.com/kasohsara/munpasdeye/discussions/3
https://github.com/kasohsara/munpasdeye/discussions/4
https://github.com/kasohsara/munpasdeye/discussions/5
https://github.com/kasohsara/munpasdeye/discussions/6
https://github.com/kasohsara/munpasdeye/discussions/7
https://github.com/kasohsara/munpasdeye/discussions/8
https://github.com/kasohsara/munpasdeye/discussions/9
https://github.com/kasohsara/munpasdeye/discussions/10
https://github.com/kasohsara/munpasdeye/discussions/11
https://github.com/kasohsara/munpasdeye/discussions/12
https://github.com/kasohsara/munpasdeye/discussions/13
https://github.com/kasohsara/munpasdeye/discussions/14
https://github.com/kasohsara/munpasdeye/discussions/15