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.
Celeste Barber Keto Gummies: Is It Really Do Work?
Celeste Barber Keto Gummies are a revolutionary wellness supplement designed to support men’s health by harnessing the power of natural ingredients. Unlike traditional keto supplements, these gummies combine the fat-burning potential of the ketogenic diet with powerful herbal extracts—including Mukonjo root—to provide comprehensive support for energy, stamina, and even male enhancement.
Celeste Barber Keto Gummies are made from 100% natural ingredients and are generally considered safe for most men. However, mild effects like dry mouth or digestive changes may occur as your body adjusts to ketosis. This supplement claims to help your body enter ketosis, a metabolic state where your body burns fat for energy instead of carbohydrates.
Click Here To Know More Information About This:-
https://www.facebook.com/groups/celestebarberketogummies
https://www.facebook.com/groups/celestebarberketogummies2025
https://www.facebook.com/groups/celestebarberketogummiesofficial
https://www.facebook.com/events/1922344692014191/?active_tab=discussion
https://www.facebook.com/CelesteBarberKetoGummies/
https://docs.google.com/spreadsheets/d/1z5pVrxV1V8knu_4VNt86QM9pZlP70U99mlw4JkhpijE/edit?usp=sharing
https://www.facebook.com/groups/alphamalegummies
https://www.facebook.com/groups/alphamalegummies2025
https://www.facebook.com/groups/alphamalegummiesbest
https://www.facebook.com/events/1171522748366425/?active_tab=discussion
https://www.facebook.com/AlphaMaleGummies/
https://docs.google.com/spreadsheets/d/1xDCrtVyPRP66O-gI6P4ItWM0uyi0Xwau2pmQOhsoa6o/edit?usp=sharing
https://www.facebook.com/CialixMaleEnhancementReviews2025/
https://www.facebook.com/groups/cialixmaleenhancementreviews2025new
https://www.facebook.com/groups/cialixmaleenhancementreviewsbest
https://www.facebook.com/groups/cialixmaleenhancementreviewsofficial
https://www.facebook.com/events/1308486491015004/?active_tab=discussion
https://docs.google.com/spreadsheets/d/1jgqYsUx371k2iIaV_FakSC5pm7yrkRg_3qZwiUle76E/edit?usp=sharing
https://www.facebook.com/allstarketogummiesaustralianewzealand/
https://www.facebook.com/groups/allstarketogummiesaustralianewzealand
https://www.facebook.com/groups/allstarketogummiesaustralianewzealand2025
https://www.facebook.com/groups/allstarketogummiesaustralianewzealandbest
https://www.facebook.com/events/787651340529840/?active_tab=discussion
https://docs.google.com/spreadsheets/d/1cFYEBZuNTlL8-o5OvZfeeXkvGsX8nHyeF7Zm3FwfWyo/edit?usp=sharing
https://www.facebook.com/groups/titanmaxmaleenhancement2025new
https://www.facebook.com/groups/titanmaxmaleenhancementnewbest
https://www.facebook.com/groups/titanmaxmaleenhancementofficials
https://www.facebook.com/events/585679204566524/?active_tab=discussion
https://www.facebook.com/TitanMaxMaleEnhancementnew/
https://docs.google.com/spreadsheets/d/196YOfn1sdYclSYnQOOPoRcUQ-PXAthyMagJNGyao2DY/edit?usp=sharing
https://www.facebook.com/groups/titanmaxmaleenhancementbsetoffer
https://www.facebook.com/groups/titanmaxmaleenhancement.use
https://www.facebook.com/groups/titanmaxmaleenhancement2025offer
https://www.facebook.com/TitanMaxMaleEnhancements/
https://docs.google.com/spreadsheets/d/1EXfHoPj0pzB0NFINkChFL7Wfmlna3mAj_FexWHR9AEc/edit
https://www.facebook.com/Knox47ForMen2025/
https://www.facebook.com/groups/knox47formen2025
https://www.facebook.com/groups/knox47formenofficial
https://www.facebook.com/groups/knox47formenbest
https://www.facebook.com/events/1334145911417623/?active_tab=discussion
https://www.facebook.com/Nox47MaleEnhancement/
https://www.facebook.com/groups/nox47maleenhancement
https://www.facebook.com/groups/nox47maleenhancement2025
https://www.facebook.com/groups/nox47maleenhancementbest
https://www.facebook.com/events/1552173412583714/?active_tab=discussion
https://www.facebook.com/OxviaGummiesForSale/
https://www.facebook.com/groups/oxviagummiesforsale
https://www.facebook.com/groups/oxviagummiesforsale2025
https://www.facebook.com/groups/oxviagummiesforsalebest
https://www.facebook.com/events/1739052056748102/?active_tab=discussion
https://www.facebook.com/groups/maximusxgummiesmebest/
https://www.facebook.com/events/1109041081326236/?active_tab=discussion
https://www.facebook.com/events/3017928571701536/?active_tab=discussion
https://www.facebook.com/groups/bloodbalanceplusbloodsupportnewzealand2025/
https://www.facebook.com/groups/ereforcegummiesnew/
https://www.facebook.com/groups/ereforcemaleenhancementreviewsandcomplaints/
https://www.facebook.com/groups/primeforcemaleenhancementnatural/posts/731593059868054/
https://www.facebook.com/groups/primedropsformenmaleenhancementoffer/posts/1223187096280589/
https://www.facebook.com/events/1109041081326236/?active_tab=discussion
https://www.facebook.com/XXLMaleEnhancementGummiesAustralia/
https://www.gemtracks.com/TronAresvezifilmul/
https://www.gemtracks.com/TronAresfilmulromana/
https://www.gemtracks.com/Telefonul2vezifilmul/
https://www.gemtracks.com/Telefonul2filmulromana/
https://www.gemtracks.com/Sketchvezifilmul/
https://www.gemtracks.com/Sketchfilmulromana/
https://www.gemtracks.com/Dintidelaptevezifilmul/
https://www.gemtracks.com/Dintidelaptefilmulromana/
https://www.gemtracks.com/Doamnecenorocvezifilm/
https://www.gemtracks.com/Doamnecenorocfilmulro/
https://www.gemtracks.com/Situationshipvezifilmul/
https://lr1.alboompro.com/
https://lr1.alboompro.com/filmul-tron-ares-online-subtitrat-romana-hd
https://karadin.alboompro.com/
https://karadin.alboompro.com/filmul-complet-tron-ares-2025-online-subtitrat-romana-hd
https://karadin1.alboompro.com/
https://karadin1.alboompro.com/tron-ares-2025-urmare-te-online-subtitrat-romana-hd
https://rifah.alboompro.com/
https://rifah.alboompro.com/filmul-tron-ares-2025-film-online-subtitrat-in-romana-gratis
https://lailo.alboompro.com/
https://lailo.alboompro.com/tron-ares-2025-urmare-te-online-subtitrat-romana-hd
https://lela1.alboompro.com/
https://lela1.alboompro.com/filmul-the-smashing-machine-online-subtitrat-romana-hd
https://lalatul.alboompro.com/
https://lalatul.alboompro.com/filmul-complet-the-smashing-machine-2025-online-subtitrat-romana-hd
https://lelatul.alboompro.com/
https://lelatul.alboompro.com/the-smashing-machine-2025-urmare-te-online-subtitrat-romana-hd
https://aku.alboompro.com/
https://aku.alboompro.com/the-smashing-machine-2025-film-online-subtitrat-romana-full-hd
https://emba.alboompro.com/
https://emba.alboompro.com/filmul-the-smashing-machine-2025-film-online-subtitrat-in-romana-gratis
https://yadah.alboompro.com/
https://yadah.alboompro.com/filmul-vecina-online-subtitrat-romana-hd
https://huya.alboompro.com/
https://huya.alboompro.com/filmul-complet-vecina-2025-online-subtitrat-romana-hd
https://yong.alboompro.com/
https://yong.alboompro.com/vecina-2025-urmare-te-online-subtitrat-romana-hd
https://yuhu.alboompro.com/
https://yuhu.alboompro.com/vecina-2025-film-online-subtitrat-romana-full-hd
https://gitar.alboompro.com/
https://gitar.alboompro.com/filmul-vecina-2025-film-online-subtitrat-in-romana-gratis
https://gtis.alboompro.com/
https://gtis.alboompro.com/filmul-situationship-combinatii-nu-relatii-online-subtitrat-romana-hd
https://yanggi.alboompro.com/
https://yanggi.alboompro.com/filmul-complet-situationship-combinatii-nu-relatii-2025-online-subtitrat-romana-hd
https://yaha.alboompro.com/
https://yaha.alboompro.com/situationship-combinatii-nu-relatii-2025-urmare-te-online-subtitrat-romana-hd
https://yuju.alboompro.com/
https://yuju.alboompro.com/situationship-combinatii-nu-relatii-2025-film-online-subtitrat-romana-full-hd
https://yujaa.alboompro.com/
https://yujaa.alboompro.com/filmul-situationship-combinatii-nu-relatii-2025-film-online-subtitrat-in-romana-gratis
https://traa.alboompro.com/
https://traa.alboompro.com/filmul-o-lupta-dupa-alta-online-subtitrat-romana-hd
https://yujuya.alboompro.com/
https://yujuya.alboompro.com/filmul-complet-o-lupta-dupa-alta-2025-online-subtitrat-romana-hd
https://olupta.alboompro.com/
https://olupta.alboompro.com/o-lupta-dupa-alta-2025-urmare-te-online-subtitrat-romana-hd
https://dupaalta.alboompro.com/
https://dupaalta.alboompro.com/o-lupta-dupa-alta-2025-film-online-subtitrat-romana-full-hd
https://oluptadupaalta.alboompro.com/
https://oluptadupaalta.alboompro.com/filmul-o-lupta-dupa-alta-2025-film-online-subtitrat-in-romana-gratis
https://www.imdb.com/list/ls4155218107/
https://www.imdb.com/list/ls4155274184/
https://www.imdb.com/list/ls4155273217/
https://www.imdb.com/list/ls4155273211/
https://www.imdb.com/list/ls4155228704/
https://www.imdb.com/list/ls4155236055/
https://www.imdb.com/list/ls4155214658/
https://www.imdb.com/list/ls4155273235/
https://www.imdb.com/list/ls4155273263/
https://www.imdb.com/list/ls4155240504/
https://www.imdb.com/list/ls4155274377/
https://www.imdb.com/list/ls4155278766/
https://www.imdb.com/list/ls4155264441/
https://www.imdb.com/list/ls4155277978/
https://www.imdb.com/list/ls4155219305/
https://www.imdb.com/list/ls4155228711/
https://www.imdb.com/list/ls4155212450/
https://www.imdb.com/list/ls4155684055/
https://www.imdb.com/list/ls4155216459/
https://www.imdb.com/list/ls4155238134/
https://www.imdb.com/list/ls4155229156/
https://www.imdb.com/list/ls4155229154/
https://www.imdb.com/list/ls4155277995/
https://www.imdb.com/list/ls4155267056/
https://www.imdb.com/list/ls4155273411/
https://www.imdb.com/list/ls4155259370/
https://www.imdb.com/list/ls4155236504/
https://www.imdb.com/list/ls4155218332/
https://www.imdb.com/list/ls4155266532/
https://www.imdb.com/list/ls4155273434/
https://www.imdb.com/list/ls4155229169/
https://www.imdb.com/list/ls4155267062/
https://www.imdb.com/list/ls4155261049/
https://www.imdb.com/list/ls4155219384/
https://www.imdb.com/list/ls4155217462/
https://www.imdb.com/list/ls4155248833/
https://www.imdb.com/list/ls4155241740/
https://www.imdb.com/list/ls4155275773/
https://www.imdb.com/list/ls4155234791/
https://www.imdb.com/list/ls4155217731/
https://www.imdb.com/list/ls4155270845/
https://www.imdb.com/list/ls4155240169/
https://www.imdb.com/list/ls4155261770/
https://www.imdb.com/list/ls4155278237/
https://www.imdb.com/list/ls4155247357/
https://www.imdb.com/list/ls4155268673/
https://www.imdb.com/list/ls4155218214/
https://www.imdb.com/list/ls4155270287/
https://www.imdb.com/list/ls4155248891/
https://www.imdb.com/list/ls4155268610/
https://www.surveyking.com/survey/tef9x
https://gemtracks.com/nellikkampoyilfullhindi
https://gemtracks.com/baahubalitheepichindi
https://muckrack.com/yulia-nanda-1/bio
https://hackmd.io/@yulia77nan/ryCYHlOpge
https://profile.hatena.ne.jp/yulia77nan/profile
https://www.pixiv.net/novel/show.php?id=26166934
https://rextester.com/VQAC57612
https://notepad.pw/share/HyMT4PzqIY4nUiMxQ1ZD
https://www.wowace.com/paste/74030d6e
https://freepaste.link/public/nodtagv6kh
https://www.imdb.com/list/ls4155236707/
https://www.imdb.com/list/ls4155224667/
https://www.imdb.com/list/ls4155264503/
https://www.imdb.com/list/ls4155699931/
https://www.imdb.com/list/ls4155216885/
https://www.imdb.com/list/ls4155212964/
https://www.imdb.com/list/ls4155226919/
https://www.imdb.com/list/ls4155214491/
https://www.imdb.com/list/ls4155273985/
https://www.imdb.com/list/ls4155222407/
https://www.imdb.com/list/ls4155266743/
https://www.imdb.com/list/ls4155680771/
https://www.imdb.com/list/ls4155228324/
https://www.imdb.com/list/ls4155232561/
https://www.imdb.com/list/ls4155259265/
https://www.imdb.com/list/ls4155236718/
https://www.imdb.com/list/ls4155699966/
https://www.imdb.com/list/ls4155277564/
https://www.imdb.com/list/ls4155254421/
https://www.imdb.com/list/ls4155226933/
https://www.imdb.com/list/ls4155214481/
https://www.imdb.com/list/ls4155214482/
https://www.imdb.com/list/ls4155645373/
https://www.imdb.com/list/ls4155219403/
https://www.imdb.com/list/ls4155231341/
https://www.imdb.com/list/ls4155228606/
https://www.imdb.com/list/ls4155260386/
https://www.imdb.com/list/ls4155271096/
https://www.imdb.com/list/ls4155271092/
https://www.imdb.com/list/ls4155239242/
https://www.imdb.com/list/ls4155266789/
https://www.imdb.com/list/ls4155261421/
https://www.imdb.com/list/ls4155267157/
https://www.imdb.com/list/ls4155272438/
https://www.imdb.com/list/ls4155237696/
https://www.imdb.com/list/ls4155238682/
https://www.imdb.com/list/ls4155237694/
https://www.imdb.com/list/ls4155269014/
https://www.imdb.com/list/ls4155273056/
https://www.imdb.com/list/ls4155680762/
https://www.imdb.com/list/ls4155234264/
https://www.imdb.com/list/ls4155226963/
https://www.imdb.com/list/ls4155238692/
https://www.imdb.com/list/ls4155235294/
https://www.imdb.com/list/ls4155226962/
https://www.imdb.com/list/ls4155238699/
https://www.imdb.com/list/ls4155680734/
https://www.imdb.com/list/ls4155273007/
https://www.imdb.com/list/ls4155269078/
https://www.imdb.com/list/ls4155224213/