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13 At-Home CrossFit Workouts (WODs You Can Try Today)

Tracy Thompson
Published by Tracy Thompson | Senior Coach
Last updated: June 30, 2023

When I ask most of my clients and readers what they think CrossFit is, they usually envision individuals throwing heavy barbells and swinging kettlebells around, and jumping up into impossibly high boxes.

However, that is not the case, as you can perform CrossFit workouts at home.

As a certified fitness trainer with over eight years of experience, I will provide my expertise on the best CrossFit workouts you can do at home, how to program your at-home CrossFit exercise, and the benefits of the at-home CrossFit training.

Quick Summary

  • At-home CrossFit workouts include exercises such as Murph, Annie, Cindy, Every Minute of the Minute (EMOM), Karen, JT WOD, Candy, and lunge ball burner, which require you to perform functional motions at a relatively high intensity.
  • While WODs (Workout of the Day) are known for requiring a lot of equipment, there are plenty of home CrossFit workouts that are fast-paced, calorie-burning, and compact that you can do in your living room, basement, or driveway.
  • For a couple of the WODs, you'll need basic tools like a pull-up bar and jump rope, but most of them can be accomplished with just your bodyweight.

The Best At-Home CrossFit Exercise

Woman doing CrossFit at home

Murph

Skilled athletes may perform Murph with a 14-pound and 20-pound quality weighted vest. However, doing Murph with only your bodyweight is just as difficult.

Because it is extremely high-volume, it is often advised to partition the repetitions to assist you in surviving physically and mentally.

The prescribed method to do Murph is to complete all the repetitions without going on to the next.

On the other hand, athletes will frequently divide the repetitions into smaller, more manageable sets to spend less time fighting exhaustion and more time moving.

The workouts:

  • 1-mile run
  • Pull-up or resistance band lat pulldown
  • 100 push-up
  • 200 air squats
  • 1-mile run

Cindy

Banded squat at home

A full workout consisting of three exercises may appear to be insignificant. However, a 20-minute workout is plenty of time to push yourself to your limits.

Cindy incorporates the same three CrossFit bodyweight workouts as Murph. Hence this rep scheme is frequently used by athletes to split Murph reps.

This is an AMRAP (as many rounds as possible) exercise with a time limit of 20 minutes. That means you'll carry out as many rounds as possible in that time.

AMRAPs are high-intensity workouts that can develop anaerobic power, aiding weightlifting and both high-intensity interval training (HIIT) fat loss and performance.

"Set a timer for 20 minutes and cycle through as many rounds of these workouts as possible. It's not complicated, but it's effective for working your upper and lower body."

- Brooke Ence, CrossFit Games Competitor & Coach

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

If you don't have a good pull-up bar, try the following instead:

  • 5 push-ups
  • 10 sit-ups
  • 15 air squats

Annie

For this one, you'll do 50 repetitions of each move, then 40, 30, 20, and 10 reps.

Double-unders (which require swinging a jump rope around the body twice with each leap) are a great way to increase your heart rate.

If you can't perform them, count classic jump rope hops or skip without a rope.

The workouts: Rounds for time

  • 50, 40, 30, 20, 10 double-unders
  • 50, 40, 30, 20, 10 sit-ups

Karen

Using a medicine ball for exercises

Karen is a fantastic full-body burner. If you do not have a medicine ball, you may practice thrusters with a textbook or a backpack instead.

Alternatively, you can perform 150 bodyweight air squats.

This six- to ten-minute workout appears straightforward:

All you have to do is stand arms length away from a strong wall or column with a med ball in front of the chest, elbows bent and near to your upper body.

6-8 pounds for beginners and 12-14 pounds for experienced

Then, lower yourself into a squat and, as you rise, bounce the ball off the wall slightly above your head.

Grasp it and lower yourself into another squat.

The workout: Rounds for time

  • 150 wall balls

21-15-9

One of the most popular exercises that use this rep pattern is CrossFit's Fran, which consists of 21 thrusters and pull-ups, 15 thrusters and pull-ups, and nine thrusters and pull-ups.

Any exercises can be substituted to make it more home-friendly. Based on how many activities you do — and how tough they are — it may be a rather rapid workout, lasting 10 to 15 minutes.

These quick bursts of high intensity leave little room for relaxation and rev up your body's cardio and other systems that may aid in weight loss.

And, while 21 repetitions may not seem like much on paper, you'll begin to feel tired halfway through.

The workout: Rounds for time

  • 21 jump squats
  • 21 push-ups or handstand push-ups
  • 15 jump squats
  • 15 push-ups or handstand push-ups
  • 9 jump squats
  • 9 push-ups or handstand push-ups

EMOM

Performing push ups

EMOM means every minute of the minute. In this exercise, you complete a set number of repetitions as quickly as possible in one minute.

You may rest if you finish them before the minute is up. If you don't finish them, you go on to the next minute. In this situation, the workout is controlled by the clock.

This form of training might be exhausting, but it is beneficial for improving your aerobic fitness and power. EMOMs make you push through to have extra rest time.

The activities in an EMOM are frequently ones that can be completed fast and efficiently.

The workouts: At the top of each minute, perform one exercise. Rest for the remaining minute before beginning the following exercise.

  • 15 push-ups
  • 10 burpees
  • 30-second plank
  • Repeat the circuit for 15 minutes

You can also check out this EMOM workout for beginners if you find it too hard.

Death by Burpees

Start a timer for this CrossFit bodyweight WOD and execute the specified amount of burpees at the apex of each minute. Continue adding a burpee per minute until you can no longer burpee.

"One of my preferred full-body workouts is death by burpees. It comes as a surprise. You believe the workout is easy for the first 6 to 8 minutes, and then you're out of breath."

- Gabrielle Kassel, CrossFit Coach & Fitness Journalist

It's also quick. If you're crushing it, you'll last 20 minutes. It's an excellent goal to hold out until between 13 and 16 minutes.

The workouts: Until failure

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

Lunge Ball Burner

Holding a ball

Smart med ball workouts can help you burn calories all over your body (including your abs).

Set a timer and determine how quickly you can complete the circuit while maintaining perfect form. Aim for a time of less than 30 minutes.

The workouts:

  • 100-m walking lunge
  • 100 pull-up
  • 100 medicine-ball clean
  • 100 push-up
  • 100-m walking lunge

Candy

Set a timer and complete 5 rounds of this exercise. Beginners should try to complete the task in 30 minutes.

The workouts: Rounds for time

  • 20 pull-ups
  • 40 push-ups
  • 60 air squats

JT "Jeff Taylor" WOD

Doing dips outdoor

JT is great for burning fat in the entire body.

If handstand push-ups aren't for you, try pike push-ups (basically a push-up to a downward-facing dog).

Place both hands on a stable surface, such as a bench, table, or step, for the dips.

The workouts: Rounds for time

  • 21, 15, 9 handstand push-ups
  • 21, 15, 9 triceps dips
  • 21, 15, 9 push-ups

Bounce

If you already know how to do burpees, try burpee tuck jumps. This plyometric exercise will raise your heart rate while also training your legs.

When combined with running and dips, you have a great all-around exercise.

The workouts: 5 rounds for time

  • 10 burpee tuck jumps
  • 400-meter run
  • 15 triceps dips

The Ladder (10 to 1)

Man in starting position

This exercise employs either an ascending or descending repetition plan.

On your first "round," perform 10 burpees and 1 pull-up. In the next round, perform 9 burpees and 2 pull-ups, and so forth, until you reach 10 pull-ups and 1 burpee.

Rest less as possible in between rounds.

The workouts:

  • Burpees: 10-9-8-7-6-5-4-3-2-1
  • Pullups: 1-2-3-4-5-6-7-8-9-10

Filthy Fifty Variation

The Filthy 50 is a classic CrossFit WOD comprising 50 reps of 10 exercises. The workout continues until all 500 repetitions are completed.

Although the original WOD requires various equipment, you can use whatever you have at home — perhaps kettlebells and medicine balls — or go full bodyweight.

This high-volume, high-intensity training is tough, but it's well worth it since it improves your aerobic and muscular endurance.

Higher volume has been linked with greater hypertrophy, implying that you may develop muscle without ever setting foot in a CrossFit gym [1].

A standard Filthy 50 is performed unpartitioned, meaning you only go on to the next activity after completing all 50 repetitions of the previous one.

The workouts: 

  • Sit-Ups
  • Walking Lunges
  • Burpees
  • Supermans
  • Step-Ups
  • Air Squats
  • Push-Ups
  • Step-Ups
  • Resistance Banded Lat Pulldowns or Pull-ups
  • Hollow Rocks
  • Jump Squats

Programming Your At-Home CrossFit Exercise

Holding a position on a yoga mat

You may work out without going to the fitness center, but it's still necessary to have a plan of action to keep you on track.

It might be difficult to keep focused at home with all distractions, such as children, laundry, pets, and television.

Planning your workouts is an important part of keeping motivated.

The first stage is choosing your workout schedule and planning it.

With high-intensity CrossFit workouts, you don't have to spend your whole lunch break training.

How Long Should You Do CrossFit Exercise?

Working out for 150 minutes per week at a moderate intensity or 75 minutes per week at a higher intensity may assist in lowering your risk of heart disease, diabetes, certain cancers, and all-cause mortality [2].

This equates to roughly 10 minutes of high-intensity activity daily or about 20 minutes of moderate-intensity daily exercise.

Quick as many reps as possible (AMRAPs), every minute on the minute (EMOMs), and other timed CrossFit activities are ideal for meeting your weekly activity objectives.

After breakfast, a ladder workout might be a terrific way to start your day. Based on the ladder you chose, it may take you 10 minutes.

Choosing Your CrossFit Exercise

Resting on a yoga mat

Remember that CrossFit emphasizes functional movement while selecting exercises.

Functional exercises can help you live a better life since these motions against resistance or with intention may help you enhance your daily strength and endurance [3].

While an exercise such as the biceps curl might help you gain muscle, it is not always a daily movement pattern. Use full-body workouts that stress moving many joints at once to get the most out of your CrossFit exercise.

Benefits of At-Home CrossFit Workout

Woman doing CrossFit workout

Aside from the convenience of not leaving your residence, doing CrossFit at home offers health benefits that will keep you healthy and happy.

Increased Maximum Rate of Oxygen Consumption (VO2 Max)

Workout regimens that are consistent and hard, such as CrossFit exercising at home, can help you boost your VO2 max.

That is your maximum aerobic capacity, which means you will improve your cardio health.

Because your VO2 max can predict cardiovascular disease and all-cause mortality, CrossFit may benefit your long-term heart health [4].

Changing Body Composition

CrossFit combines cardio and resistance training, which may help your strength and general health [5].

Along with these advantages, you may notice that your abs begin to show or that your apparel fits differently.

That can benefit people who want to work toward those objectives through their training.

Even two days of CrossFit weekly exercise can help you reduce your body fat percentage while growing lean body mass and muscle mass.

Better Endurance

Woman doing russian twists while holding a ball

CrossFit workout, in general, is connected with increased endurance [6].

The more your endurance, the better you will do in the gym with greater volume exercises.

More Mobility and Flexibility

During typical, everyday motions, people frequently experience a limited range of motion or discomfort.

By only exercising 2 to 6 days weekly, the functional movements commonly used in a CrossFit workout can increase flexibility and mobility [7].

FAQs

Can I Do CrossFit if I’m Out of Shape?

Yes, you can do CrossFit if you're out of shape. It is very typical for an out-of-shape individual to start CrossFit. The workouts will be scaled to your skills by your coach, and the team will support you irrespective of your fitness level.

Is 20 Minutes of CrossFit Enough?

Yes, 20 mins of CrossFit is enough. A few minutes of intense exercise is always preferable to nothing, which can have significant, long-term advantages.

What Are the 7 CrossFit Exercises?

"The seven" CrossFit exercises are the hero CrossFit WODs. Athletes must do seven rounds for time: seven handstand push-ups, seven thrusters, seven deadlifts, seven knees-to-elbows, seven burpees, seven pull-ups, and seven kettlebell swings.

Supplementing Your At-Home CrossFit Workout

CrossFit workouts at home do not require the use of a barbell or a rowing machine. All you need is an understanding of functional exercises and a strategy.

While performing the aforementioned CrossFit workouts, don't forget the basics of eating healthily, getting enough rest, and utilizing these best pre-workout supplements for CrossFit athletes.

After putting the supplements into our routine testing, our clients confirmed that these products helped them get prepared before their next training session.


References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/
  2. https://pubmed.ncbi.nlm.nih.gov/21979806/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6873136/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4836566/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6322789/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7473349/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6784068/
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