20 CrossFit Workouts You Can Do at Home

20 of the Best 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

 


WOD Fever

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.  


Liquid error (sections/article-template line 48): Could not find asset snippets/relatedblogs.liquid

23249 comments

  • https://old.bitchute.com/video/HXqBkqOJgxdu/
    https://old.bitchute.com/video/s84O2pXQXMY9/
    https://old.bitchute.com/video/8X5PmMqZ0zbc/
    https://old.bitchute.com/video/5Cpu7fpRPYm4/
    https://old.bitchute.com/video/fMy1DHewgrAi/
    https://old.bitchute.com/video/jBxv76Ve6hko/
    https://old.bitchute.com/video/3Do8I839XwKK/
    https://old.bitchute.com/video/IomIhN06s2lq/
    https://old.bitchute.com/video/03YclscojEYU/
    https://old.bitchute.com/video/dOFROFrlqYAZ/
    https://old.bitchute.com/video/fdl4HyyTvOXl/
    https://old.bitchute.com/video/mZQJ3BZYIPs4/

    kento
  • https://www.reddit.com/r/ultrawidewallpapers/
    https://www.reddit.com/r/ultrawidewallpapers/comments/1kltyiz/heres_how_to_watchthe_accountant_2_online_for/
    https://www.reddit.com/r/ultrawidewallpapers/comments/1klu1mx/heres_how_to_watchthe_accountant_2_online_for/
    https://www.reddit.com/r/ultrawidewallpapers/comments/1klu8nz/heres_way_to_watch_the_accountant_2_free_on_tv/
    https://www.reddit.com/r/ultrawidewallpapers/comments/1kluc2c/heres_how_to_watchthe_accountant_2_online_for/
    https://www.reddit.com/r/ultrawidewallpapers/comments/1kluej2/how_to_watch_the_accountant_2_online_for_free/
    https://www.reddit.com/r/ultrawidewallpapers/Now
    https://www.reddit.com/r/ultrawidewallpapers/comments/1klujcj/heres_how_to_watch_clown_in_a_cornfield_online/
    https://www.reddit.com/r/ultrawidewallpapers/comments/1klulfi/heres_how_to_watch_clown_in_a_cornfield_online/
    https://www.reddit.com/r/ultrawidewallpapers/comments/1klupq3/heres_how_to_watch_clown_in_a_cornfield_online/
    https://www.reddit.com/r/ultrawidewallpapers/comments/1kluvmm/heres_how_to_watch_clown_in_a_cornfield_online/
    https://www.reddit.com/r/ultrawidewallpapers/comments/1klux52/heres_how_to_watch_clown_in_a_cornfield_online/
    https://www.reddit.com/r/ultrawidewallpapers/Hot
    https://www.reddit.com/r/ultrawidewallpapers/comments/1kluztm/heres_how_to_watchshadow_force_online_for_free_on/
    https://www.reddit.com/r/ultrawidewallpapers/comments/1klv2x5/heres_how_to_watch_shadow_force_online_for_free/
    https://www.reddit.com/r/ultrawidewallpapers/comments/1klv8m5/heres_how_to_watch_shadow_force_online_for_free/
    https://www.reddit.com/r/ultrawidewallpapers/comments/1klvb92/heres_how_to_watch_thunderbolts_online_for_free/
    https://www.reddit.com/r/ultrawidewallpapers/comments/1klvd5s/heres_how_to_watch_thunderbolts_onlinefor_free_on/
    https://www.reddit.com/r/ultrawidewallpapers/
    https://paste.md-5.net/judefamusa.rb
    https://justpaste.me/EwD41
    https://tech.io/snippet/mYGsjud
    https://notes.io/wD2vg
    https://pastebin.pl/
    https://paste.myst.rs/c3arrmiu
    https://paste.myconan.net/577621
    https://paste.centos.org/view/44ebf75d
    https://anotepad.com/notes/r9i287hh
    https://paste.enginehub.org/y034RDoDD
    https://paste2.org/c0BdydP2
    https://paste.jp/c62e7744/
    https://www.pastery.net/cttqjp/
    https://ctxt.io/2/AAB4d3cYFg
    https://paste.laravel.io/c02bfb17-de7c-4dcf-8231-5c6e0e670a00
    https://paste.ee/p/IPQM4cSC
    https://paste2.org/kgNzfd4I
    http://pastie.org/p/6zyQKs7DXSMzCDTNXCGUFa
    https://p.ip.fi/3wwN
    https://paste.kodi.tv/fejarasesi
    https://paste.chapril.org/?27f1530aae3c51ac#7a58HujxTrH7j56iBZ1ZyjVfj1Uqbnw3GteV4wRYaSnK
    https://paste.offsec.com/?c5fcb846fffd1453#dgX72naxIC9tgoZxNQQS2xXN36OtVlbwZ7tztrcEFO8=
    https://paste.thezomg.com/334596/16896117/
    https://privatebin.net/?a476ee5f39a0a48b#DT1sG57ui5XiU2fwDv2a5igt5jt2d7o6ZTyt442JKADL
    https://ideone.com/yAMxIY
    https://justpaste.it/h69fi
    https://paiza.io/projects/R2ypTT2Egje9t-eQwCO_EA
    https://snippet.host/gehpjb
    https://glot.io/snippets/h7biewmz6s
    https://paste.rs/IL9Zf.txt
    https://jsitor.com/Br32iFCFJ26
    https://paste.feed-the-beast.com/DRyDgGxanrg
    https://telegra.ph/xdtfhgbujm-05-13
    https://rentry.co/7wy3kkx9
    https://paste.intergen.online/view/c50853bc
    https://paste.ofcode.org/jeveDFqc88xZzi3qS7vSuf
    https://jsbin.com/hipehesuci/edit?html,output

    sdfgbrdhnbst
  • Virile Forge Male Enhancement
    https://www.facebook.com/Get.Virile.Forge.Male.Enhancement/
    https://github.com/VirileForgeMaleEnhancement
    https://www.linkedin.com/showcase/virile-forge-male-enhancement%E2%84%A2
    https://www.trustpilot.com/review/virileforge.logsmarter.net
    Virile Forge Male Enhancement claims to provide several key benefits for men seeking to enhance their sexual health and overall vitality. Some of the most commonly reported benefits include:
    Click Here To Buy Now@>>>>
    https://www.linkedin.com/showcase/virile-forge-male-enhancement%E2%84%A2
    https://github.com/VirileForgeMaleEnhancement
    https://github.com/VirileForgeMaleEnhancement/VirileForgeMaleEnhancement
    https://www.facebook.com/Get.Virile.Forge.Male.Enhancement/
    https://www.trustpilot.com/review/virileforge.thetechnext.net
    https://www.trustpilot.com/review/virileforge.logsmarter.net
    https://www.facebook.com/events/1398311487861081
    https://www.facebook.com/events/656989470661692
    https://www.facebook.com/events/695538776786448
    https://www.facebook.com/groups/virile.forge.male.enhancement.reviews.2025
    https://www.facebook.com/groups/virile.forge.male.enhancement.for.sex
    https://www.facebook.com/groups/virile.forge.male.enhancement.where.to.buy
    https://www.facebook.com/share/p/175GEi45G4/
    https://www.facebook.com/share/p/1RSdohvHUL/
    https://www.facebook.com/share/p/1EpAgZvs1z/
    https://nutrahealthsite.blogspot.com/2025/05/virile-forge-male-enhancement.html
    https://selffiter.com/VirileForge
    https://sites.google.com/view/virile-forge-male-enhancement/home
    https://www.commudle.com/labs/boostaro-russia-the-proven-and-confidence-in-the-bedroom
    https://www.commudle.com/labs/virile-forge-male-enhancement-natural-ingredients-ignites-your-passion-and-elevates-your-game
    https://knowt.com/note/7ae78fff-e4b7-4aa6-9767-301309cd4437/Virile-Forge-Male-Enhancement-For-Sex
    https://knowt.com/note/7b019cd5-1848-47dd-8e29-5627d4122832/Virile-Forge-Male-Enhancement-Brings-You
    https://virile-forge-male-enhancement-for-sexual-health.mywebselfsite.net/
    https://virile-forge-male-enhancement-all-naturals.mywebselfsite.net/
    https://www.muthead.com/forums/general-help/363854-unlock-peak-male-performance-with-virile-forge-the-ultimate-formula-for-explosive-stamina-maximum-pleasure/
    https://www.muthead.com/forums/general-help/363855-experience-the-surge-of-masculine-power-youve-been-missing-virile-forge-male-enhancement-is-the-key-to-legendary-performance/
    http://ofbiz.116.s1.nabble.com/Experience-the-Surge-of-Masculine-Power-You-ve-Been-Missing-Virile-Forge-Male-Enhancement-is-the-Keyn-tt4854966.html
    http://ofbiz.116.s1.nabble.com/Say-Goodbye-to-Bedroom-Disappointment-Forever-Virile-Forge-Delivers-Harder-Longer-Lasting-and-More-Ie-tt4854967.html
    https://virileforgemaleenhancementclinicalcertified.quora.com/
    https://virileforgemaleenhancementwheretobuy.quora.com/
    https://eventprime.co/o/virileforgemaleenhancementforsex
    https://eventprime.co/o/virileforgemaleenhancementofficialreviews
    https://nas.io/get-virile-forge-male-enhancement/challenges/virile-forge-male-enhancement-maximum-pleasure-and-unstoppable-bedroom-confidence
    https://nas.io/get-virile-forge-male-enhancement/challenges/virile-forge-male-enhancement-unlock-peak-male-performance-with-virile-forge
    https://iramnaaz.alboompro.com/post/virile-forge-male-enhancement-engineered-to-supercharge-endurance-boost-testosterone-and-fuel-powerful-erections?post_editing=true
    https://iramnaaz.alboompro.com/post/experience-the-surge-of-masculine-power-you-ve-been-missing-virile-forge-male-enhancement-is-the-key-to-legendary-performan?post_editing=true

    https://www.linkedin.com/showcase/virile-forge-male-enhancement%E2%84%A2
  • https://fato.me/s/gatiozol/i1204802
    https://fato.me/s/gatiozol/i1204761
    https://fato.me/s/gatiozol/i1204758
    https://fato.me/s/gatiozol/i1204743
    https://fato.me/s/gatiozol/i1204741
    https://fato.me/s/rawetbae/i1205501
    https://fato.me/s/rawetbae/i1205505
    https://fato.me/s/rawetbae/i1205507
    https://fato.me/s/rawetbae/i1205509
    https://fato.me/s/rawetbae/i1205510
    https://fato.me/s/hariokan/i1205511
    https://fato.me/s/hariokan/i1205515
    https://fato.me/s/hariokan/i1205516
    https://fato.me/s/hariokan/i1205517
    https://fato.me/s/hariokan/i1205518
    https://fato.me/s/opewuexboxrg/i1205521
    https://fato.me/s/opewuexboxrg/i1205523
    https://fato.me/s/opewuexboxrg/i1205525
    https://fato.me/s/opewuexboxrg/i1205526
    https://fato.me/s/opewuexboxrg/i1205527

    BSAYEAYAEY
  • https://groups.google.com/g/anahuangid/c/9i07vyro_Lg
    https://groups.google.com/g/anahuangid/c/QBqCJgKpCDM
    https://groups.google.com/g/anahuangid/c/Vsus2nIuyjo
    https://groups.google.com/g/anahuangid/c/0_hFs5YGr8E
    https://groups.google.com/g/anahuangid/c/YbqI4eznqkQ
    https://01019231899179892051.googlegroups.com/attach/eb7a9826f2b36/Download%20(PDF)%20Rewind%20It%20Back%20(Windy%20City,%20%235)%20by%20Liz%20Tomforde.pdf?part=0.1&view=1&vt=ANaJVrG0D6XcM1tedkORwj-E6noFoRXTIxDxgYVHjmZHypiqEyy6IFNlhaiUsEFIEQ6mnOgPLc-jvjH9ac9ucy2QtDM-nQD5HGQ62H0AeDbOh0NosqeB3Ks
    https://01019231899179892051.googlegroups.com/attach/eb790e373eaff/Download%20(PDF)%20One%20Golden%20Summer%20by%20Carley%20Fortune.pdf?part=0.1&view=1&vt=ANaJVrG2BUSOpFmg20HhVsuvMd0-NlbxMdtCqa6qyyTAnbCKqca0Iog0hxZ72GbGlhcrzcQa3kVutf8ydwaxvwFAZrS_yNciDPNpAwJjKYwyPxwWAdCkht0
    https://01019231899179892051.googlegroups.com/attach/eb777d8ee2e1e/Download%20(PDF)%20The%20Tenant%20by%20Freida%20McFadden.pdf?part=0.1&view=1&vt=ANaJVrGVyPryCmZn0ore7sTDe5kuW18t7EhjhrjlGV2EQA2B1vU_CmLhllaM-TJqPvG3UAQLgw4tn7j7n88OrGPRmW0W_RGrB-BMDmvDZEINNGtpiuKEZFg
    https://01019231899179892051.googlegroups.com/attach/eb75f44f1885b/Download%20(PDF)%20The%20Knight%20and%20the%20Moth%20(The%20Stonewater%20Kingdom,%20%231)%20by%20Rachel%20Gillig.pdf?part=0.1&view=1&vt=ANaJVrEqYdXNjF73IGq3mZrwjJpmjFdd5piHMwSrSzjTNvt9jz_jC4gYj04gq8mlYzKlsCIlhK14Ztgoy5i96yPX9rHQOSIXdHXJ0gpYAQH_kE_vZXQxgng
    https://01019231899179892051.googlegroups.com/attach/eb743530bbbc5/Download%20(PDF)%20My%20Friends%20by%20Fredrik%20Backman.pdf?part=0.1&view=1&vt=ANaJVrGOuzAdgS8QSo7qSyvxEa0KYadrQPZV686NZf7ocBj9vTZDTOLyXhHQlWe_-XQck_KvJUHQcFtkV_eVkYK_bAfR7qoHPCM8iq0NxHZWJLJfQSs0h-c

    AWWAYAYAY
  • Previous
  • Page 1 of 4650
  • Next

Leave a comment