CrossFit Workouts You Can Do at Home

CrossFit is more than just running to the box. If for some reason you can’t visit the gym, there are a lot of other alternatives on how you can stay active.

CrossFitters are perceived to be some of the most extreme workout junkies around. But even the most dedicated WOD-disciples won’t be capable of getting into the gym every single day.

For those of you who aren’t certain what that all means, don’t worry. WOD, in CrossFit language, means Workout of the Day. When it comes time to get perspiring in the box (CrossFit gym, natch), the WOD serves as a set of directions for the physical activities you’re tasked to complete.

Most of the time, you’ll have to use some equipment like barbells, kettlebells, ropes, and more to achieve your WOD. CrossFit programming is designed around Olympic-style lifts like cleans, presses, and snatches. But every so often, the devices take a back seat to more fundamental physical challenges.

You’ll need basic equipment like a jump rope and pull-up bar for a few of the WODs, but most of them can be performed with just your body weight. CrossFit has also freshly expanded its supervision to be more inclusive for people of all physical abilities (particularly older folks) using non-traditional tools. That way, you can find some more scalable methods, no matter what gear you have at hand.

When it gets to working out, this popular training regime gives you lots of freedom. All you need, for the following CrossFit workouts, are some fundamental equipment like jump rope, kettlebells, dumbbells, and if attainable, a pull-up bar.

No gym, no problem

CrossFit workouts are based on working movements similar to what you do in daily life.

The CrossFit methodology allows the chance for people from all walks of life seeking health or fitness to complete these workouts. Meaning, even a grandmother can workout with her young adult granddaughter.

Studies have shown that CrossFit workouts can develop VO2 max (the maximum amount of oxygen your body utilizes during intense exercise), strength, and endurance and may develop body composition. Having a healthy body composition basically means producing more muscle than fat.

So yes, that suggests CrossFit could get you one step closer to those Michelle Obama arms, and you don’t even have to leave your house.

But before moving into our CrossFit workouts list, keep this vocabulary in mind:

AMRAP: As many reps as possible

EMOM: Every minute on the minute

KB: Kettlebell

If you’re just starting in the world of CrossFit, don’t be afraid to modify any of the workouts for reps or time. Here are the different routines you can try at home.

21-15-9

  • 21 burpees
  • 21 thrusters
  • Rest 2 minutes
  • 15 burpees
  • 15 thrusters
  • Rest for 2 minutes
  • 9 burpees
  • 9 thrusters

Try to complete 21 burpees and 21 thrusters, and then take a quick break. Thrusters consolidate a front squat and an overhead press, and burpees include jumping up and then dropping down into a plank position over and over.

Experts describe thrusters and burpees as workouts that everyone loves to hate. They’ll work out your entire body.

In the second round, perform 15 reps of each movement. Take another break before completing the final round of 9 reps of each movement.

Interval running

Perform 3 sets of the following:

  • 1/2 mile run
  • Rest for 3 minutes
  • 1/4 mile run
  • Rest for 2 minutes
  • 1/8 mile run
  • Rest for 5 minutes

Jump outside for this good old solid workout! If you have a treadmill in your house, you don’t even need to leave your home.

Running is a comprehensive form of cardio and gets the heart pumping. Your lower-body muscles and strength will really reap the benefits.

AMRAP 20 minutes

Complete as many rounds as possible (AMRAP) of the following in 20 minutes. If you really want to rest, rest for only 1 minute at a time:

  • 20 walking lunges
  • 15 push-ups
  • 30-second plank

Be ready for Jell-O legs and howling pains for a week! With walking lunges, you’ll receive a controlled step forward after every lunge, making sure to alternate legs.

You can perform push-ups on the floor or on furniture. These movements hit your lower body, core, and upper body. And according to experts that when planks are performed correctly, you’ll definitely notice the benefits!

Be sure to hold your spine in a neutral position, your core tight, and your hips lifted.

5 × 8 – 10

Perform 5 sets of the following:

  • 8–10 deadlifts
  • 8–10 overhead presses/strict presses
  • 8–10 bent-over rows

Deadlifts are going to get that booty burn, and the row and press works your upper body.

Deadlifts consist of dragging a weighted barbell from the floor, lifting your hips and shoulders at the same rate. The end result should be an entire hip and knee extension.

For a strict press or overhead press, grasp a barbell or dumbbells at shoulder level while standing with your knees slightly bent. Then drive the weight up over your head. Your back will feel it when you’re performing the bent-over rows.

Stand with your knees slightly bent, carrying weight in both of your hands. Lean forward while retaining a flat back. Extend your arms straight, and then raise the weights straight up to chest level, squeezing shoulder blades together as you do.

For movements like the strict press and row, you can perform the reps with one arm at a time rather than both.

Walls to Knees

Perform the following exercises for 20 minutes, as many rounds as possible (AMRAP).

Set a timer for 20 minutes. Perform as many rounds as possible before the clock runs out. If you’re striving to complete many rounds at all, try sizing down with a 15-minute AMRAP of 10 hanging knee raises and 50-foot bear crawls.

You’ll be required to have a pullup bar for this WOD.

5 rounds for time

Complete 5 rounds of the following:

  • 15 sit-ups
  • 30 double-unders (or regular jump ropes)
  • 15 air squats
  • 30 double-unders (or regular jump ropes)

Perform regular sit-ups followed by double-unders (jump-roping with the rope going under twice) or traditional jump rope and then air squats. This includes pretending to sit down in an invisible chair.

Your endurance and lower and upper body strength will develop with this workout.

Wall ball shots and squats

Complete as many rounds as possible (AMRAP) of the following in 12 minutes. If you want to take a break, rest for only 1 minute at a time:

  • 20 wall-ball shots
  • 20 single-leg squats

For wall-ball shots, throw a medicine ball (or a filled backpack) against a strong wall. Strive to hit a spot higher up on the wall but can still let you catch the ball.

Single-leg squats are just like traditional squats, but you only do one leg at a time while feeling the burn!

Candy

Complete 5 rounds of the following:

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

This workout is powerful and can take as long as you need.

To begin the pull-ups, you can use a pull-up bar, a strong tree branch, or a door. If you don’t feel satisfied doing that, open your door and wrap a towel around the handles. From there, you can perform a pull-up using your body weight.

Follow with push-ups and squats then perform the same exercise again.

Unfortunately, this set does not include Candy of WOD for women.

The Girl workouts are notoriously challenging. Greg Glassman, the founder and CEO of CrossFit, states that anything that can leave you flat on your back thinking “What just happened to me?” earns a female name.

Chelsea

Each minute on the minute (EMOM) for 30 minutes.

  • 5 pullups
  • 10 pushups
  • 15 squats

For CrossFit newbies, EMOM means that you’ll complete a round of the workouts at the start of every minute, resting until the start of the next 60 seconds. That will get more difficult, and eventually, you might not have any time to rest.

If you commence running behind the clock, complete the period at your own pace, counting the number of rounds you can attain before the timer sounds.

Tabata intervals

Complete 2 rounds of the following:

  • Tabata burpees 20 seconds
  • Rest for 10 seconds
  • Tabata weighted sit-ups 20 seconds
  • Rest for 10 seconds
  • Tabata kettlebell/dumbbell swings 20 seconds
  • Rest for 10 seconds
  • Tabata burpees 20 seconds
  • Rest for 10 seconds

To do burpees, jump up and place your hands on the floor, and then jump with your feet back into a plank position. Jump your feet forward again then repeat the process.

For weighted sit-ups, take a kettlebell or dumbbell in front of your chest while performing sit-ups.

For kettlebell or dumbbell swings, stand in a semi-squatted pose with a straight back and swing the weight between your legs. Make sure that you engage your legs and core, not your arms and back, to control the swings.

Tabata is a type of high-intensity interval training (HIIT) that consists of 20 seconds of intensive exercise followed by 10 seconds of rest.

Research recommends that both HIIT and more moderate workouts can have beneficial effects on body composition. It’s just that but HIIT needs less time. That’s because HIIT forces your muscles and heart to work hard for a short time, which in turn burns calories at a greater rate (even after you’ve stopped exercising).

Lunge Ball Burner

Do the following exercises:

Set a timer and observe how quickly you can complete the circuit using proper form. Set the time for under 30 minutes or less, as per recommendation of the CrossFit.com community.

Thrust and run

  • 21 dumbbell thrusters
  • 400-meter run
  • 18 dumbbell thrusters
  • 400-meter run
  • 15 dumbbell thrusters
  • 400-meter run

To accomplish these exercises, perform a front squat and an overhead press with dumbbells.

You’ll follow up your first 21 thrusters with a 400-meter run instantly (that’s about one-quarter of a mile). In the next round, perform 18 thrusters and a run, and in the final round, another 15 thrusters and a run.

You’ll surely break a sweat in no time.

SYLB (Support Your Local Box) workout 1

Complete as many rounds as possible (AMRAP) of the following in 10 minutes:

  • 10 squats
  • 9 dumbbell snatches, right arm
  • 10 push-ups
  • 9 dumbbell snatches, left arm

First, perform some regular squats. Then, for snatches, stand with a dumbbell or any weighted object between your feet.

Alternating between your right and left arm, grasp the weight and raise it over your head, assuring that your knees stay soft so they don’t lock up. According to experts, standing up fast is necessary during snatches. That’s because it allows you to keep the dumbbell close to your body for shoulder safety.

SYLB workout 2

  • 100 double-unders
  • 21 burpees
  • 75 double-unders
  • 15 burpees
  • 50 double-unders
  • 9 burpees

Be in the mood for jumping when you pick this WOD? These exercises will surely get those calf muscles burning!

Double-unders are jump rope reps with the rope passing under your body twice every time. Nonetheless, you can opt to do regular jump rope.

To perform burpees, jump up and place your hands on the floor, and then jump your feet back into a plank position. Jump your feet forward again and repeat the same process.

SYLB workout 3

  • 50 dumbbell deadlifts
  • 50 sit-ups
  • 50 box step-ups
  • 50 single-arm dumbbell thrusters

A unique move in this WOD is step-ups. They will really get those quads and hamstrings working.

Step up onto a 1-to-2 feet box with your right foot, concentrating on contracting your right glute and right hamstrings (not just pushing off with your left foot). Maintain control as you take a step back down, then repeat on the other side.

The chances that you have a large, stable box in your home probably aren’t very good. So try to do this move on a chair or even your staircase!

5 rounds of 20

  • 5 rounds of:
    • 20 seconds of deadlifts
    • Rest for 10 seconds
    • 20 seconds of push-ups
    • Rest for 10 seconds
  • 5 rounds of:
    • 20 seconds of squat cleans
    • Rest for 10 seconds
    • 20 seconds of pull-ups
    • Rest for 10 seconds
  • 5 rounds of:
    • 20 seconds of hang power snatches
    • Rest for 10 seconds
    • 20 seconds of sit-ups
    • Rest for 10 seconds

These are more Tabata/HIIT workouts to get those calories burning!

To perform a squat clean, drag the barbell from the floor and heave it up to your shoulders, tucked under your chin. In the same movement, lower your body into a full front squat. Then stand back up.

A power snatch is a similar movement, except you take the bar at hip level and then, in one swift move, raise it up and over your head.

Angie

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

Another Girl WOD with a lot of zeros, these workouts are particularly tough! The goal is to finish it as fast as possible.

You can divide the reps any way you’d like. For example, you could perform 10 rounds of 10 pull-ups, 10 push-ups, and more to break it up or do them all in a row and go on to the next movement.

 Next time you perform it, try for a shorter time. If you’re up for next time, that is.

Murph

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

The exercises aren’t elegant, but Murph will surely have you sweating. Take as long as you demand to get through this workout.

This WOD was a favorite pick of the late Navy SEAL Lt. Michael Murphy, and is now a common exercise performed in CrossFit gyms on Memorial Day to honor fallen soldiers.

Scaled Murph

This is an improved version of the notoriously challenging Murph workout for anyone who wants the experience but can’t achieve the RX’d (full) version.

  • Half-mile run
  • 50 pullups
  • 100 pushups
  • 150 squats
  • Half-mile run

Final Thoughts

Towel off, get a drink, and perform some stretches after completing the exercises listed above. But remember that challenging workouts go hand in hand with taking in good nutrition too.