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!
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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:
- Wall Ball Shots
- Sumo Deadlift High-Pulls
- Box Jumps
- Push Pres
- 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.
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