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://www.facebook.com/ReloadMaleEnhancementusa
https://reloadmaleenhancement.lovable.app/
https://www.facebook.com/groups/reload.male.enhancement.get
https://www.facebook.com/groups/reloadmaleenhancementus
https://www.facebook.com/groups/reloadmaleenhancementusa
https://www.facebook.com/events/1424271322829285/
https://www.facebook.com/events/2251467972047850/
https://www.facebook.com/events/3583865485085268/
https://scribehow.com/viewer/Reload_Male_Enhancement_Powerful_Support_for_Men__kD3E-TEhR1a2tZeROtlk6A
https://scribehow.com/viewer/Reload_Male_Enhancement_Boost_Male_Performance_Naturally___0vTlWs6T5i194b2kn3ycg
https://scribehow.com/viewer/Reload_Male_Enhancement_Boost_Male_Performance_Naturally__ZsWln3B3RVmsCvfq66D96A
https://scribehow.com/viewer/Reload_Male_Enhancement_Pills_Safe_Daily_Support_for_Men__povkNgkjSwOFYg04yYVxSg
https://scribehow.com/viewer/Reload_Male_Enhancement_Ultimate_Guide_for_Men_in_USA__W3IU2rxTSRSQa7kpY4J-7w
https://scribehow.com/viewer/Reload_Male_Enhancement_Review_Does_It_Improve_Performance__W7n3eWf9QMqcxLOAqua9gQ
https://open.firstory.me/story/cmnhbbo2907l901ul9ua03suh
https://open.firstory.me/story/cmnhbh27407f801wucvjyeyik
https://open.firstory.me/story/cmnhbmiql07f501vacr231zmy/
https://form.jotform.com/260913227207048
https://form.jotform.com/ReloadMaleEnhancemen/reload-male-enhancement
https://sites.google.com/view/reload-male-enhancement/
https://sites.google.com/view/reload-male-enhancement-usa/
https://www.trustpilot.com/review/reloadmaleenhancement.lovable.app
https://www.facebook.com/PerformaXlMaleEnhancementusa
https://www.facebook.com/groups/performaxlmaleenhancementusa
https://www.facebook.com/groups/performaxlmaleenhancementus
https://www.facebook.com/groups/performaxlmaleenhancementget
https://www.facebook.com/groups/getperformaxlmaleenhancement
https://www.facebook.com/events/26507017005601695/
https://www.facebook.com/events/1174315304664791/
https://www.facebook.com/events/1317834030253567/
https://www.facebook.com/events/1271071404401343/
https://scribehow.com/viewer/Performa_XL_Review_Natural_Formula_for_Modern_Men__t170N2iXQ-KzFf79lCFe9g
https://scribehow.com/viewer/Performa_XL_Male_Enhancement_Balanced_Support_for_Men__u3TwGyYWS-C_jr1Vg_K8FQ
https://scribehow.com/viewer/Performa_XL_Male_Enhancement_for_Daily_Wellness_Support__ljqP0EWBRWOyoZjkDFv1Tw
https://scribehow.com/viewer/Performa_XL_USA_Benefits_Uses_and_Results_Explained__3tQJVBs-TY2IINkRbakaqA
https://scribehow.com/viewer/Performa_XL_Male_Enhancement_Improve_Confidence_Naturally__34YTipsYQR2lYx9_eSU54Q
https://open.firstory.me/story/cmnfnlnk11i5f01w0dfen8b6n/platforms
https://open.firstory.me/story/cmnfnqcrh1jie01z0hzbv79s4/platforms
https://open.firstory.me/story/cmnfnudw51i7x01w0bji303bg/platforms
https://form.jotform.com/260901275761053
https://form.jotform.com/260901705552049
https://form.jotform.com/PerformaXlMaleEnhanc/performa-xl-male-enhancement-usa
https://form.jotform.com/PerformaXlMaleEnhanc/performa-xl-male-enhancement
https://sites.google.com/view/performaxlusaguideeverythingyo
https://sites.google.com/u/0/d/1BPGY6TOpejmobdmD0JuwrRopIq-Lbch0/p/1VXls-TH2JNvDkjNiYkxjtkVTI1A0-XzT/publishview
https://performaxlmaleenhancementusa.lovable.app/
https://www.trustpilot.com/review/performaxlmaleenhancementusa.lovable.app
https://www.facebook.com/PerformaXlMaleEnhancementusa
https://www.facebook.com/groups/performaxlmaleenhancementusa
https://www.facebook.com/groups/performaxlmaleenhancementus
https://www.facebook.com/groups/performaxlmaleenhancementget
https://www.facebook.com/groups/getperformaxlmaleenhancement
https://www.facebook.com/events/26507017005601695/
https://www.facebook.com/events/1174315304664791/
https://www.facebook.com/events/1317834030253567/
https://www.facebook.com/events/1271071404401343/
https://scribehow.com/viewer/Performa_XL_Review_Natural_Formula_for_Modern_Men__t170N2iXQ-KzFf79lCFe9g
https://scribehow.com/viewer/Performa_XL_Male_Enhancement_Balanced_Support_for_Men__u3TwGyYWS-C_jr1Vg_K8FQ
https://scribehow.com/viewer/Performa_XL_Male_Enhancement_for_Daily_Wellness_Support__ljqP0EWBRWOyoZjkDFv1Tw
https://scribehow.com/viewer/Performa_XL_USA_Benefits_Uses_and_Results_Explained__3tQJVBs-TY2IINkRbakaqA
https://scribehow.com/viewer/Performa_XL_Male_Enhancement_Improve_Confidence_Naturally__34YTipsYQR2lYx9_eSU54Q
https://open.firstory.me/story/cmnfnlnk11i5f01w0dfen8b6n/platforms
https://open.firstory.me/story/cmnfnqcrh1jie01z0hzbv79s4/platforms
https://open.firstory.me/story/cmnfnudw51i7x01w0bji303bg/platforms
https://form.jotform.com/260901275761053
https://form.jotform.com/260901705552049
https://form.jotform.com/PerformaXlMaleEnhanc/performa-xl-male-enhancement-usa
https://form.jotform.com/PerformaXlMaleEnhanc/performa-xl-male-enhancement
https://sites.google.com/view/performaxlusaguideeverythingyo
https://sites.google.com/u/0/d/1BPGY6TOpejmobdmD0JuwrRopIq-Lbch0/p/1VXls-TH2JNvDkjNiYkxjtkVTI1A0-XzT/publishview
https://performaxlmaleenhancementusa.lovable.app/
https://www.trustpilot.com/review/performaxlmaleenhancementusa.lovable.app
https://www.facebook.com/Vapofil.us
https://www.facebook.com/groups/vapofilusa
https://www.facebook.com/groups/vapofil.get
https://www.facebook.com/groups/getvapofil
https://www.facebook.com/events/2535078580264252/
https://www.facebook.com/events/952567173831441/
https://www.facebook.com/events/1302356178474674/
https://scribehow.com/viewer/Vapofil_USA_Review_Honest_Insights_Before_You_Buy__8Nd72Cm4ROKXhRbJ1njOfQ
https://scribehow.com/viewer/Vapofil_USA_Top_Male_Wellness_Supplement__f2esNMYgSmWP495LtVnHZg
https://scribehow.com/viewer/Vapofil_Review_2026_Does_It_Really_Work_for_Men__rGqAf0NDR4aTaIyPTRsV_g
https://scribehow.com/viewer/Vapofil_Results_What_to_Expect_After_Use__q0LwvtkKR9CXKJBZgdVM8A
https://scribehow.com/viewer/Vapofil_Supplement_Natural_Support_for_Male_Wellness__BQmvxIpvQgGhzQ_q-3kPjA
https://scribehow.com/viewer/Vapofil_Capsules_USA_Full_Product_Breakdown__oiKzdiy6TRqWBoFcWe2YGQ
https://getsimplemaleenhancementgummiesus.blogspot.com/2026/03/vapofil-capsules-natural-support-for.html
https://getsimplemaleenhancementgummiesus.blogspot.com/2026/03/vapofil-for-men-improve-confidence.html
https://form.jotform.com/260891518382060
https://form.jotform.com/Vapofil/vapofil
https://form.jotform.com/260892432152051
https://form.jotform.com/Vapofil/vapofil-usa
https://sites.google.com/view/vapofilusatrendingmenswellness/
https://sites.google.com/view/vapofilformenimprovedailyperfo/
https://open.firstory.me/story/cmnedcmjo1cql01z0dg634yst/platforms
https://open.firstory.me/story/cmnedglpk1cro01z0bblu6cco/platforms
https://vapofil-us.lovable.app/
https://www.trustpilot.com/review/vapofil-us.lovable.app
Official Website:-
https://www.santelog.com/actualites-sante-nasdaq/winstrol-steroid-2025-best-legal-winstrol-pills-and-after-results-benefits
https://www.globenewswire.com/news-release/2025/4/11/3060279/0/en/Winstrol-Steroid-2025-Best-Legal-Winstrol-Pills-Before-And-After-Results-Benefits-Side-Effects-Dosage-By-CrazyBulk.html
https://finance.yahoo.com/news/best-legal-steroids-muscle-growth-232900961.html
https://finance.yahoo.com/news/legal-steroids-2026-most-popular-232800798.html
https://finance.yahoo.com/news/effective-oral-steroids-strength-muscle-122400342.html
https://www.santelog.com/actualites-sante-nasdaq/legal-steroids-muscle-growth-2025-best-steroids-bodybuilding-bulking
https://uk.finance.yahoo.com/news/test-tren-cycle-muscle-growth-141500713.html
https://americanpainsociety.org/best-test-and-tren-cycle/
https://www.globenewswire.com/news-release/2025/05/07/3076489/0/en/Best-Legal-Steroids-for-Muscle-Growth-Testosterone-Booster-Top-Legal-Supplements-For-Bulking-Cutting-Strength-2025-By-Wolfson-Brands.html
https://www.globenewswire.com/news-release/2025/11/03/3179534/0/en/Legal-Steroids-for-Bulking-Cutting-Strength-from-CrazyBulk-Best-Selling-Legal-Steroid-Alternatives-for-Muscle-Growth-and-Bodybuilding-in-2025.html
Blogs>>
https://sites.google.com/view/winstrol-steroid
https://winstrol-steroid-2026.blogspot.com/2026/03/winstrol-steroid.html
https://haleeyyanne.omeka.net
https://hackmd.io/@haleeyyanne/S1teiX5iZl
https://medium.com/@haleeyyanne/winstrol-steroid-2026-explained-results-timeline-crazybulk-winsol-alternative-user-insights-d34f66f66d87
https://wanderlog.com/view/gxcaqsiiqy/winstrol-steroid-2026-ultimate-guide-benefits-legal-crazybulk-winsol-alternative-real-experiences-faqs—final-decision
https://winstrol-steroid.mystrikingly.com
https://www.researchhub.com/paper/11156254/winstrol-steroid-2026-full-analysis-cutting-efficiency-crazybulk-winsol-alternative-real-transformations-faqs-final-conclusion
https://kmartwishingtree.salvos.org.au/haleeyy-anne-team/posts/winstrol-steroid-2026-complete-breakdown-fat-loss-potential-crazybulk-winsol-alternative-real-feedback-faqs-final-recommendation
https://www.bonspiels.net/events/winstrol-steroid-benefits-how-crazybulk-winsol-delivers-safe-cutting-results
https://stellarukraine.org.au/w-steroid/posts/winstrol-steroid-alternatives-why-crazybulk-winsol-dominates-in-2026
https://redwoodforests.org/w-steroid/posts/winstrol-steroid-for-fat-loss-crazybulk-winsol-complete-review-guide
https://run72.raiselysite.com/w-steroid/posts/winstrol-steroid-guide-2026-crazybulk-winsol-review-faqs-final-verdict
https://sites.google.com/view/winstrol-2026
https://winstrol-2026.blogspot.com/2026/04/winstrol.html
https://garettaanne.omeka.net
https://hackmd.io/@garettaanne/H1FJFwcoZe
https://medium.com/@garettaanne/crazybulk-winstrol-2026-comprehensive-analysis-benefits-ingredients-and-user-insights-850dd5b161ee
https://wanderlog.com/view/uffhoqbirj/crazybulk-winstrol-2026-full-review-benefits-ingredients-and-expert-insights
https://winstrol.mystrikingly.com
https://www.researchhub.com/paper/11156313/crazybulk-winstrol-2026-ultimate-guide-to-safe-cutting-muscle-gains-and-user-reviews
https://kmartwishingtree.salvos.org.au/winstrol/posts/winstrol-in-2026-complete-guide-to-results-benefits-safety-and-the-crazybulk-alternative
https://www.bonspiels.net/events/winstrol-cutting-strategy-2026-crazybulk-alternative-review-lean-physique-blueprint-user-feedback-faq-and-final-judgment/
https://stellarukraine.org.au/winstrol-1/posts/winstrol-transformation-guide-2026-crazybulk-alternative-lean-muscle-science-user-reviews-faq-and-final-analysis
https://run72.raiselysite.com/winstrol-1/posts/winstrol-guide-2026-real-cutting-results-crazybulk-alternative-user-experiences-faq-and-expert-verdict
https://redwoodforests.org/garetta-anne/posts/winstrol-results-in-2026-the-ultimate-cutting-transformation-guide-featuring-crazybulk-real-reviews-faq-and-expert-conclusion
https://www.facebook.com/Vapofil.new
https://www.facebook.com/groups/vapofilusaofficial
https://www.facebook.com/groups/vapofilbuy
https://www.facebook.com/groups/usavapofil
https://www.facebook.com/events/2112130219536978/
https://www.facebook.com/events/919532484274062
https://www.facebook.com/events/958283116887415/
https://scribehow.com/viewer/Vapofiltm_Review_Uncovering_Reviews_Benefits_Analysisdollar49__fQL30K-gRqyYwITIz-Kbug
https://scribehow.com/viewer/Vapofiltm__Reviews_We_Tested_It_For_90_Days__The_Real_Science_Behind__PChNv1_rS4yiXC7g_gQkRA
https://scribehow.com/viewer/Vapofiltm_We_Tried_It_55_days_Beware_Buyer_Avoid_Customer_Risks__1JgoDrSuQIKEh2WCdNlEtw
https://scribehow.com/viewer/Vapofil_Review_This_Supplement_Changed_Your_Life__bW4mY1GRRTWQVrOxGeHA1w
https://open.firstory.me/story/cmnfjm6wm1ame0103hhwtaxqo
https://open.firstory.me/story/cmnfjrhey0u7801z32kbec4xf
https://open.firstory.me/story/cmnfjrdf31anu01034pq68xki
https://open.firstory.me/story/cmnfjrfi10uhl01y3ctgvfub3
https://form.jotform.com/260900507765054
https://form.jotform.com/Vapofilusa/vapofil
https://www.grepmed.com/Vapofil
https://vapofilusa.zohodesk.com/portal/en/kb/articles/vapofil-reviews-we-tested-it-for-90-days-the-real-science-behind
https://vapofilusa.zohodesk.com/portal/en/kb/articles/vapofil-review-uncovering-reviews-benefits-analysis-49 https://vapofilusa.zohodesk.com/portal/en/kb/articles/vapofil-we-tried-it-55-day-s-beware-buyer-avoid-customer-risks
https://vapofilusa.zohodesk.com/portal/en/kb/articles/vapofil-where-to-buy-is-it-worth-buying
https://www.facebook.com/USA.PerformaXlMaleEnhancement
https://www.facebook.com/groups/performaxlmaleenhancementbuy
https://www.facebook.com/groups/usaperformaxlmaleenhancement
https://www.facebook.com/groups/us.performaxlmaleenhancement
https://www.facebook.com/events/941467555243734/
https://www.facebook.com/events/940940351817507/
https://www.facebook.com/events/2395906384216103/
https://performaxlmaleenhancement.zohodesk.com/portal/en/kb/articles/performa-xl-male-enhancement-this-supplement-changed-your-life
https://performaxlmaleenhancement.zohodesk.com/portal/en/kb/articles/performa-xl-male-enhancement-official-is-it-worth-the-hype
https://performaxlmaleenhancement.zohodesk.com/portal/en/kb/articles/performa-xl-male-enhancement-expert-review-is-it-worth-your-money
https://performaxlmaleenhancement.zohodesk.com/portal/en/kb/articles/performa-xl-male-enhancement-where-to-buy-is-it-worth-buying
https://scribehow.com/viewer/Performa_Xl_Male_Enhancement_This_Supplement_Changed_Your_Life__lhbt6G0rSqiGnEVRJ9Xxeg
https://scribehow.com/viewer/Performa_Xl_Male_Enhancementtm_Officialtm__Is_It_Worth_the_Hype__0oNHfi_CQK2hfyqPYmPENQ
https://open.firstory.me/user/cmm0ekv1s01hj01xb5xts4rpe/platforms
https://open.firstory.me/story/cmnfontze1ikj01w0535k2gje
https://sites.google.com/view/emc-certification-des-3521/home
https://hedgedoc.dezentrale.space/s/QIa0p3FoL
https://www.friendbookmark.com/blogpost/71276/morse-code-made-simple-for-modern-users
https://www.friendbookmark.com/blogpost/64200/nmims-university-online-courses-admissions-fees-amp-why-itrsquos-a-smart-choice-in-2025
http://www.tvworthwatching.com/post/HBO-Presents-the-Touching-Moonlight-Sonata-Deafness-in-Three-Movements.aspx
http://www.tvworthwatching.com/post/THISDAYINTVHISTORY2021108.aspx
https://lessons.drawspace.com/post/1004873/seo
https://lessons.drawspace.com/post/316675/how-to-buy-case-study-from-your-professional-pro
https://www.swap-bot.com/swap/show/371933
https://www.swap-bot.com/swap/show/231210
https://answers.themler.io/questions/253855/edtech-work
https://answers.themler.io/questions/255164/what-is-the-smart-way-to-start-marketing-a-new-book
https://www.adrex.com/en/forum/via-ferrata/lms-development-services-what-makes-modern-learning-platforms-so-powerful-78717/?p[pg]=1&sent=1#post-226282
https://www.adrex.com/en/forum/via-ferrata/student-life-hacks-82746/
https://roughstuffmedia.activeboard.com/t72487552/top-15-best-ai-platforms-for-teachers-schools-in-2026/
https://roughstuffmedia.activeboard.com/t72461323/hindi-barakhadi-a-complete-guide-to-learning-the-foundation-/
https://buymeacoffee.com/afiecenglish/the-importance-having-vocabulary-learning-system-building-your-web
https://buymeacoffee.com/bonusroom/what-even-teach-homeschool
https://www.gamerlaunch.com/community/users/blog/6740441/2503376/smart-locker-systems-improve-schools-workplaces/
https://www.gamerlaunch.com/community/users/blog/6740441/2503373/smarter-locker-systems-transform-modern-athletic-f/
https://rentry.co/cqmdb763
https://rentry.co/to9newmx