20 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:

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.

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CrossFitters are some of the most intense workout junkies around — but even the most dedicated WOD-disciple won’t be able to get into the gym every single day.

For those of you who aren’t exactly sure what that means, don’t worry. WOD, in CrossFit parlance, means Workout of the Day. When it comes time to get sweaty in the box (CrossFit gym, natch), the WOD serves as a set of instructions for the physical challenge you’re tasked to complete.

Most of the time, you’ll have to use equipment like barbells, kettlebells, ropes, and more to complete your WOD — CrossFit programming is built around Olympic-style lifts like cleans, presses, and snatches. But every so often, the implements take a back seat to more basic physical challenges.

Skip out on the big weights and barbells and check out these CrossFit workouts to do at home — and beginners, think about checking out these workout styles before you step foot in a box. You’ll need basic implements like a jump rope and pull-up bar for a few of the WODs, but most of them can be completed with just your bodyweight.

If you’re just starting out in the CrossFit world, don’t be afraid to adjust any of the workouts for reps or time.

The Workouts

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Walls to Knees

20 minutes, as many rounds as possible (AMRAP)

  • 10 strict knees-to-elbows
  • 3 wall walks

Set a timer for 20 minutes. Complete as many rounds as possible before the clock runs out. If you’re struggling to finish many rounds at all, try scaling down with a 15 minute AMRAP of 10 hanging knee raises and 50-foot bear crawls.

Amazon XL Doorway Pull Up Bar Ultimate Body Press amazon.com

You’ll need a pullup bar for this WOD — check this one out if you don’t have one at home.

Lunge Ball Burner

For time

  • 100-m walking lunge
  • 100 push-ups
  • 100 medicine-ball cleans
  • 100 pull-ups
  • 100-m walking lunge

Set a timer and see how quickly you can finish the circuit using proper form. Shoot for a time under 30 minutes, according to feedback from the community on CrossFit.com.

Amazon Rep Soft Medicine Ball Rep Fitness amazon.com

If you don’t have a medicine ball handy, check out this option from Rep Fitness.

The Burpee Sprint Maxout

5 2-minute rounds

  • 10 burpees
  • 200-m sprint
  • Max-rep burpees

Give your all during your reps, then rest for 3 minutes between rounds.

2-Minute Burpee Burnout

lagunaguianceGetty Images

5 2-minute rounds

  • 10 burpees
  • 200 meter sprint
  • Max-rep burpees

You don’t have to crush through this workout nonstop. Rest for 3 minutes between rounds.

Burpee-Bodyweight Squat Duo

20 minutes AMRAP

  • 25 burpees
  • 15 body-weight back squats

PPSR

KatarzynaBialasiewiczGetty Images

20 minutes AMRAP

  • 10 chest-to-bar pull-ups
  • 15 push-ups
  • 20 single-leg squats, alternating

After every 3 rounds, run 400 meters.

Cindy

Patrik GiardinoGetty Images

20 minutes, as many reps as possible (AMRAP)

  • 5 Pullups
  • 10 Pushups
  • 15 squats

Set a timer for 20 minutes. Complete as many rounds as you can before the clock runs out.

Chelsea

Every minute on the minute (EMOM) for 30 minutes

  • 5 pull-ups
  • 10 push-ups
  • 15 squats

For CrossFit newbies, EMOM means that you’ll perform a round of the exercises at the start of every minute, resting until the start of the next 60 seconds. That will get harder, and eventually you might not have any time to rest.

If you start running behind the clock, finish out the period at your own pace, counting the number of rounds you can get in before the timer sounds.

Annie

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Descending rounds of 50-40-30-20-10 reps

  • Double-unders
  • Situps

You’ll need a jump rope for the double-unders. To perform situps per CrossFit specs, put the soles of your feet together and reach your arms back over your head on each rep.

Angie

For time

  • 100 pullups
  • 100 pushups
  • 100 situps
  • 100 squats

If the century mark proves to be too much, scale the pullups and pushups down to 60 reps. Aim to finish in 20 minutes for a respectable mark, according to WODcalculator.com.

Candy

5 rounds for time

  • 20 pullups
  • 40 pushups
  • 60 squats

Set a timer and rip through 5 rounds of this workout. Beginners can aim to finish in 30 minutes, according to WODcalculator.com.

Murph

For time

  • 1 mile run
  • 100 pullups
  • 200 pushups
  • 300 squats
  • 1 mile run

Perform this Memorial Day staple wearing a weighted vest for the full experience.

For more workout inspiration, check out Anarchy 10, from Men’s Health.

Brett Williams Brett Williams, an associate fitness editor at Men’s Health, is a former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running.

Here are my *Level 1* 30 Day At-Home CrossFit Workout Challenge workouts (Inspired by CrossFit)! You can change the order of the days to suit your schedule. Good luck!

When finished with Level 1 below: Please see Level 2 workouts here: Level 2!

Ultra Speed Cable Rope on Amazon

Week 1 At-Home CrossFit Workout Challenge

Day 1: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)

Day 2: Run 1/2 mile, 25 (or 50 if you can) air squats (3 rounds)

Day 3: 20 lunges, 10 push-ups (5 rounds)

Day 4: Longer run (or whatever it is that you like to do–biking, swimming, etc), *Add-on: 1 minute front plank, and 1 minute plank on each side

Day 5: Rest day!

Day 6: 50-100 jumping jacks, 25 air squats, 20 push-ups, for time (keep a record of your time. I have THIS app for my iPhone, but you could just use plain pen and paper and do just fine!)

Day 7: Run 1 mile for time

Week 2 At-Home CrossFit Workout Challenge

Day 8: Do one air squat and take one breath, (you can breathe all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.

Day 9: Run 1 mile (or run in place, or jump rope, or do short sprints or something to get your blood pumping) and do 10 push-ups every 1 minute.

Day 10: 20 jumping jacks, 10 sit-ups (5 rounds)

Day 11: Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side

Day 12: Rest day!

Day 13: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)

Day 14: 50-100 jumping jacks, 25 air squats and 20 push-ups (2 rounds) for time Body-Bands Resistance Band Training Set #3 on Amazon

Week 3 At-Home CrossFit Workout Challenge

Day 15: 20 lunges, 10 push-ups (5 rounds)

Day 16: Run 1 mile, for time (compare to previous time!), and do 50 jumping jacks

Day 17: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)

Day 18: Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side

Day 19: Rest day!

Day 20: 50-100 jumping jacks, 25 air squats, 20 push-ups, for time (compare to previous time!), then jump rope for 3 minutes (or jump in place mimicking a jump-rope motion if you don’t have a jump rope)

Day 21: Sprint 200 meters (1/8th mile…or 1/2 way around a track), do 20 push-ups (3 rounds) Superhero Cape Socks (You know you’ll want to work out in these!) on Amazon

Week 4 At-Home CrossFit Workout Challenge

Day 22: 20 jumping jacks, 10 sit-ups (5 rounds)

Day 23: 100 air squats, for time

Day 24: 20 lunges, 15 push-ups (5 rounds) *Scale down reps if needed

Day 25: Longer run (or whatever it is that you like to do–biking, swimming, etc.) *Add-on: 1 minute front plank, and 1 minute plank on each side

Day 26: Rest day!

Day 27: 15 push-ups, 15 sit-ups, 15 air squats (5 rounds) *Note: If you’re still struggling with this, you can do the 10/10/10 reps)

Day 28: Run 1 mile, for time (compare with your other results–have you improved??) and do 100 jumping jacks

Day 29: Leap forward (jump as far as you can with both feet) 20 times followed by 50 jumping jacks (3 rounds).

Day 30: Today’s workout will sum up what we’ve done and will take a bit longer than other days, so set aside a little bit more time than normal! For today: *20 lunges, 15 push-ups (5 rounds)–decrease push-up reps if needed *10 sit-ups, 10 air squats (5 rounds) — or up the reps to 15 each *100 jumping jacks *jump rope for 1 minute *25 sit-ups

Great job!!! You’ve done it! If you’ve completed the 30 days, post me a comment and let me know how you did! Note: I am not a personal trainer or fitness coach, and am not affiliated with the CrossFit company. Please check with your medical professional before doing this program.

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At home crossfit workout plan

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