15 CrossFit Workouts You Can Do At Home

You can do a CrossFit workout at home. Yep, there are plenty of daily CrossFit workouts (known as WODs, or workouts of the day) that require only your body weight. (Well, that and the desire to #werk.) “No-equipment workouts force you to master key movement patterns, which lays down a foundation for long-term success,” says CrossFit Games athlete and coach Ian Berger CF-L2, founder of Home Base Fitness.

Give one of these bodyweight home CrossFit workouts a go—and know that you can always up the intensity with a pullup bar, jump rope, or kettlebell if you’re feelin’ it.

1. Murph

For time (record how long it takes you)

  • 1 Miles run
  • 100 Pullups
  • 200 Pushups
  • 300 Air Squats
  • 1 Mile Run

Arguably the most famous CrossFit workout, Murph isn’t for the faint of heart. Every Memorial Day weekend, CrossFitters everywhere sweat through this workout in tribute to U.S. Navy Lieutenant Michael Murphy, who was killed in Afghanistan on June 28, 2005.

2. Cindy

20-minutes, as many rounds as possible

  • 5 Pullups
  • 10 Pushups
  • 15 Air Squats
  • 5 Pushups
  • 10 Situps
  • 15 Air Squats

Set a timer, then cycle through as many rounds of these three exercises as you can in 20 minutes. “It’s not complicated, but it’s effective at working your upper body and lower body,” says CrossFit Games competitor and coach Brooke Ence CF-L2, founder of Naked Training.

3. Annie

For time

50, 40, 30, 20, 10 double-unders

50, 40, 30, 20, 10 situps

For this one, you’ll perform 50 reps of each move, then 40, then 30, then 20, then 10. Double-unders (which involve swinging a jump rope around your body twice during every jump) are a fire way to get your heart pumping, says Ence. Can’t do ’em? That’s A-ok. Just count regular jump rope skips or hop completely rope-free.

Pro tip: Pop a pillow, towel, or yoga mat beneath your tailbone for the endless situps.

4. Death By Burpees

  • Minute 1: 1 burpee
  • Minute 2: 2 burpees
  • Minute 3: 3 burpees

For this WOD, start a timer and perform the designated number of burpees at the top of every minute. Continue adding a burpee each minute until you can’t burpee anymore.

it’s fast! The longest you’ll likely last if you’re absolutely c-r-u-s-h-i-n-g it, is 20 minutes. Hanging on ’til somewhere between 13 and 16 minutes is a good goal, though.

5. Karen

For time

150 wall balls

This six- to 10-minute workout sounds simple: All you do is stand arms distance from a sturdy wall or column holding a medicine ball (opt for 6–8 pounds for beginners or 12–14 for advanced) in front of your chest, elbows bent and close to body. Then, lower into a squat, and as you rise back up, bounce the ball off of the well slightly above your head. Catch it and lower into another squat. That’s 1 rep. Simple, right?

6. CrossFit Open Workout 12.1

As many reps as possible

7 minutes of burpees

If you’re really short on time and need a short, snappy, and sweaty workout, this is it.

Berger recommends trying to hold a pace 10 to 15 burpees per minute (that’s 70 to 90 burpees total).

7. JT

For time

  • 21, 15, 9 handstand pushups
  • 21, 15, 9 triceps dips
  • 21, 15, 9 pushups

Need a quick upper-body burn? “JT is the perfect recipe for not being able to lift your arms up overhead tomorrow,” says Berger.

8. Chad CrossFit Workouts

1,000 step-ups

Got a ledge, step, or super-sturdy table? “Be sure to switch your leading leg every step,” says Berger. “Don’t worry about whether or not it’s faster to lead with one leg than the other, prioritize symmetry over speed.”

To keep things interesting, feel free to alternate between side step-ups and standard ones.

9. Bounce

  • 5 rounds, for time
  • 10 burpee tuck jumps
  • 400-meter run
  • 15 triceps dips

Already a master of burpees? Give burpee tuck jumps a try. This plyometric move will jack up your heart rate while working your legs, Berger says. Combine it with running and dips and you’ve got yourself a quality, all-around workout.

10. Active Rest Day

18 minutes, AMRAP

  • 5 inchworms (demo-d here)
  • 10 pass-throughs (a.k.a. chest openers)
  • 30-second couch stretch per side

11. Angie

For time

  • 100 pullups
  • 100 pushups
  • 100 situps
  • 100 Squats

As with other workouts, swap in chair-pulls if pullups aren’t happening.

12. 5k Run

For time

5k run

Yep, one of the most-used CrossFit WODs ever is a classic 5k run. “It’s a great test of cardiovascular endurance, even if you need to intersperse walking throughout the 3.1 miles,” says Landry.

13. Dealer’s Choice

For time, broken up as you choose

  • 4-minute wall sit
  • 300 air squats
  • 250 lunges
  • 200 sit-ups
  • 100 pistol squats

For this one, break up the moves however you like until you work through all of the reps. It you can’t do pistol squats (understandable, they’re darn hard), swap in skater squats instead, Berger says.

14. 3-Part Press Blast

10 minutes, AMRAP

  • 200-meter run
  • 10 pushups
  • Rest 2 minutes

8 minutes, AMRAP

  • 200-meter run
  • 15 squat thrusts
  • Rest 2 minutes

6 minutes, AMRAP

  • 200-meter run
  • 10 military presses

The gist of it: Set a timer to complete each AMRAP, resting for two minutes between them.

15. 15-Minute EMOM

5 rounds

Minute 1: 40 seconds lateral jumps over object, 20 seconds rest

Minute 2: 40 seconds reverse lunges, 20 seconds rest

Minute 3: 40 seconds kettlebell swings, 20 seconds rest

For this one, you’ll work through five, three-minute rounds, focusing on one of three exercises for 40 seconds out of every minute.

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