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.
BurnTide Gummies US:-
BurnTide Gummies US continue attracting interest from health-conscious adults seeking enjoyable alternatives to conventional supplements. Their chewable form makes them accessible for people who dislike swallowing capsules. Establishing a consistent routine is often easier when a supplement is pleasant to consume. Nevertheless, sustainable wellness depends on multiple lifestyle factors, including nutritious eating habits, regular exercise, sufficient sleep, stress reduction, and maintaining realistic expectations about individual results.
Official Website:-
https://burntidegummy.lovable.app/
Official Facebook:-
https://www.facebook.com/burntideuk/
https://www.facebook.com/BurnTideUSA/
https://www.facebook.com/BurnTideUSA/
Blog:-
https://open.firstory.me/story/cmqosp2wa00i501vqfm0c77nc
https://sites.google.com/view/burntide-gummies-cost/home
https://burntidegummiescost.blogspot.com/2026/06/BurnTideGummies.html
https://www.readawrite.com/a/09866bb3b84605dd6db3d54b01d5ad32
https://werkstraat.com/companies/burntide-gummies-powerful-herbal-formula-designed-to-enhance-metabolism-and-vitality-naturally/
https://groups.google.com/g/try-burntide-gummies/c/7q8sz8VaMWk
https://alannarter.alboompro.com/post/for-order-click-here-get50-dicount?post_editing=true
https://open.firstory.me/story/cmqvyq64411et01yv2bp60h3r
https://burntide-gummies-uvay.readme.io/reference/burntide-gummies-sugar-friendly-wellness-supplement-for-active-lifestyle-and-fat-metabolism-support
https://alannarter.omeka.net/
https://burntide-gummies-3.jimdosite.com/
https://eventprime.co/o/GetBurnTideGummies
https://run72.raiselysite.com/alannarter-alannarter/posts/burntide-gummies-plant-based-wellness-solution-for-fat-burning-and-energy-optimization
https://medium.com/alannarter/burntide-gummies-advanced-formula-for-enhancing-mental-focus-and-physical-endurance-naturally-393bf10f2cff https://www.refermee.com/companies/burntide-gummies-daily-herbal-supplement-for-detoxification-and-healthy-body-function-support/ https://jobsbotswana.info/companies/burntide-gummies-natural-cognitive-support-formula-for-better-memory-and-concentration/ https://hackmd.io/Alannarter/rkub3xpfMg
https://github.com/Alannarter/-BurnTide-Gummies-Powerful-Natural-Blend-for-Reducing-Stress-and-Supporting-Emotional-Balance/tree/main
https://wanderlog.com/view/owzesglelv/burntide-gummies—natural-supplement-for-enhancing-focus-productivity-and-mental-sharpness/shared
https://www.zooniverse.org/projects/alannarter/burntide-gummies-advanced-herbal-formula-for-daily-energy-and-holistic-body-wellness
https://experiment.com/projects/gksonmrqcjzcuqywzasd/protocols/25216-burntide-gummies-herbal-formula-designed-for-immune-strength-and-natural-energy-boost
https://alannarter.stck.me/chapter/2005234/BurnTide-Gummies-Natural-Fat-Metabolism-Support-Gummies-for-Fitness-and-Healthy-Living-Goals
https://scribehow.com/o/kgvqH4izSgKsiGGFEEDQaw/viewer/BurnTide_Gummies__Advanced_Plant-Based_Supplement_for_Mental_Clarity_and_Body_Balance__1cVJrGCKQ8aZDnyxdBZOIA
https://www.readawrite.com/a/ff9d681a17a52892d33ede3f3eab3d34
https://burntide-xwvz.readme.io/reference/burntidetm-reviews-benefits-official-wellness-for-adults
https://werkstraat.com/companies/burntide-official-wellness-boost-energy-support-metabolism/
https://open.firstory.me/story/cmqvwv2bn0ce301x79mx0fs5p
https://career.agricodeexpo.org/candidate/johnen-johnencombs/
https://sites.google.com/view/burntidefatburn/
https://burn-tide.blogspot.com/2026/06/for-order-click-here-get50dicount.html
https://run72.raiselysite.com/johnen-combs/posts/burntideofficial-healthy-fat-metabolism-energy-formula
http://spondylitis.raiselysite.com/johnen-combs-johnen-combs/posts/burntide-reviews-2026-apple-cider-vinegar-weight-support
https://johnencombs.omeka.net/
https://eventprime.co/o/Burntideusa
https://groups.google.com/g/burntidereviews/c/Q2I07llvuMs
BurnTide Gummies US:-
Interest in BurnTide Gummies US continues to increase as more individuals seek practical wellness products that fit modern lifestyles. Busy professionals, parents, and fitness enthusiasts often prefer supplements requiring minimal preparation. Gummies offer a straightforward option without complicated routines. Although testimonials vary, maintaining realistic expectations and combining supplementation with mindful eating, quality sleep, stress management, and regular movement provides the strongest foundation for achieving long-term wellness goals.
Official Website:-
https://burntidegummy.lovable.app/
Official Facebook:-
https://www.facebook.com/burntideuk/
https://www.facebook.com/BurnTideUSA/
https://www.facebook.com/BurnTideUSA/
Blog:-
https://open.firstory.me/story/cmqosp2wa00i501vqfm0c77nc
https://sites.google.com/view/burntide-gummies-cost/home
https://burntidegummiescost.blogspot.com/2026/06/BurnTideGummies.html
https://www.readawrite.com/a/09866bb3b84605dd6db3d54b01d5ad32
https://werkstraat.com/companies/burntide-gummies-powerful-herbal-formula-designed-to-enhance-metabolism-and-vitality-naturally/
https://groups.google.com/g/try-burntide-gummies/c/7q8sz8VaMWk
https://alannarter.alboompro.com/post/for-order-click-here-get50-dicount?post_editing=true
https://open.firstory.me/story/cmqvyq64411et01yv2bp60h3r
https://burntide-gummies-uvay.readme.io/reference/burntide-gummies-sugar-friendly-wellness-supplement-for-active-lifestyle-and-fat-metabolism-support
https://alannarter.omeka.net/
https://burntide-gummies-3.jimdosite.com/
https://eventprime.co/o/GetBurnTideGummies
https://run72.raiselysite.com/alannarter-alannarter/posts/burntide-gummies-plant-based-wellness-solution-for-fat-burning-and-energy-optimization
https://medium.com/alannarter/burntide-gummies-advanced-formula-for-enhancing-mental-focus-and-physical-endurance-naturally-393bf10f2cff https://www.refermee.com/companies/burntide-gummies-daily-herbal-supplement-for-detoxification-and-healthy-body-function-support/ https://jobsbotswana.info/companies/burntide-gummies-natural-cognitive-support-formula-for-better-memory-and-concentration/ https://hackmd.io/Alannarter/rkub3xpfMg
https://github.com/Alannarter/-BurnTide-Gummies-Powerful-Natural-Blend-for-Reducing-Stress-and-Supporting-Emotional-Balance/tree/main
https://wanderlog.com/view/owzesglelv/burntide-gummies—natural-supplement-for-enhancing-focus-productivity-and-mental-sharpness/shared
https://www.zooniverse.org/projects/alannarter/burntide-gummies-advanced-herbal-formula-for-daily-energy-and-holistic-body-wellness
https://experiment.com/projects/gksonmrqcjzcuqywzasd/protocols/25216-burntide-gummies-herbal-formula-designed-for-immune-strength-and-natural-energy-boost
https://alannarter.stck.me/chapter/2005234/BurnTide-Gummies-Natural-Fat-Metabolism-Support-Gummies-for-Fitness-and-Healthy-Living-Goals
https://scribehow.com/o/kgvqH4izSgKsiGGFEEDQaw/viewer/BurnTide_Gummies__Advanced_Plant-Based_Supplement_for_Mental_Clarity_and_Body_Balance__1cVJrGCKQ8aZDnyxdBZOIA
https://www.readawrite.com/a/ff9d681a17a52892d33ede3f3eab3d34
https://burntide-xwvz.readme.io/reference/burntidetm-reviews-benefits-official-wellness-for-adults
https://werkstraat.com/companies/burntide-official-wellness-boost-energy-support-metabolism/
https://open.firstory.me/story/cmqvwv2bn0ce301x79mx0fs5p
https://career.agricodeexpo.org/candidate/johnen-johnencombs/
https://sites.google.com/view/burntidefatburn/
https://burn-tide.blogspot.com/2026/06/for-order-click-here-get50dicount.html
https://run72.raiselysite.com/johnen-combs/posts/burntideofficial-healthy-fat-metabolism-energy-formula
http://spondylitis.raiselysite.com/johnen-combs-johnen-combs/posts/burntide-reviews-2026-apple-cider-vinegar-weight-support
https://johnencombs.omeka.net/
https://eventprime.co/o/Burntideusa
https://groups.google.com/g/burntidereviews/c/Q2I07llvuMs
BurnTide Gummies US:-
BurnTide Gummies US have gained attention among adults looking for a convenient way to support their wellness and weight management goals. Unlike traditional capsules, these gummies are simple to take and fit easily into busy lifestyles. Many users appreciate their pleasant taste and portable packaging, making daily supplementation more enjoyable. When combined with a balanced diet and regular exercise, BurnTide Gummies US may become part of a healthy routine designed to promote overall wellness and consistent lifestyle habits.
Official Website:-
https://burntidegummy.lovable.app/
Official Facebook:-
https://www.facebook.com/burntideuk/
https://www.facebook.com/BurnTideUSA/
https://www.facebook.com/BurnTideUSA/
Blog:-
https://open.firstory.me/story/cmqosp2wa00i501vqfm0c77nc
https://sites.google.com/view/burntide-gummies-cost/home
https://burntidegummiescost.blogspot.com/2026/06/BurnTideGummies.html
https://www.readawrite.com/a/09866bb3b84605dd6db3d54b01d5ad32
https://werkstraat.com/companies/burntide-gummies-powerful-herbal-formula-designed-to-enhance-metabolism-and-vitality-naturally/
https://groups.google.com/g/try-burntide-gummies/c/7q8sz8VaMWk
https://alannarter.alboompro.com/post/for-order-click-here-get50-dicount?post_editing=true
https://open.firstory.me/story/cmqvyq64411et01yv2bp60h3r
https://burntide-gummies-uvay.readme.io/reference/burntide-gummies-sugar-friendly-wellness-supplement-for-active-lifestyle-and-fat-metabolism-support
https://alannarter.omeka.net/
https://burntide-gummies-3.jimdosite.com/
https://eventprime.co/o/GetBurnTideGummies
https://run72.raiselysite.com/alannarter-alannarter/posts/burntide-gummies-plant-based-wellness-solution-for-fat-burning-and-energy-optimization
https://medium.com/alannarter/burntide-gummies-advanced-formula-for-enhancing-mental-focus-and-physical-endurance-naturally-393bf10f2cff https://www.refermee.com/companies/burntide-gummies-daily-herbal-supplement-for-detoxification-and-healthy-body-function-support/ https://jobsbotswana.info/companies/burntide-gummies-natural-cognitive-support-formula-for-better-memory-and-concentration/ https://hackmd.io/Alannarter/rkub3xpfMg
https://github.com/Alannarter/-BurnTide-Gummies-Powerful-Natural-Blend-for-Reducing-Stress-and-Supporting-Emotional-Balance/tree/main
https://wanderlog.com/view/owzesglelv/burntide-gummies—natural-supplement-for-enhancing-focus-productivity-and-mental-sharpness/shared
https://www.zooniverse.org/projects/alannarter/burntide-gummies-advanced-herbal-formula-for-daily-energy-and-holistic-body-wellness
https://experiment.com/projects/gksonmrqcjzcuqywzasd/protocols/25216-burntide-gummies-herbal-formula-designed-for-immune-strength-and-natural-energy-boost
https://alannarter.stck.me/chapter/2005234/BurnTide-Gummies-Natural-Fat-Metabolism-Support-Gummies-for-Fitness-and-Healthy-Living-Goals
https://scribehow.com/o/kgvqH4izSgKsiGGFEEDQaw/viewer/BurnTide_Gummies__Advanced_Plant-Based_Supplement_for_Mental_Clarity_and_Body_Balance__1cVJrGCKQ8aZDnyxdBZOIA
https://www.readawrite.com/a/ff9d681a17a52892d33ede3f3eab3d34
https://burntide-xwvz.readme.io/reference/burntidetm-reviews-benefits-official-wellness-for-adults
https://werkstraat.com/companies/burntide-official-wellness-boost-energy-support-metabolism/
https://open.firstory.me/story/cmqvwv2bn0ce301x79mx0fs5p
https://career.agricodeexpo.org/candidate/johnen-johnencombs/
https://sites.google.com/view/burntidefatburn/
https://burn-tide.blogspot.com/2026/06/for-order-click-here-get50dicount.html
https://run72.raiselysite.com/johnen-combs/posts/burntideofficial-healthy-fat-metabolism-energy-formula
http://spondylitis.raiselysite.com/johnen-combs-johnen-combs/posts/burntide-reviews-2026-apple-cider-vinegar-weight-support
https://johnencombs.omeka.net/
https://eventprime.co/o/Burntideusa
https://groups.google.com/g/burntidereviews/c/Q2I07llvuMs
BurnTide:-
Visit Here:-
https://burntide.uk/
https://open.firstory.me/story/cmqosp2wa00i501vqfm0c77nc
https://www.facebook.com/BurnTideUSA/
https://burntide.bolt.host/
https://www.facebook.com/burntideuk/
https://burntidegummy.lovable.app/
https://www.facebook.com/BurnTideGumies
https://www.facebook.com/BurnTideWeightLossGummie/
Read More:-
https://www.readawrite.com/a/ff9d681a17a52892d33ede3f3eab3d34
https://burntide-xwvz.readme.io/reference/burntidetm-reviews-benefits-official-wellness-for-adults
https://werkstraat.com/companies/burntide-official-wellness-boost-energy-support-metabolism/
https://open.firstory.me/story/cmqvwv2bn0ce301x79mx0fs5p
https://career.agricodeexpo.org/candidate/johnen-johnencombs/
https://sites.google.com/view/burntidefatburn/
https://burn-tide.blogspot.com/2026/06/for-order-click-here-get50dicount.html
https://run72.raiselysite.com/johnen-combs/posts/burntideofficial-healthy-fat-metabolism-energy-formula
http://spondylitis.raiselysite.com/johnen-combs-johnen-combs/posts/burntide-reviews-2026-apple-cider-vinegar-weight-support
https://johnencombs.omeka.net/
https://eventprime.co/o/Burntideusa
https://groups.google.com/g/burntidereviews/c/Q2I07llvuMs
https://scribehow.com/o/FW57NWUrQvmLWFiGAZNj6A/viewer/BurnTide_Official_Guide_Metabolism_Support_and_Healthy_Weight__nuqplbjEQgijhS10L0eqxQ
https://www.zooniverse.org/projects/johnencombs/burntide-official-2026-advanced-natural-metabolism-support
https://experiment.com/projects/kjfendpwtayemxfnmsmd/protocols/25213-burntide-review-benefits-daily-wellness-and-energy-formula
https://wanderlog.com/view/pjcshuiyqp/burntide-review-2026-official-formula-for-healthy-metabolism/shared
https://medium.com/p/8af8bd7a7770?postPublishedType=initial
https://hackmd.io/@JohnenCombs/BkjE9k6Gzl
https://johnencombs.stck.me/post/2005072/BurnTide-Official-Updates-Natural-Weight-Management-Energy-Gummies
https://run72.raiselysite.com/johnen-combs/posts/burntideofficial-healthy-fat-metabolism-energy-formula
http://spondylitis.raiselysite.com/johnen-combs-johnen-combs/posts/burntide-reviews-2026-apple-cider-vinegar-weight-support
Horsewood ComplaintS (2026) We Tried It My Honest ReviewS!!
https://finance.yahoo.com/sectors/healthcare/articles/horsewood-urgent-report-2026-horse-191100383.html