20 CrossFit Workouts You Can Do at Home

CrossFitters are some of the most serious and intense workout junkies out there. However, even the most dedicated WOD-follower will not be able to get into a gym every day.

A what?

WOD. Short for Workout of the Day.

In terms of getting sweaty in the box— a CrossFit gym— the WOD serves as a set of instructions for physical challenges you are tasked to complete.

Most of the time, you will have to use equipment such as kettlebells, barbells, ropes, and others to complete a WOD, however, it also takes you back to the physical challenges. Read More: Top 5 Best CrossFit Shoes

Now, if you are thinking about taking your CrossFit exercise outside the box, here are some of the best CrossFit workouts you can try at home. You will need the basic equipment like a pull-up bar, dumbbells and jump rope for some of these, however, most of these can be done by just relying on your body weight. Read Here: 5 Best Indoor Cycling Bikes For Your Money

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1) Walls to Knees

For this CrossFit WOD, you will need a pull-up bar and a timer. You will need to complete as many rounds as possible for 20 minutes.

Here are the following moves:

  • 10 strict knees to elbows
  • 3 wall walks

However, for the beginners or those struggling to finish several rounds at all, you can modify the workout with a 15-minute AMRAP of:

  • 10 hanging knee raises
  • 50-foot bear crawls

2) Diane

Diane WOD is a seriously challenging benchmark WOD that is short, but very painful. You will need a barbell for this workout and set to 21 – 15 – 9 reps with only a 9-minute duration.

Consider recording your time, then try to beat it next time.

Here are the following moves:

  • Deadlift (225 pounds)
  • Deadlift (155 pounds)
  • Handstand push-ups

Then:

  • Deadlift (305 pounds)
  • Deadlift (205 pounds)
  • Handstand walk (50 ft.)

3) Lunge Ball Burner

For this WOD, your legs will be burning like crazy. You will need to set a timer and see how quickly you can finish the circuit with a proper form. You can first try a 30-minute limit and shortening the duration next time.

Here are the following moves:

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

4) Kelly

Kelly WOD may look simple, however, it is a grueling metcon that goes on for 5 rounds. Each round consists of 3 workouts and you will need a plyo box (20 inches for women and 24 inches for men) and a wall ball (14 pounds for women and 20 pounds for men).

Here are the following moves:

  • 400m run
  • 30 box jumps
  • 30 wall ball shots

5) Josie

The Hero WOD Josie honors US deputy and fellow CrossFitter Josie Well, who was killed in while on duty. The CrossFit WOD will literally kick your butt while also involving a lot of running and heart-pumping workouts.

You will start with a run then 3 rounds of 4 workouts. For this WOD you will need a barbell (105 pounds for women, and 155 pounds for men) and a weight vest for the more advanced CrossFitters.

Here are the following moves:

  • 1-mile run

Then do 3 rounds of:

  • 30 burpees
  • 4 power cleans
  • 6 front squat
  • 1-mile run

6) Dallas 5

Another Hero WOD, the Dallas 5 honors 5 Dallas Police Officers who died in the line of duty. For this WOD, you will need a set of dumbbells, a plyo box, barbells, and a Rower.

You will use 5 minutes for every exercise or rounds of exercises specified below. You only have one-minute rest in between each set.

Here are the following moves:

  • 5 minutes of burpees
  • 5 minutes of alternating 7 deadlifts (155 pounds) and 7 box jumps (24 inches)
  • 5 minutes AMRAP of Turkish Get-Ups with a 40-pound dumbbell
  • 5 minutes of alternating 7 snatches (75 pounds) and 7 push-ups
  • 5 minutes of rowing

7) Capoot

A Hero WOD honoring James Lowell Capoot, a police officer who was shot and killed while chasing a bank robber in California.

This workout is equipment-free that challenges your upper body strength and heart pumping. While the push-up reps decrease as you go, the runs, on the other hand, will only get longer as you go.

Here are the following moves:

  • 100 push-ups
  • 800m run
  • 75 push-ups
  • 1,200m run
  • 50 push-ups
  • 1,600m run
  • 25 push-ups
  • 2,000m run

8) Cindy

A CrossFit workout which requires only 20 minutes per day, Cindy WOD will get your body burning like never before and get you toned quickly. You will have to complete as many rounds as possible before the time runs out.

For beginners, you can modify the moves. For instance, instead of bars, you can resistance bands. Just keep track of your rounds and record in order to see your progress.

Here are the following moves:

For time AMRAP

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

9) Bert

Bert is a no-equipment CrossFit WOD. But it is a demanding workout that is not suitable for the Level 1 CrossFitters as it will leave your feeling all drained. This Hero WOD is named after Albert Gettings, a US Marine Corporal who died while serving in Iraq.

The WOD starts and ends with burpees and requiring you to run every bodyweight workout. You will have to the following workouts in order for time:

  • 50 burpees
  • 400meters run
  • 100 push-ups
  • 400 metersrun
  • 150 walking lunges
  • 400 metersrun
  • 200 squats
  • 400 metersrun
  • 150 walking lunges
  • 400 metersrun
  • 100 push-ups
  • 400 metersrun
  • 50 burpees

10) Chelsea

Chelsea is an EMOM workout for 30 minutes. For the CrossFit beginners, EMOM means that you will have to perform a round of the workout at the start of each minute and rest until the start of the next minute.

The workouts tend to get more difficult, and you might not have enough time to rest. It encourages you to work harder and finish faster (still in the correct form) in order to earn more rest, because once a new minute starts, you also start.

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

Here are the following moves:

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

11) Dirty 30

A metcon CrossFit workout, as its name implies, the Dirty 30 requires you to do each workout 30 times in a row and as quickly as possible without any rest between moves. So, you will need to keep track of the time.

For this workout, you will need dumbbells, kettlebells, Ab wheel, and a pull-up bar.

Here are the following moves:

  • Dumbbell or kettlebell snatches
  • Dumbbell row with a reverse grip
  • Walking dumbbell lunges
  • Push-ups
  • Barbell, heavy dumbbell or kettlebell lifts
  • Abs v-ups
  • Dumbbell thrusters (alternating)
  • Single-arm swings (alternating)
  • Abs wheel roll-outs
  • Lateral burpees over the bar

12) Annie

A no-equipment CrossFit exercise, Annie requires you to go as fast as you can for time. You will need a jump rope to do the double under.

For proper sit-ups, you need to put the soles of your feet together, reaching your arms back over your head on every rep.

The Annie workout has descending rounds starting at 50 and ending at 10 with 10 intervals. (50 – 40 – 30 – 20 – 10 reps)

Here are the following moves:

  • Double-under
  • Sit-ups

13) Dork

Although its name may sound hilarious, the workout is nothing you should be laughing at. Dork is a Hero WOD to commemorate Michael “Dork” Kennedy, a firefighter and a soldier who also served in Iraq and a CrossFit follower.

Funny as its name may be, you will be crying or give up (I hope you don’t) as you perform 6 rounds of strength and stamina building workouts. For this workout, you will need a kettlebell (1 pood for women and 1.5 pood for men) and a speed rope.

Here are the following moves:

  • 60 double-under
  • 30 kettlebell swing
  • 15 burpees

14) Angie

A CrossFit AMRAP, Angie is pretty straightforward and offers a good combination of bodyweight workouts. It gives you a time limit of 20 minutes to finish the specified workouts banging your body buttoning it up pretty quickly.

Level 2 CrossFitters may even struggle with it, so for the Level 1 or beginners, you can just scale down the push-ups and pull-ups to only 60 reps.

Here are the following moves:

  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 squats

15) Helen

This CrossFit exercise is a simple benchmark WOD, using only a few types of equipment. However, it is designed for those with advanced or moderate workout experience as it can be super challenging.

You will have to do 3 rounds and time each round. The first round itself will make you run out of breath, so make sure not to give you all in the first round, so you have enough energy for the rest.

The good news is that you can try some modifications to this workout. Try using a resistance band in exchange for a pull-up bar and use a Russian kettlebell swing instead of the American-style kettlebell swing. The kettlebell needs to be 1 pood for women and 1.5 pood for men.

Here are the following moves:

  • 400m run
  • 21 kettlebell swing
  • 12 pull-ups

16) Riley

Riley is another Hero WOD honoring the fallen Army Sgt. 1st Class Riley G. Stephens who died from severe wounds that he got from the conflict in Afghanistan.

This CrossFit workout challenges your stamina and strength and does not require any equipment to complete.

Here are the following moves:

  • 15 miles run
  • 150 burpees
  • 1.5 miles run

17) Murph

The Murph WOD was created in honor of Lt. Michael Murphy of the Navy SEAL. Previously known as the Body Armor, this CrossFit workout is a Memorial Day staple that honors Lt Murphy and other fallen veterans.

This workout will test your stamina and build power and strength in your legs and arms. Perform this workout while wearing a weighted vest in order to feel the full burn of the sheer volume and length of this workout.

Here are the following moves:

  • 1-mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • 1-mile run

18) Fran

Probably the most common and widely practiced CrossFit workout, Fran is a simple benchmark WOD but comes with a challenge. You might have a hard time finishing the first 3 minutes, but as you build momentum, the rest should be easy.

You will have to do rounds of 21 – 15 – 9 reps for time of each of the 2 workouts. For the equipment, you will need a pull-up bar as well as a barbell.

Here are the following moves:

  • Thrusters (95 pounds)
  • Pull-ups

19) Barbara

The Barbara WOD only uses a single piece of equipment— pull-up bar— and uses your bodyweight for the rest, making it a nice addition for your CrossFit workouts at home list.

The workout challenges your stamina and strength of your arms, legs, and core to the max. You will need to do 5 rounds while keeping track of the time. Then, take at least 3 minutes of rest in between each round.

Here are the following moves:

  • 20 pull-ups
  • 30 push-ups
  • 40 sit-ups
  • 50 squats

20) Fantastic 50

To test your endurance and stamina, Fantastic 50 is the best workout. This lengthy exercise is designed for all those looking for quick results in just a short period of time. With 50 reps for every 8 moves, you are definitely going to increase your strength, while shedding those pounds.

It is a full-body test, offering some core work and good balancing, and the harder you work, the faster your body will surely transform.

Here are the following moves:

  • Jump tucks
  • Push-ups
  • Air squats
  • Handstands
  • Walking lunges
  • Sit-ups
  • 50-second L-sit hold
  • Burpees

Conclusion

Whether you just want to incorporate some CrossFit workout into your home routine or a seasoned CrossFitter, the workouts listed above can be done at the comforts of your home, so you do not have to skip a precious day to increase strength and stamina.