If you’re a fan of CrossFit, then it’s likely that you want to do at least some of your workouts from home. We’ve put together a list of 20 CrossFit workouts at home for those days when you don’t have time to make it to the gym!

20 CrossFit Workouts To Do at Home

You don’t need to pay for a gym membership to get in shape. You can workout at home with CrossFit workouts that are easy enough to do on your own. For the best results, you should try out different types of CrossFit exercises and see which ones work best for you.

Some people might have better luck with running while others may prefer lifting weights, so it’s important to find what works for you. If an exercise doesn’t feel right or isn’t giving good results, switch it up until you find something that makes your body feel great!

If you want to get a good CrossFit workout at home, here are 20 CrossFit WODs you can do with minimal equipment

1. “Murph” 1-mile Run

What is it: a mile run with a 100lb sandbag

How to do it: Run one mile. Carry the 100lb sandbag for as much of that mile as possible.

Duration: 30-60 minutes

2. Interval Cardio

What is it: High-intensity cardio workout.

How to do it: Alternate between all out sprints and rest for a full minute in between each sprint. Repeat ten times, changing the intensity level of your sprint every two minutes or so. If you’re new to high-intensity interval training, start with one set rather than ten.

Duration: 20-40 minutes (one round)

 

 

3. Cindy 20min AMRAP

What is it: a workout to be completed as many rounds in 20 minutes.

How to do it: The bodyweight movements prescribed are pull-ups, push-ups and air squats. These will likely need to be modified for beginners or advanced Crossfitters alike due to the number of reps they entail! If you’ve got pull-ups, start with those.

If you can do more than 20 unbroken pull-up reps in a row, try doing as many sets of ten pull-ups as possible until the time expires. For push-ups and air squats, it’s best to break up your efforts into groups of fifteen or twenty rather than trying for one set of the maximum amount.

Duration: 20 minutes (one round)

 

 

4. Annie

What is it: Get ready for an intense, muscular endurance workout with Annie. It’s one of the best full body workouts around!

How to do it: Jump Rope 50 times (if you can’t double under yet, just skip the double under part and jump 50 times on the floor).

Next, perform as many sit ups as possible within one minute. And then rest for one minute and repeat the entire circuit four more times.

Duration: 20-40 minutes (one round)

 

5. Squats

What is it: Squats are one of the most fundamental exercises for building lower body strength. They’re also an excellent full-body workout on their own, engaging your core and upper body while working out your legs, glutes and hips (which all play a role in running).

How to do it: Aim for 300 air squats over the course of 20 minutes. If you can’t do 300 squats, then break it up into sets (e.g., ten sets of thirty squats).

Duration: 20 minutes (one round)

 

6. Full-Body Sprint

What is it: Go from zero to a 100% all out sprint as fast as you can for 30 seconds.

How to do it: Try this drill on the treadmill first, at least until you get used to running flat-out in one direction (rather than both ways like when jogging). Once your speed is set and you’re ready, make sure you’re standing tall with your abs engaged and try to sprint at around 80% of what you think is maximum.

– Sprint one direction for 30 seconds. Walk back the same way.

– Repeat this for 20 rounds.

Duration: 30 minutes (20 sprinting intervals)

 

7. Bodyweight WOD

What is it: a workout to be completed as many rounds in 20 minutes.

How to do it: Complete five bodyweight exercises one after another without stopping, resting or putting the weight down between movements. The prescribed exercises are pull-ups, push-ups, sit-ups and squats. If you need to modify reps for any of these exercises, do so.

Duration: 20 minutes (one round)

 

8. Hero WOD “Michael”

What is it: “Michael” is a great WOD for when you need to shake up your workout! This WOD consist of 800 meter running, 50 back extensions and 50 sit ups.

How to do it: Run 800 meters. You can complete this on a treadmill or by running around the block outside if it’s safe to do so.

Next, perform 50 back extensions on a pull-up bar.

And finally, do 50 sit ups with your legs in the air and feet off the floor.

Duration: 30 minutes (three rounds)

9. 5K

What is it: Run at home (of course on treadmill) or get outside.

How to do it: If you’re not running in a race anytime soon, this is the next best thing. Start at a slow pace and work your way up, making sure you’re challenging yourself but still able to breathe and maintain good form throughout.

Duration: 40 minutes (five intervals)

 

 

10. 2-Minute Burpee Burnout

What is it: This WOD is a simple but effective way to build strength and explosiveness in your arms, legs core.

How to do it: Perform as many burpees as you can in two minutes.

Duration: Two minute (one round)

11. Chelsea EMOM for 30 minutes

What is it: This workout consists of performing pull ups, push ups, squats every minute on the minute for 30 minutes.

How to do it: Do as many reps of each movement as you can in the time allotted.

Duration: 30 minutes

 

12. Angie

What is it: Annie is an intense training session that will challenge your entire body. With a push, pull and squat combined with hinges on top of all this muscular endurance work you’re getting the best workout in no time at all!

How to do it: With a 20-minute timer set, complete as many rounds of the following exercises in that time.

Duration: 20 minutes (one round)

 

 

13. Emily

What is it: This workout consists of double-unders, squats, pull ups, and 100 meter sprint.

How to do it: Perform 30 double-unders, 15 pull ups, 30 air squats, and lastly, go for an 100 meter Sprint.

Duration: 15 minutes (one round)

 

 

14. Fight Gone Bad!

What is it: This workout consists of five different exercises with a one-minute time limit for each exercise. And they are:

1. Wall Ball Shots
2. Sumo Deadlift High-Pulls
3. Box Jumps
4. Push Pres
5. Row (calories)

How to do it: Simply go from one exercise to the next in order with no rest. Once you have completed all five, that’s ONE ROUND! You’ve completed Fight Gone Bad!

Duration: 5 Minutes

15. CrossFit Open Workout 12.1

What is it: This workout is designed to be done in the shortest possible time. If you need an intense, fast-paced session that will leave your muscles burning and screaming for more burpees then look no further!

How to do it: Get your timer and go for as long as you can.

Duration: 7 minutes

16. Gymnastic Mastery

What is it: This at-home WOD will push you in ways that a regular CrossFit class can’t.

How to do it: Perform 5 handstand push ups and 10 pistol squats every round for 20 minutes.

Duration: 20 minutes (one round)

 

17. Well-Rounded

What is it: This workout consists of a 400 meter run, followed by 50 squats, 50 push ups and finished with 50 sit ups.

How to do it: Complete each exercise with no breaks in between.

Duration: 20 minutes (one round)

 

 

18. 8-Minute WOD

What is it: 8 minute WOD is a short workout to do at home for CrossFit.

How to do it: Consider performing push ups, sit ups, and squats each for 2 minutes by taking 1 minute rest in between.

Duration: 8 minutes

 

19. Mobilize

What is it: When you are on a break from CrossFit but still want to keep it up, then this short and low-impact WOD is what you need!

How to do it: Perform 1 minute handstand and 1 minute bottom of squat hold as much you can.

Duration: 2 minutes

 

20. Bounce Out

What is it: This WOD consists of a 400 meter run, 10 burpees and 15 triceps dips. The idea is to have short intervals with rest in between.

How to do it: Complete as many rounds as possible in 20 minutes with 90 seconds rest between each round.

Duration: 20 minutes (one round)

 

Some FAQs on CrossFit Workouts At Home

Q: What is a WOD?

A workout of the day. It is a CrossFit term which refers to a series of exercises that you perform at home or at the gym.

Q: What equipment do I need to perform CrossFit workouts?

You don’t need any special equipment. All you’ll need are some weights that you can use to do squats, overhead press and bench presses. You might want a pull up bar too if you plan on doing any of the workouts which involve pull ups.

Q: How long does it take to get into CrossFit shape?

It depends on how hard you work and how good your nutrition is. However, you should expect to see changes in terms of muscle mass and fat loss within the first month or so if you are committed to your workouts.

Q: How many times a week should I do CrossFit?

It depends on how much you can handle. If you’re a beginner, then start with two days and gradually build up to four or five times per week.

Q: Is it safe to perform CrossFit workouts at home?

Yes. There are many tutorials on YouTube that show you how to do each of the CrossFit exercises at home. You can also join a CrossFit gym and/or online community to learn more about the sport.

Q: How many calories does CrossFit burn?

A 150 lb individual will be able to burn approximately 650 calories after completing a CrossFit workout.

 

CrossFit WODs – Conclusion

That wraps up our list of 20 CrossFit workouts at home for you to do when you need a break from your usual WODs and want something fast-paced, fun and challenging in return. We hope that you found this post helpful and wish you all the best with your CrossFit workouts.

 

Also Read:

Best Womens CrossFit Shoes

Best Shoes For Jumping Rope

Best Shoes for CrossFit And Running

 

Many people are wondering what the difference is between crossfit shoes and running shoes. Crossfit shoes vs running shoes? It’s a common question with an answer that can be confusing to those who haven’t done any research on the topic. More and more people are looking for crossfit shoes as they start their fitness journey, so it’s important to understand how these types of exercise differ.

In this blog post we will discuss the differences in crossfit shoes vs running shoes – including why one may be better than another depending on your goals!

Crossfit shoes or Running shoes – the difference:

Crossfit shoes or running shoes—which are better for you? Crossfit and running require different types of footwear. When it comes to crossfit, the best choice is a shoe that is not too heavy or bulky, with plenty of lateral support and grip. Running shoes on the other hand, need good cushioning but also light weight so they don’t slow you down. So which type of shoe do you need? Read on!

What are Crossfit Training shoes?

Crossfit training shoes are typically light and agile. They have a lot of lateral support, but they also need to grip the surface you’re working on for stability while doing gymnastics, pull-ups or box jumps which is why crossfit gear often has sticky rubber soles.

Crossfit trainers will give your feet plenty of breathability, ventilation and support to make sure you can push through your workout.

 

 

What are running shoes?

Running shoes have evolved over the years, with some models being designed specifically for crossfit training and others still marketed as “neutral”. In general, they are lighter weight than regular sneakers but provide more cushioning so that feet don’t become sore from running.

They also have a more padded collar for arch support, and the laces are usually made of breathable mesh so your feet can stay dry and cool even if you’re sweating during your training session.

 

Crossfit shoes or running shoes, which one is better?

It depends on what type of workout or fitness activity you’re doing. Running shoes tend to be best at supporting your arch and absorbing some of the shock from your foot’s impact when you run. Crossfit shoes, on the other hand, are typically designed with breathable materials to make sure that they don’t trap in heat or moisture – making them ideal for crossfit workouts where there is a lot of jumping around.

But do I need both? It really depends on what type of training you’re doing and how often you’ll be using each pair. If running is only one facet of your fitness routine then perhaps not; however if it’s an all-encompassing hobby (or profession) than yes! It might be worth investing in a couple pairs so that you can alternate between different types depending on what activity you’re engaging in at any given moment in time.

 

Conclusion – crossfit shoes vs running shoes

These two types of footwear are often found side by side at the shoe store, but it can be difficult to determine which pair is best for your needs and budget! Crossfit shoes typically have a padded heel that provides some protection from injury when you’re landing on hard surfaces like pavement or concrete, while running shoes offer more cushioning underfoot to make long runs as comfortable as possible.

They each meet different needs and serve various purposes so it’s important that you think about what type of activity will be taking place most frequently before making a decision – if crossfitting is one facet in an all-encompassing fitness routine then buying both pairs might not necessary; however, if running is the primary focus then crossfit shoes would be a better match.

You may find that the style of running shoe you like best is not readily available in your size, and this can make it difficult to make an informed decision about which pair will work for you – luckily there are many different brands as well as variations from model year to model year, so while one might not offer what you need now they could very easily start producing them soon or have other models that serve those purposes just as well! There’s no correct answer here; instead consider how much time and money each option requires before making the right choice between running shoes vs crossfit sneakers!

 

Running shoes Vs Crossfit shoes FAQs

Here are some FAQs that are worth reading if you want to know learn more about crossfit shoes and running shoes:

1. Can I use crossfit shoes for running?

Yes, crossfit shoes are a good option if you’re looking for a lightweight shoe with lateral support for running. They have much less cushioning than most running shoes though so they might not be the best option if your training is focused on distance or speed.

2. Can I use running shoes for CrossFit?

No. Running Shoes are designed to be lightweight and provide a lot of cushioning but they don’t offer the lateral support needed during high-intensity workouts like CrossFit. For every day training though there is no reason that you can’t pick up two pairs – one for your everyday needs and another specifically for crossfit!

3. How do you know which shoe to buy for your fitness needs?

To make sure you’re getting the best shoe for your needs, consider these questions:

– What is my fitness goal?

– How much do I weigh?

– Am I a beginner or advanced athlete?

If you want to build up muscle and get stronger then you’ll be going heavier on weightlifting. Beginners or those with a lighter weightlifting regimen will need more support to prevent injury, so they may want to look at crossfit shoes.

If you’re an experienced athlete or heavy on the running side, you’ll likely be able to handle running in your Running shoe but it’s up for debate if going from one extreme sport straight into the other is the best idea.

4. How to pick the right crossfit shoes?

Make sure your crossfit shoes have a raised heel to help with balance and give you more stability.

Don’t forget the laces!

Here is one review and guide on best crossfit shoes.

5. Is it worth to buy a pair of both types of footwear?

Some people will say that it is worth buying a pair of both types, but others may disagree.

It’s up for debate! For those who are looking at wearing them all the time (which would be quite expensive) then yes; you’ll likely need crossfit shoes and running sneakers. But if you’re only going to wear them for a few hours on the weekend, then you could save some money and wear running sneakers all week long.

Final Words

So, finally what I can say is crossfitters need a shoe that will be stable enough for their weightlifting movements but also flexible enough for their sprinting workouts. Running shoes are designed with cushioning in mind, which may not be ideal for heavy weights or fast-paced exercises such as burpees, box jumps or rope climbs. A runner’s feet can benefit from more cushioning than a crossfitter needs; therefore runners typically find themselves in minimalist running shoes while athletes who do both would opt for a lighter supportive shoe.

Hope this article was helpful for you in figuring out the difference between crossfit shoes vs running shoes. And here is another article that is going to be worth checking out if you are into CrossFit, women nike crossfit shoes.