Do you want to get your workout going on at home? Then you’re most definitely in the right place. We’re going to give you the rundown on the best CrossFit WODs that can be done at home. Just because you can’t get to the gym doesn’t mean that you have to skip your workout!
Top 10 CrossFit WODs for at Home
CrossFit is a power and conditioning program consisting mainly of a mix of aerobic exercise, Olympic weightlifting, and gymnastics. Usually CrossFit exercises can be pretty intense. They test the limits of your speed, strength, and endurance. However, holiday, travel, and other seasonal obligations can put a hindrance on even the best-laid training plans and it can be pretty difficult to make it to the gym.
However, you do a number of different CrossFit WODs at home so you can stay in shape even during the holidays.
But don’t worry, because here are some suggestions that will help you retain your daily workout regime anywhere when away from the gym. They can be performed at home with only a few key pieces of equipment. For some advice on setting this up, please see: Setting up a CrossFit Gym in your Garage. Keep reading for some of the best CrossFit WODs that can be performed at home!
It’s easier than ever to work out at home.
CrossFit Wod at Home #1
Perform each of the drills mentioned below for the prescribed number of repetitions for 10 minutes. Once you complete each exercise, start back at the beginning. Try to get through as many rounds as you can without taking a rest. Keep count of how many rounds you can get so that you can outdo your own records next time. You can use a CrossFit journal to keep track of your progress.
- Burpees – 20 reps
- Sit-ups – 30 reps
- Air squats – 30 reps
Daily WOD at Home #2
Go through all four exercises described below to complete one round. Do the exercises without stopping. Rest minimally between rounds if possible. Try to finish five rounds.
- Handstand push-ups – 10 reps
- Jumping lunges – 5 reps per leg
- Sprint – 200 meters
- Mountain climbers – 15 reps
You can perform handstand push-ups on the outside of your home, against a wall or fence. If you are unable to do that, just do regular push-ups. If you have no way to measure 200 meters, just run fast for 30 seconds.
CrossFit Wod to do at Home #3
You’ll do this exercise minute by minute, so all four exercises should take four minutes.
- Burpees – 10 reps
- Box jumps – 15 reps
- Burpees – 10 reps
- Kettlebell swings – 10 reps
For the first minute, you can do 10 burpees in 60 seconds. If you complete the 10 burpees and still have time, you can rest until the second minute starts. Then, do 15 box jumps. Jump on an exercise bench or up a step if you don’t have a box. Try to finish 15 jumps in one minute. If you can do all 15 reps within the stipulated time, then you can rest and wait for minute three to begin. If you can’t, start the kettlebell swings when the wall timer clock strikes the third minute. Now perform 20 kettlebell swings. At minute four you’ll go back to burpees.
Practice in this way for 20 minutes. Eventually, you’ll have completed five sets on these exercises.
This workout may seem not so difficult because you have some rest periods, but as you get exhausted those rest periods will keep getting shorter.
p.s. Check out some of our top recommendations for an adjustable kettlebell. It’s ideal for a home gym.
Best CrossFit Workouts for Home #4:
If you’re not used to running quickly for a prolonged period of time, this training will probably be a bit tough. But it’s excellent if you want to push yourself to the limit.
- Run – 700 meters
- Sit-ups – 150 reps
- Air squats – 100 rep
- Push-ups – 50 reps
- Run – 700 meters
The strategy is to keep moving. Double everything if you an even more serious workout. Or, you can do the run in between each of the other exercises. For example: Run, sit-ups, run, air squats, run, push-ups, run. This is one of the best CrossFit WODs you can do at home if you’re looking to increase your speed and agility.
Home CrossFit Wod #5
Below is another suggestion for a CrossFit at home workout. Try to complete one round as quickly as possible. Then, do the complete circuit four more times, for a total of 5 rounds. Complete it as quickly as possible.
- Alternating pistol squats – 10 reps
- Push-ups – 10 reps
- Box jumps – 10 reps
- Pull-ups – 10 reps
- Sit-ups – 10 reps
Pistol squats are a fairly cutting-edge movement, but you can perform them by holding onto a wall for balance or using a counterweight. If you are unable to do pull-ups, just omit them from the regime and perform the other four exercises.
Wod Workouts at Home #6
Complete 10 rounds as quickly as possible. This one is perfect for hotel rooms where you may have very minimal equipment at your disposal. If this is too easy for your fitness levels, increase the number of reps to 15 or 20.
- 10 air squats
- 10 pushups
- 1o situps
- 10 dips
#7: 10 Minute CrossFit Workout at Home
This should take most people around 10 minutes, but complete it as quickly as possible. You can do it easily around your house if you measure out a distance of approximately 400m for the run, or 200m out and 200m back. Stop after 400 m and do 20 burpees.
Complete 4 rounds for time:
- 400 m run
- 20 burpees
If it takes you under 10 minutes, then add 10 pushups into each round as well the next time you do it.
#8: Endurance WOD at Home
You can use whatever machine you have access to (rower, assault bike, etc.) or just put on your running shoes and go outside! Run, row, or bike 5km for time. Or, go for 10 km if you are already in good shape.
At Home Workout #9
Complete the following for time. If you want to have a longer workout, then complete the circuit twice.
- 50 Sit ups
- 25 tuck jumps
- 40 push ups
- 25 vertical jumps
- 30 squats
- 25 burpees
CrossFit Workout for Home #10
This one is the simplest of the bunch. Choose something and do 100 (or 50 if you’re a beginner) of them for time.
- Air squats
- Lunge walk steps
30 Minute CrossFit Workout at Home
Do you have just 30 minutes to spare to improve your health and fitness today? Then you’ll need to check out this 30 minute WOD that doesn’t require any equipment besides what you might have at home already.
Get Fit and Have Fun With these CrossFit Exercises at Home
These are in short some of the CrossFit WODS that you can easily perform at home or when you are on the move. You don’t need a lot of specialized equipment for these workouts, nor do you need a partner. Now, you can now catch up with your daily CrossFit WODs no matter where you are. Time to get fit and have some fun!
What about Cardio During CrossFit WODs?
If you’re looking for one of our favourite options for a cardio focused CrossFit workout, then consider getting yourself a rowing machine or an assault bike. They’re reasonably priced, small and can often fold, plus offer an excellent workout. You’ll also see both of these machines quite commonly at the CrossFit Games.
There are a number of common questions that people have about doing this kind of workout at home. Here are the answers to some of the most popular ones.
What equipment do I need for home WODs?
It depends on the specific WOD, but common equipment includes dumbbells, kettlebells, jump ropes, resistance bands, and a pull-up bar.
Are bodyweight exercises suitable for home WODs?
Yes, bodyweight exercises are perfect for home WODs and can be very effective.
How long do home WODs typically last?
Home WODs can vary in duration, but they usually range from 10 to 30 minutes.
How often should I do home WODs?
It depends on your goals and fitness level, but 3-5 times a week is a good starting point.
Should I warm up before starting a home WOD?
Yes, it’s crucial to warm up before any workout to prepare your body and reduce the risk of injury.
Are home WODs effective for weight loss?
Yes, home WODs can be an effective part of a weight loss program when combined with proper nutrition.
Can I do home WODs with a partner?
Yes, home WODs can be a fun and motivating activity to do with a partner or family member.
Are home WODs suitable for older adults?
Yes, home WODs can be modified to accommodate different age groups and fitness levels, including older adults.
Should I consult a fitness professional before starting home WODs?
If you’re new to exercise or have any underlying health concerns, it’s always a good idea to consult a fitness professional or your healthcare provider before starting a new workout routine.
Have your say about CrossFit WODs at Home
What are your thoughts about these CrossFit workouts that can be done at home? Will they put you to the test, or do you have suggestions for other home workouts that you like to do? Leave a comment below and let us know what you think. We’d love to hear from you.
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