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.
Best Legal Steroids:-
Visit Site:-
https://crazy-bulk.lovable.app/
https://sarms.lovable.app/
Official Website:-
https://finance.yahoo.com/news/legal-steroids-bulking-cutting-strength-155600152.html
https://finance.yahoo.com/news/effective-oral-steroids-strength-muscle-122400342.html
https://finance.yahoo.com/sectors/healthcare/articles/legal-steroids-beginners-2026-muscle-113300778.html
https://uk.finance.yahoo.com/news/legal-steroids-2026-most-popular-232800631.html
https://finance.yahoo.com/news/best-legal-steroids-muscle-growth-232900961.html
https://finance.yahoo.com/news/legal-steroid-alternatives-muscle-growth-123700850.html
https://www.globenewswire.com/news-release/2025/07/11/3113995/0/en/legal-steroid-alternatives-for-muscle-growth-2025-crazybulk-introduces-effective-legal-steroid-alternatives-for-bulking-cutting-fat-loss-and-strength-in-usa.html
https://www.globenewswire.com/news-release/2025/03/29/3051726/0/en/legal-steroids-for-muscle-growth-2025-best-steroids-for-bodybuilding-bulking-by-crazybulk-in-usa.html
https://www.accessnewswire.com/newsroom/en/consumer-and-retail-products/best-bodybuilding-supplements-for-muscle-growth-top-legal-steroid-alte-1031034
https://www.santelog.com/actualites-sante-nasdaq/crazybulk-legal-steroid-alternatives-muscle-growth-safer-shift-bodybuilding
Read More:-
https://www.readawrite.com/a/300c4264c313bbe9e9456b77c06a9d63
https://best-legal-steroids-vefv.readme.io/reference/best-legal-steroids-in-2026-why-crazybulk-remains-the-top-choice-for-muscle-growth-and-performance
https://isaacvinsn.alboompro.com/post/best-legal-steroids-in-2026-can-crazybulk-help-you-build-muscle-naturally?post_editing=true
https://career.agricodeexpo.org/candidate/isaacvinsn-isaacvinsn/
https://werkstraat.com/companies/best-legal-steroids-2026-complete-crazybulk-review-for-muscle-growth-strength/
https://open.firstory.me/story/cmqermhwh08p201x995bjf0ho
https://creating-hope-foundation.raiselysite.com/i-vinsn/posts/best-legal-steroids-in-2026-complete-crazybulk-review-buyers-guide
https://sites.google.com/view/legalsteroidreviews/
https://best-legal-steroids-reviews.blogspot.com/2026/06/best-legal-steroids-with-crazybulk-in.html
https://run72.raiselysite.com/isaac-vinsn-isaac-vinsn/posts/best-legal-steroids-by-crazybulk-in-2026-complete-review-ingredients-user-experiences-final-verdict
https://eventprime.co/o/BestLegalSteroidsexplain
https://spondylitis.raiselysite.com/isaac-vinsn/posts/best-legal-steroids-in-2026-complete-crazybulk-review-ingredients-benefits-user-reviews-final-verdict
https://groups.google.com/g/bestlegalsteroidsreviews/c/3B_NThJmCGo
https://scribehow.com/o/awm8KYKyTHOhqRo8sYL-3A/viewer/Best_Legal_Steroids_in_2026_Why_CrazyBulk_Is_a_Popular_Choice_for_Fitness_Enthusiasts__JtMuCbW3TdWAWJvClYjDsA
https://bestlegalsteroid.readme.io/reference/best-legal-steroids-for-bulking-top-rated-supplements-for-bigger-muscles
https://www.readawrite.com/a/6318b8e3611402bd8e764b8578bf6622
https://career.agricodeexpo.org/candidate/donld-donlddodge/
https://open.firstory.me/story/cmqagyjkr02eq01u814bx8mow
https://werkstraat.com/companies/best-legal-steroids-for-athletes-seeking-legal-performance-enhancement/
https://creating-hope-foundation.raiselysite.com/d-dodge/posts/best-legal-steroids-guide-discover-the-top-muscle-building-alternatives
https://sites.google.com/view/bestlegalsteroidreviews/
https://best-legal-steroids-reviews.blogspot.com/2026/06/best-legal-steroids-that-actually-work.html
https://run72.raiselysite.com/donld-dodge/posts/best-legal-steroids-everyone-is-buying-for-faster-gym-results
https://eventprime.co/o/BestLegalSteroidsReviews
https://spondylitis.raiselysite.com/donld-dodge/posts/best-legal-steroids-for-natural-bodybuilders-who-want-faster-progress
https://www.facebook.com/HaloCoolPro.Official/
https://www.facebook.com/MannaFluxUltra.Official/
https://www.facebook.com/BuniCureAustralia.Official/
https://www.facebook.com/GlauxGlasses.Official/
https://open.firstory.me/story/cmpwmm0cu01iq01y0fnt39j21
https://open.firstory.me/story/cmqaejn01006s01ry5whh1yx5
https://open.firstory.me/story/cmq6baf0j004301zr5ebq2v62
https://sites.google.com/view/femicore-reviews-benefits/femicore
https://sites.google.com/view/halocool-pro-reviews-au/home
https://sites.google.com/view/mannaflux-ultra-get/home
https://sites.google.com/view/jetterix-pressure-nozzle-try/home
https://sites.google.com/view/bunicure-australia-reviews-try/home
https://sites.google.com/view/fitnessketocanadareviews/
https://sites.google.com/view/the-memory-wave-price/home
https://vgen.co/OfficialBuniCureAUReviews/requested
https://scribehow.com/o/jKsdDmMRQUOb3_M8pvNwmQ/viewer/HaloCool_Pro_Australia_Reviews__Clients_Complaints_and_Telling_Benefits__k25GumiOR6mTQ-O6fs6NIw
https://scribehow.com/o/jKsdDmMRQUOb3_M8pvNwmQ/viewer/HaloCool_Pro_Review__Is_It_Worth_the_Hype__gt4ZWT8lRLqRIiJTzFDSnw
https://www.facebook.com/Horse.Vital.Male.Enhancement.us
https://www.facebook.com/groups/get.horse.vital.male.enhancement
https://www.facebook.com/groups/horse.vital.male.enhancement.get
https://www.facebook.com/groups/horse.vital.male.enhancement.usa
https://www.facebook.com/events/2899213497098718/
https://www.facebook.com/events/1572497594214041/
https://www.facebook.com/events/27059707063679407/
https://open.firstory.me/story/cmqd8zubw03n501t5h0mleg43
https://open.firstory.me/story/cmqd91mj803li01v4ampfad4i
https://open.firstory.me/story/cmqd950uz024u01ts4x968rse
https://open.firstory.me/story/cmqd96pre03nk01t5e4jvhkxh
https://open.firstory.me/story/cmqd98hun03jc01qo88e16k0q
https://scribehow.com/o/VDx6N2XTRj6oQQ2Ysd6i0w/viewer/Horse_Vital_Male_Enhancement_Formula_Explained__b_BRGh9AS06K0w1YdbJkJQ
https://scribehow.com/o/VDx6N2XTRj6oQQ2Ysd6i0w/viewer/Horse_Vital_Male_Enhancement_Does_It_Boost_Confidence__3ZXPEdCqRFi5HGHXfVi2yw
https://scribehow.com/o/VDx6N2XTRj6oQQ2Ysd6i0w/viewer/Horse_Vital_Male_Enhancement_Reviews_and_Buying_Information__jhMzG3dwQDqB4roqE4RDQw
https://scribehow.com/o/VDx6N2XTRj6oQQ2Ysd6i0w/viewer/Horse_Vital_Male_Enhancement_Reviews_and_Buying_Information___UQWzi6tSg2Qyr834ER9PA
https://scribehow.com/o/VDx6N2XTRj6oQQ2Ysd6i0w/viewer/Horse_Vital_Male_Enhancement_The_Ultimate_Review_Guide__twVw6w-iROWbuSSy5mDk4w
https://form.jotform.com/261641667658065
https://form.jotform.com/261641066419053
https://form.jotform.com/261641163184050
https://form.jotform.com/HorseVitalMaleEnhanc/horse-vital-male-enhancement-get
https://form.jotform.com/HorseVitalMaleEnhanc/horse-vital-male-enhancement
https://form.jotform.com/HorseVitalMaleEnhanc/HorseVitalMaleEnhancement
https://vgen.co/Horse-Vital-get
https://horse-vital-male-enhancement.lovable.app/
https://www.facebook.com/LibicadeGummiesMaleEnhancement
https://www.facebook.com/groups/libicadegummiesmaleenhancement.get
https://www.facebook.com/groups/getlibicadegummiesmaleenhancement
https://www.facebook.com/groups/libicadegummiesmaleenhancement.usa
https://www.facebook.com/groups/libicadegummiesmaleenhancement
https://www.facebook.com/events/1602937327470428/
https://www.facebook.com/events/1654986282466796/
https://www.facebook.com/events/1324380776327601/
https://www.facebook.com/events/969006505925311/
https://form.jotform.com/261621129480049
https://form.jotform.com/261621334867056
https://form.jotform.com/261621977741060
https://form.jotform.com/LibicadeGummiesMale/libicade-gummies-male-get
https://form.jotform.com/LibicadeGummiesMale/libicade-gummies-male-usa
https://form.jotform.com/LibicadeGummiesMale/libicade-gummies-male-enhancement
https://vgen.co/LibicadeGummiesMaleEnhancement/characters
https://vgen.co/Libicade-Gummies-Male/characters
https://vgen.co/getLibicadeGummies/characters
https://open.firstory.me/story/cmqbpmmcz026801u42kmmhfkv
https://open.firstory.me/story/cmqbqbsls028901u47s2i9e0t
https://open.firstory.me/story/cmqbqeeah02bl01v4968e9633
https://open.firstory.me/story/cmqbqgd4m029301t53zg2df4e
https://libicadegummiesmaleenhancement.lovable.app/
https://www.trustpilot.com/review/libicadegummiesmaleenhancement.lovable.app
https://www.facebook.com/HyperprimeMaleEnhancement
https://www.facebook.com/groups/hyperprimemaleenhancement.usa
https://www.facebook.com/events/2217058979093660
https://www.facebook.com/groups/hyperprimemaleenhancement
https://www.facebook.com/events/983511867632974
https://www.facebook.com/groups/hyperprimemaleenhancement.reviews
https://scribehow.com/o/YUHyAIIzSveX7jMcvCgW2Q/viewer/Hyperprime_Male_Enhancement_Review_Benefits_Ingredients_and_Results__mRrfSHJsQ6iwDpzSGcS51g
https://scribehow.com/o/YUHyAIIzSveX7jMcvCgW2Q/viewer/Hyperprime_Male_Enhancement_Review_2026_Is_It_Worth_Trying__NWYjydRIQ2-2274cmzcTig
https://scribehow.com/o/S7gWO5_XS5CuLCc2B8luAA/viewer/Hyperprime_Male_Enhancement_Officialtm_Is_It_Worth_the_Hype__x08zKLcTTryU7msULVHwCw
https://scribehow.com/o/S7gWO5_XS5CuLCc2B8luAA/viewer/Hyperprime_Male_Enhancement_Is_It_Safe_Read_Experts_Opinion__LViUqPnSQY6ABhbpJkHy9A
https://vgen.co/HyperprimeMaleEnhancementUsa/requested
https://vgen.co/HyperprimeMaleEnhancement/requested
https://open.firstory.me/story/cmqdchf5n040c01qoe9c5dtkw
https://open.firstory.me/story/cmqdch2ki043y01x97r4g3o79
https://open.firstory.me/story/cmqdcha9y044101x94pqqhde5
https://open.firstory.me/story/cmqdchkke042r01t5h4vjhx5d
https://www.facebook.com/HorseVitalMaleEnhancement.usa
https://www.facebook.com/groups/horsevitalmaleenhancement
https://www.facebook.com/events/1365530348773692
https://www.facebook.com/groups/horsevitalmaleenhancement.reviews
https://www.facebook.com/events/1775193840528012
https://scribehow.com/o/YUHyAIIzSveX7jMcvCgW2Q/viewer/Horse_Vital_Male_Enhancement_Complete_Mens_Wellness_Guide__yk9r4McNTU2cDqR4X0D_zw
https://scribehow.com/o/YUHyAIIzSveX7jMcvCgW2Q/viewer/Horse_Vital_Male_Enhancement_Review_Benefits_Ingredients_and_Results__2HY9j_D0Tm-Efjk6qvgSbw
https://scribehow.com/o/S7gWO5_XS5CuLCc2B8luAA/viewer/Horse_Vital_Male_Enhancement_Review_Ingredients_Safety_and_Benefits__daLA4St2TJyTiTfsx_N4Rw
https://scribehow.com/o/S7gWO5_XS5CuLCc2B8luAA/viewer/Horse_Vital_Male_Enhancement_Review_2026_Is_It_Worth_Trying___qS3Ae1dQpiisR-K2CJwrQ
https://open.firstory.me/story/cmqau50ep003l01x9dy174fa3
https://open.firstory.me/story/cmqau4v34003i01x9d0ii57lo
https://open.firstory.me/story/cmqau4kz6001s01u4bnxid88h
https://open.firstory.me/story/cmqau4prz003i01v4dxb98dix
https://vgen.co/HorseVitalMaleEnhancementUsa/requested
https://vgen.co/HorseVital/requested
https://www.facebook.com/SteelFlowPro.Get
https://www.facebook.com/groups/steelflowpro.usa
https://www.facebook.com/events/1034779005732722
https://www.facebook.com/groups/steelflowpro.us
https://www.facebook.com/events/1511816377305151
https://vgen.co/SteelFlowPro/requested
https://open.firstory.me/story/cmqagrlzn009n01rmf8ro3hjb
https://open.firstory.me/story/cmqagrgms016l01rphhpuaxt6
https://open.firstory.me/story/cmqagrbrt00t901ql2k4r7lhy
https://open.firstory.me/story/cmqagrqd901bc01tx1b7m2mwy
https://scribehow.com/o/S7gWO5_XS5CuLCc2B8luAA/viewer/Steel_Flow_Protm_Is_It_Safe_Read_Experts_Opinion__EHckfYXfTHCeXMzDkhJF6A
https://scribehow.com/o/S7gWO5_XS5CuLCc2B8luAA/viewer/Steel_Flow_Pro__Is_It_Worth_the_Hype__4wGPU4D9RlS2r82fLNAh-w
https://scribehow.com/o/YUHyAIIzSveX7jMcvCgW2Q/viewer/Steel_Flow_Protm_Where_To_Buy__Is_It_Worth_Buying__EcisKE5BRxKmphxWapeMog
https://scribehow.com/o/YUHyAIIzSveX7jMcvCgW2Q/viewer/Steel_Flow_Pro_Expert_Review_Is_It_Worth_Your_Money__HNh8dmGuSOmn-n9nFCHnSQ
https://www.facebook.com/HorseWood.us
https://www.facebook.com/groups/horsewood.get
https://www.facebook.com/events/1474867800588868
https://www.facebook.com/groups/horsewood.usa
https://www.facebook.com/events/859918786676408
https://open.firstory.me/story/cmq9agtd9006701rx6cvae5ov
https://open.firstory.me/story/cmq9agy65006a01rx4by6ga3t
https://open.firstory.me/story/cmq9ah9ga005q01ty99888ro7
https://open.firstory.me/story/cmq9ah78t007x01s49wa5ddoy
https://vgen.co/HorseWood/requested
https://www.facebook.com/SlimTide.usa
https://www.facebook.com/groups/slimtide.new
https://www.facebook.com/events/1712636183717353
https://www.facebook.com/groups/slimtide.us
https://www.facebook.com/events/1370342294945437
https://vgen.co/SlimTideofficial/requested
https://open.firstory.me/story/cmq4r6n1700t201ysgo6x6jbg
https://open.firstory.me/story/cmq4r6hb300uu010hbr9i9eb2
https://open.firstory.me/story/cmq4r6bl300ur010h5jq581ob
https://open.firstory.me/story/cmq4r6j2s00sz01ys0hqmamkz
https://www.facebook.com/MaxForceMaleEnhancement.usa
https://www.facebook.com/groups/maxforcemaleenhancemen.official
https://www.facebook.com/events/1770354207663893
https://www.facebook.com/groups/maxforcemaleenhancement.try
https://www.facebook.com/events/1417316777059614
https://scribehow.com/viewer/Max_Force_Male_Enhancement_Expert_Review_Is_It_Worth_Your_Money__TcSSpFroQWG3zidZnmRQYw
https://scribehow.com/viewer/Max_Force_Male_Enhancement_Is_It_Safe_Read_Experts_Opinion__QL232f-IRbaQrlxNJK3sKA
https://scribehow.com/viewer/Max_Force_Male_Enhancement_Review_Benefits_Uses_and_Features__LwRgHIjYTVOZZiMDwzJ-cw
https://scribehow.com/viewer/Max_Force_Male_Enhancement_A_Complete_Guide_for_Men__WAgadimfRiOyh088CmTCfg
https://vgen.co/MaxForceMaleEnhancement/requested
https://www.facebook.com/LibicadeGummiesMaleEnhancement
https://www.facebook.com/groups/libicadegummiesmaleenhancement.get
https://www.facebook.com/groups/getlibicadegummiesmaleenhancement
https://www.facebook.com/groups/libicadegummiesmaleenhancement.usa
https://www.facebook.com/groups/libicadegummiesmaleenhancement
https://www.facebook.com/events/1602937327470428/
https://www.facebook.com/events/1654986282466796/
https://www.facebook.com/events/1324380776327601/
https://www.facebook.com/events/969006505925311/
https://form.jotform.com/261621129480049
https://form.jotform.com/261621334867056
https://form.jotform.com/261621977741060
https://form.jotform.com/LibicadeGummiesMale/libicade-gummies-male-get
https://form.jotform.com/LibicadeGummiesMale/libicade-gummies-male-usa
https://form.jotform.com/LibicadeGummiesMale/libicade-gummies-male-enhancement
https://vgen.co/LibicadeGummiesMaleEnhancement/characters
https://vgen.co/Libicade-Gummies-Male/characters
https://vgen.co/getLibicadeGummies/characters
https://open.firstory.me/story/cmqbpmmcz026801u42kmmhfkv
https://open.firstory.me/story/cmqbqbsls028901u47s2i9e0t
https://open.firstory.me/story/cmqbqeeah02bl01v4968e9633
https://open.firstory.me/story/cmqbqgd4m029301t53zg2df4e
https://libicadegummiesmaleenhancement.lovable.app/
https://www.trustpilot.com/review/libicadegummiesmaleenhancement.lovable.app
https://www.facebook.com/Flashburn.get
https://www.facebook.com/groups/flashburn.usa
https://www.facebook.com/groups/get.flashburn
https://www.facebook.com/groups/flashburn.get
https://www.facebook.com/groups/flashburn.us
https://www.facebook.com/events/1082268387798151/
https://www.facebook.com/events/2265980903938306/
https://www.facebook.com/events/1284783013402679/
https://www.facebook.com/events/985369487538782/
https://form.jotform.com/261613541341044
https://form.jotform.com/261612696376062
https://form.jotform.com/261613568308056
https://form.jotform.com/Flashburnusa/flashburn-get
https://form.jotform.com/Flashburnusa/flashburn-usa
https://form.jotform.com/Flashburnusa/flashburn
https://open.firstory.me/story/cmqa8f08a017r01s4bsxjbtnm
https://open.firstory.me/story/cmqa8n08s003h01rpdbmieura
https://open.firstory.me/story/cmqabe7xz009x01rpfpln60ef
https://open.firstory.me/story/cmqabgxhm00cv01tx7p3f5ux2
https://vgen.co/Flashburn/characters
https://vgen.co/Flashburnusa/characters
https://vgen.co/Flashburn-get/characters
https://flashburn-usa.lovable.app/