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

23312 comments

  • https://cccv.to/amulhernojardimfilme
    https://cccv.to/premonicao6hd
    https://cccv.to/homemcomhfilm
    https://cccv.to/lilostitchfilme
    https://cccv.to/missaoimpossivelpt
    https://cccv.to/confinadofilmept
    https://cccv.to/rosariofilmes
    https://cccv.to/comotreinarfilmes
    https://cccv.to/eliofilmescompleto
    https://cccv.to/karatekidlatino
    https://cccv.to/tierrasperdidasver
    https://cccv.to/verjaneausten
    https://cccv.to/verlilostitch
    https://cccv.to/verdestinofinal
    https://cccv.to/lospecadoreshd
    https://cccv.to/vermisionimposible
    https://cccv.to/verblindado
    https://cccv.to/verlatramafenicia
    https://cccv.to/vercomoentrenar
    https://cccv.to/devilsdoublehindi
    https://fr.tipeee.com/assistir-thunderbolts-2025-filme-completo/
    https://fr.tipeee.com/thunderbolts-2025-online-dublado-e-legendado/
    https://fr.tipeee.com/premonicao-6-lacos-de-sangue-dublado-e-legendado/
    https://fr.tipeee.com/premonicao-6-lacos-de-sangue-completo-dublado/
    https://fr.tipeee.com/assistir-karate-kid-lendas-filme-completo-dublado/
    https://fr.tipeee.com/karate-kid-lendas-filme-completo-em-portugues/
    https://fr.tipeee.com/assistir-o-contador-2-2025-filme-completo-dublado/
    https://fr.tipeee.com/assistir-o-contador-2-filme-completo-em-portugues/
    https://fr.tipeee.com/assistir-hd-pecadores-filme-completo-dublado/
    https://fr.tipeee.com/pecadores-2025-filme-completo-em-portugues/
    https://fr.tipeee.com/assistir-um-filme-minecraft-filme-completo-dublado/
    https://fr.tipeee.com/um-filme-minecraft-filme-completo-em-portugues/
    https://fr.tipeee.com/destino-final-lazos-de-sangre-en-espanol-y-latino/
    https://fr.tipeee.com/destino-final-lazos-de-sangre-pelicula-completa/
    https://fr.tipeee.com/pelisplus-ver-los-pecadores-en-espanol-y-latino/
    https://fr.tipeee.com/los-pecadores-nline-en-espanol-latinocuevana-3/
    https://fr.tipeee.com/final-destination-bloodlines-fullmovie-filmyzilla/
    https://fr.tipeee.com/final-destination-bloodlines-fullmovie-downoad/
    https://fr.tipeee.com/mission-impossible-fullmovie-downoad-hd/
    https://fr.tipeee.com/mission-impossible-fullmovie-filmyzilla-hindi/
    https://fr.tipeee.com/devils-double-next-level-fullmovie-downoad-hd/
    https://fr.tipeee.com/devils-double-next-level-fullmovie-filmyzilla/
    https://fr.tipeee.com/tourist-family-fullmovie-filmyzilla-hindi-dubbed/
    https://fr.tipeee.com/tourist-family-fullmovie-downoad-dual-audio/
    https://portfolium.com/entry/xem-phim-thunderbolts-2025-vietsub-thuyt-minh
    https://portfolium.com/entry/xem-phim-thunderbolts-2025-full-hd-vietsub-min
    https://portfolium.com/entry/xem-phim-thm-t-kin-k-n-khng-u-vietsub-hd
    https://portfolium.com/entry/xem-phim-thm-t-kin-k-n-khng-u-full-hd
    https://soundcloud.com/ryan-king-385663133/full-xem-phim-tham-tu-kien-ky-an-khong-dau-2025-vietsub-thuyet-minh
    https://soundcloud.com/ryan-king-385663133/xem-phim-tham-tu-kien-ky-an-khong-dau-2025-full-hd-vietsubthuyet-minh4k
    https://soundcloud.com/ryan-king-385663133/full-xem-phim-mang-me-di-bo-2025-vietsub-thuyet-minh
    https://soundcloud.com/ryan-king-385663133/xem-phim-mang-me-di-bo-2025-full-hd-vietsubthuyet-minh4k
    https://soundcloud.com/rohit-chan-467885601/full-xem-phim-diep-quy-tan-nuong-2025-vietsub-thuyet-minh
    https://soundcloud.com/rohit-chan-467885601/xem-phim-diep-quy-tan-nuong-2025-full-hd-vietsubthuyet-minh4k
    https://soundcloud.com/rohit-chan-467885601/full-xem-phim-nhiem-vu-bat-kha-thi-nghiep-bao-cuoi-cung-2025-vietsub-thuyet-minh
    https://soundcloud.com/rohit-chan-467885601/xem-phim-nhiem-vu-bat-kha-thi-nghiep-bao-cuoi-cung-2025-full-hd-vietsubthuyet-minh4k
    https://rextester.com/ZFK39160
    https://xemphimipqutnnng2025.taplink.id
    https://pastelink.net/sd9j88c1
    https://pastebin.com/jRMZAXKh
    https://telegra.ph/Xem-Phim-%C4%90i%E1%BB%87p-Qu%E1%BB%B7-T%C3%A2n-N%C6%B0%C6%A1ng-2025-Vietsub-Thuy%E1%BA%BFt-Minh-05-19-2
    https://glot.io/snippets/h7hvro3ycj
    https://paste.feed-the-beast.com/ksYm-eTZGap
    https://paste.enginehub.org/5tOjejIRn
    https://paste.chapril.org/?ba73a62619ebef44#8BdK8oGjX5NbjebBkxqEnj7JETeJBwdbByejsS7SU71w
    http://pastie.org/p/6KDoVFnlYxVgze2S1fv7aa
    https://ivpaste.com/v/ML2A63oHb8
    https://onlinegdb.com/7WfS_TkQo
    https://hackmd.io/@9Hkvf3ICSaGD01CQ2kO9yQ/HJQUjaObll
    https://imgur.com/gallery/xem-phim-i-p-qu-t-n-n-ng-2025-vietsub-thuy-t-minh-nHydJTl
    https://profile.hatena.ne.jp/tophergrace595/profile
    https://www.pixiv.net/novel/show.php?id=24820757
    https://www.wattpad.com/1543024779
    https://solo.to/keyliemendoza219
    https://solo.to/sharpewill70

    nenid396
  • https://than.gs/c/208031
    https://than.gs/c/208077
    https://than.gs/c/208105
    https://than.gs/c/208112
    https://than.gs/c/208122
    https://than.gs/c/208213
    https://than.gs/c/208237
    https://than.gs/c/208265
    https://than.gs/c/208295
    https://than.gs/c/208323
    https://than.gs/c/208350
    https://than.gs/c/208379
    https://than.gs/c/208412
    https://than.gs/c/208541
    https://than.gs/c/208564
    https://than.gs/c/208581
    https://than.gs/c/208585
    https://than.gs/c/208601
    https://than.gs/c/208606
    https://than.gs/c/208610
    https://than.gs/c/208615
    https://than.gs/c/208619
    https://than.gs/c/208627
    https://than.gs/c/208647
    https://than.gs/c/208653
    https://than.gs/c/208669
    https://than.gs/c/208693
    https://than.gs/c/208718
    https://than.gs/c/208744
    https://than.gs/c/208767
    https://than.gs/c/208792
    https://than.gs/c/208841
    https://than.gs/c/208867
    https://than.gs/c/208886
    https://than.gs/c/208890

    BAAETATYAA
  • https://than.gs/c/207232
    https://than.gs/c/207234
    https://than.gs/c/207236
    https://than.gs/c/207237
    https://than.gs/c/207240
    https://than.gs/c/207253
    https://than.gs/c/207264
    https://than.gs/c/207277
    https://than.gs/c/207290
    https://than.gs/c/207305
    https://than.gs/c/207320
    https://than.gs/c/207335
    https://than.gs/c/207351
    https://than.gs/c/207366
    https://than.gs/c/207381
    https://than.gs/c/207396
    https://than.gs/c/207409
    https://than.gs/c/207417
    https://than.gs/c/207418
    https://than.gs/c/207420
    https://than.gs/c/207429
    https://than.gs/c/207435
    https://than.gs/c/207436
    https://than.gs/c/207607
    https://than.gs/c/207636
    https://than.gs/c/207652
    https://than.gs/c/207669
    https://than.gs/c/207686
    https://than.gs/c/207700
    https://than.gs/c/207738
    https://than.gs/c/207753
    https://than.gs/c/207767
    https://than.gs/c/207770
    https://than.gs/c/207773
    https://than.gs/c/207784
    https://than.gs/c/207787
    https://than.gs/c/207791
    https://than.gs/c/207805
    https://than.gs/c/207822
    https://than.gs/c/207836
    https://than.gs/c/207839
    https://than.gs/c/207840
    https://than.gs/c/207842
    https://than.gs/c/207845
    https://than.gs/c/207857
    https://than.gs/c/207876
    https://than.gs/c/207919
    https://than.gs/c/207944
    https://than.gs/c/207964
    https://than.gs/c/207983

    VAGWAYAEAY
  • https://than.gs/c/206588
    https://than.gs/c/206603
    https://than.gs/c/206616
    https://than.gs/c/206631
    https://than.gs/c/206646
    https://than.gs/c/206664
    https://than.gs/c/206678
    https://than.gs/c/206694
    https://than.gs/c/206709
    https://than.gs/c/206721
    https://than.gs/c/206736
    https://than.gs/c/206751
    https://than.gs/c/206761
    https://than.gs/c/206765
    https://than.gs/c/206766
    https://than.gs/c/206773
    https://than.gs/c/206786
    https://than.gs/c/206801
    https://than.gs/c/206817
    https://than.gs/c/206830
    https://than.gs/c/206846
    https://than.gs/c/206857
    https://than.gs/c/206860
    https://than.gs/c/206864
    https://than.gs/c/206866
    https://than.gs/c/206867
    https://than.gs/c/206870
    https://than.gs/c/206873
    https://than.gs/c/206883
    https://than.gs/c/206884
    https://than.gs/c/206886
    https://than.gs/c/206893
    https://than.gs/c/206909
    https://than.gs/c/206922
    https://than.gs/c/206938
    https://than.gs/c/206951
    https://than.gs/c/206966
    https://than.gs/c/206981
    https://than.gs/c/206995
    https://than.gs/c/207001
    https://than.gs/c/207002
    https://than.gs/c/207004
    https://than.gs/c/207013
    https://than.gs/c/207029
    https://than.gs/c/207042
    https://than.gs/c/207061
    https://than.gs/c/207075
    https://than.gs/c/207090
    https://than.gs/c/207104
    https://than.gs/c/207121
    https://than.gs/c/207138
    https://than.gs/c/207155
    https://than.gs/c/207168
    https://than.gs/c/207182
    https://than.gs/c/207197
    https://than.gs/c/207212

    BAEAYYAYAE
  • https://than.gs/c/202247
    https://than.gs/c/202284
    https://than.gs/c/202309
    https://than.gs/c/202325
    https://than.gs/c/202340
    https://than.gs/c/202357
    https://than.gs/c/202373
    https://than.gs/c/202390
    https://than.gs/c/202407
    https://than.gs/c/202421
    https://than.gs/c/202433
    https://than.gs/c/202448
    https://than.gs/c/202462
    https://than.gs/c/202477
    https://than.gs/c/202493
    https://than.gs/c/202509
    https://than.gs/c/202525
    https://than.gs/c/202542
    https://than.gs/c/202557
    https://than.gs/c/202574
    https://than.gs/c/202591
    https://than.gs/c/202608
    https://than.gs/c/202626
    https://than.gs/c/202645
    https://than.gs/c/202660
    https://than.gs/c/202676
    https://than.gs/c/202693
    https://than.gs/c/202716
    https://than.gs/c/202736
    https://than.gs/c/202750
    https://than.gs/c/202768
    https://than.gs/c/202793
    https://than.gs/c/202809
    https://than.gs/c/202828
    https://than.gs/c/202843
    https://than.gs/c/202864
    https://than.gs/c/202877
    https://than.gs/c/202890
    https://than.gs/c/202905
    https://than.gs/c/202921
    https://than.gs/c/202941
    https://than.gs/c/202958
    https://than.gs/c/202973
    https://than.gs/c/202988
    https://than.gs/c/203015
    https://than.gs/c/203038
    https://than.gs/c/203056
    https://than.gs/c/203073
    https://than.gs/c/203089
    https://than.gs/c/203105
    https://than.gs/c/203126
    https://than.gs/c/203146
    https://than.gs/c/203162
    https://than.gs/c/203176

    VAGAYAAYEAYE
  • Previous
  • Page 1 of 4663
  • Next

Leave a comment