Here you’ll find a running list of Crossfit workouts that you can do from home. Though you can find my favorite Crossfit workouts to do from here, this list will grow as I stumble across and test new workouts.
Get after it!
10 Rounds for Time:
- Sprint 100m
- Walk 100m
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Just Squats – Complete the following as fast as possible:
- 300 Air Squats for Time
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Full Body Sprint – 7 Rounds for Time:
- 10 Push-ups
- 10 Air Squats
- Run 200m
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8 Rounds for Time:
- 10 Push-ups
- 10 Air Squats
- 10 Burpees
- 10 Air Squats
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Michael – 3 Rounds for Time:
- Run 800m
- 50 Back Extensions
- 50 Sit-ups
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Burpee + Push-ups + Sit-ups Ladder
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:
- Burpees
- Push-ups
- Sit-ups
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20 minutes, as many reps as possible (AMRAP):
- 5 Handstand Push-ups
- 10 Pistol Squats
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For Time:
- Run 400m
- 50 Air Squats
- Run 400m
- 50 Push-ups
- Run 400m
- 50 Sit-ups
- Run 400m
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For Time:
- Run 1 mile
- 100 Sit-ups
- 100 Supermans
- Run 1-mile
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Leg Blaster
10 Round AMRAP:
- :30 seconds Max Squat Jumps
- :30 seconds rest
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8 Minute WOD:
- 2 Minutes Max Push-ups
- 1 Minute Rest
- 2 Minutes Max Sit-ups
- 1 Minute Rest
- 2 Minutes Max Air Squats
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10 rounds:
- 1 Minute Handstand
- 1 Minute Hold Bottom of Squat
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For Time:
- 800m of Broad Jump Burpees
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For Time:
21-15-9 of each exercise perform. Perform the set of 21 reps for each exercise, then 15, then 9
- Sit-ups
- Push-ups
- Air Squats
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Fantastic 50 – For Time:
- 50 Jump Tucks
- 50 Push-ups
- 50 Air Squats
- 50 Handstands
- 50 Walking Lunges
- 50 Sit-ups
- 50 Second L-Sit Hold
- 50 Burpees
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5 Rounds for Time:
- :30 Seconds Handstand
- 20 Air Squats
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Perform one exercise at the top of every minute. Rest for the rest of the minute, then perform the next exercise.
- Push-Up: 15
- Burpee: 10
- Plank: 30 seconds
Repeat circuit for a total of 15 minutes.
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21-15-9 Reps For time:
- Jump Squat: 21
- Handstand Push-Up OR Push-Up: 21
- Jump Squat: 15
- Handstand Push-Up OR Push-Up: 15
- Jump Squat: 9
- Handstand Push-Up OR Push-Up: 9
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Chipper For time:
- Walking Lunge: 50
- Mountain Climber: 40
- Box Jump OR Jump Squat: 30
- Push-Up: 20
- Burpee: 10
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Murph
- 1 mile run
- 100 pullups
- 200 pushups
- 300 air squats
- 1 mile run
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Mini-Murph – complete for time
- 1-mile Run
- 100 Push-ups
- 200 Air Squats
- 1-mile Run
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Micro Murph
- 10 rounds for time:
- 10 pushups
- 10 sit-ups
- 10 air squats
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Filthy 50 – For time
- 50 Squats
- 50 Push-Ups
- 50 Sit-Ups
- 50 Walking Lunge
- 50 Burpee
- 50 Superman
- 50 Step-Up
- 50 Pull-Up OR Resistance Banded Lat Pulldown
- 50 Hollow Rock
- 50 Jump Squat
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The Ladder
- Burpee: 10-9-8-7-6-5-4-3-2-1
- Sit-Up: 1-2-3-4-5-6-7-8-9-10
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Cindy
20-minutes, as many rounds as possible (AMRAP)
- 5 pullups
- 10 pushups
- 15 air squats
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No Equipment Cindy
- 5 pushups
- 10 situps
- 15 air squats
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Annie
For time:
- 50, 40, 30, 20, 10 double-unders
- 50, 40, 30, 20, 10 situps
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Death by Burpees
Until failure
- Minute 1: 1 burpee
- Minute 2: 2 burpees
- Minute 3: 3 burpees
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Karen
For time
- 150 wall balls
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Crossfit Open Workout 12.1
As many reps as possible:
- 7 minutes of burpees
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JT – For time:
- 21, 15, 9 handstand pushups
- 21, 15, 9 triceps dips
- 21, 15, 9 pushups
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Chad 1,000 – For time
- 1,000 step-ups
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Bounce and Dip – 5 rounds, for time
- 10 burpee tuck jumps
- 400-meter run
- 15 triceps dips
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Angie – For time:
- 100 pullups
- 100 pushups
- 100 situps
- 100 squats
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5k
- Run 5k as fast as possible
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Dealer’s Choice – Chipper for Time (Complete Unbroken)
- 4-minute wall sit
- 300 air squats
- 250 lunges
- 200 sit-ups
- 100 pistol squats
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10 minutes, AMRAP
- 200-meter run
- 10 pushups
Then, rest 2 minutes, and continue
8 minutes, AMRAP
- 200-meter run
- 15 squat thrusts
Then, rest 2 minutes, and continue
6 minutes, AMRAP
- 200-meter run
- 10 military presses
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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
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6 rounds:
- 10 Pushups
- 15 V-Ups
- 20 Jumping Air Squat
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16 minutes, do as many rounds as possible (AMRAP) of:
- 10 Burpees
- 10 Pullups
- 20 Lunges
- 20 Situps
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5 Rounds, Every Minute on the Minute
- Minute 1: 15 Pushups
- Minute 2: 10 Pullups
- Minute 3: 15 Situps
- Minute 4: 20 Lunges
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Burpee Pull-Up Ladder (Alternate Exercises)
- Burpees: 10-9-8-7-6-5-4-3-2-1
- Pullups: 1-2-3-4-5-6-7-8-9-10
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10 rounds for time of:
- 20 Mountain Climbers
- 20 Sit-ups
- 20 Air squats
- 20 Lunges
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7 Rounds for Time:
- 10 Lunges
- 10 Mountain Climbers
- 10 Pushups
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15 Minutes, As Many Rounds as Possible:
- 8 Burpees
- 8 Pushups
- 16 Pullups
- 16 Hanging Knee Tucks or Situps
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20 minutes, As Many Rounds As Possible (AMRAP) of:
- 21 Jumping Air Squats
- 15 Pushups
- 9 Burpee Pullups
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12 minutes and do as many rounds as possible (AMRAP:
- 8 Air Squats
- 8 Jumping Lunges
- 16 Russian Twists
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Tabata Rope Pushup Burpees
- Tabata Jump Rope (8 x 20 seconds working + 10 Seconds Rest)
– Rest 1 min
- Tabata Pushups (8 x 20 seconds working + 10 Seconds Rest)
– Rest 1 min
- Tabata Burpees (8 x 20 seconds working + 10 Seconds Rest)
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10 Minutes, as many reps as possible
- 40 Jump Ropes
- 15 Situps
- 12 Dumbbell Goblet Reverse Lunges (use a weighted backpack or sandbag for weight)
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For time:
- 100-m walking lunge
- 100 pushups
- 100 medicine-ball cleans
- 100 pullups
- 100-m walking lunge
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20 minutes As Many Rounds as Possible (AMRAP):
- 25 burpees
- 15 bodyweight back squats
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20 minutes As Many Rounds as Possible (AMRAP):
- 10 chest-to-bar pullups
- 15 pushups
- 20 single-leg squats, alternating
- Run 200 meters.
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6 rounds for time:
- 24 air squats
- 24 push-ups
- 24 walking lunges
- Run 400 meters
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Chelsea:
Every minute on the minute (EMOM) for 30 minutes
- 5 pullups
- 10 pushups
- 15 squats
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Candy:
5 Rounds for Time:
- 20 pull-ups
- 40 push-ups
- 60 air squats
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Emily
10 rounds for time:
- 30 double-unders
- 15 pullups
- 30 squats
- 100-m sprint
- Rest 2 minutes
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Another 21-15-9
- 21 burpees
- 21 thrusters
Rest 2 minutes
- 15 burpees
- 15 thrusters
Rest 2 minutes
- 9 burpees
- 9 thrusters
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3 sets of:
- 1/2-mile run
- Rest 3 minutes
- 1/4-mile run
- Rest 2 minutes
- 1/8-mile run
- Rest 5 minutes
– Repeat
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20 Minutes, As Many Rounds as Possible (AMRAP)
- 20 walking lunges
- 15 push-ups
- 30-second plank
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5 Rounds for Time
- 15 sit-ups
- 30 double-unders (or regular jump ropes)
- 15 air squats
- 30 double-unders (or regular jump ropes)
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12 Minutes AMRAP
- 20 wall-ball shots
- 20 single-leg squats
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Thrust & Run
For time:
- 21 dumbbell thrusters or kettlebell thrusters
- 400-meter run
- 18 dumbbell thrusters or kettlebell thrusters
- 400-meter run
- 15 dumbbell thrusters or kettlebell thrusters
- 400-meter run
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10 minutes AMRAP:
- 10 squats
- 9 dumbbell snatches, right arm
- 10 push-ups
- 9 dumbbell snatches, left arm
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For time:
- 100 double-unders
- 21 burpees
- 75 double-unders
- 15 burpees
- 50 double-unders
- 9 burpees
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For time:
- 50 dumbbell deadlifts
- 50 sit-ups
- 50 box step-ups
- 50 single-arm dumbbell thrusters
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Mary
AMRAP for 20 minutes:
- 5 Handstand push-ups
- 10 One-legged squats, alternating
- 15 Pull-ups
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Barbara
5 rounds for time
- 20 pull-ups
- 30 push-ups
- 40 sit-ups
- 50 squats
– rest for 3 minutes between rounds
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3 rounds of 3 Minutes AMRAP each round of:
- 15 sit-ups
- 15 lunges
– Rest 2 minutes + Repeat
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3 rounds for time:
- Run 800 meters
- 50 air squats
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For time:
- 21 air squats
- 21 pushups
- 15 air squats
- 15 pushups
- 9 air squats
- 9 pushups
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8 rounds for time:
- 10 sit-ups
- 10 burpees
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For time:
- 100 jumping jacks
- 75 air squats
- 50 pushups
- 25 burpees
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10 rounds for time:
- 10 air squats
- 10 pushups
- 10 situps
- 10 dips
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20 minutes As Many Reps as Possible (AMRAP):
- 20 walking lunges
- 20 situps
- 20 pushups
- 20 squats
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4 rounds for time:
- 400 meter run
- 20 burpees
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For time:
- 400 meter run
- 21 squats
- 21 burpees
- 15 squats
- 15 burpees
- 9 squats
- 9 burpees
- 400 meter run
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Every minute on the minute for 20 minutes:
- 5 push-ups
- 10 sit-ups
- 15 squats
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15 minutes, As Many Reps as Possible (AMRAP):
- 5 push-ups
- 15 sit-ups
- 30 squats
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For time:
- 50 Sit ups
- 25 tuck jumps
- 40 push ups
- 25 vertical jumps
- 30 squats
- 25 burpees
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3 rounds for time:
- Run a half mile
- 30 burpees
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4 rounds for time:
- 20 burpees
- 20 push ups
- 20 sit ups
- 20 squats
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10 rounds for time:
- 12 burpees
- 12 pull-ups
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20 minutes, as many reps as possible (AMRAP):
- 5 pushups
- 10 sit ups
- 15 squats
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20 minutes AMRAP:
- 5 handstand pushups
- 10 one legged squats
- 7 rounds for time:
- 7 handstand pushups
- 7 squats
- 7 pull-ups
- 7 burpees
- 7 pushups
- 7 sit ups
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Chelsea – Perform Every Minute on the Minute for 30 min:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
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Mary – AMRAP for 20 minutes:
- 5 Handstand push-ups
- 10 1-legged (pistol) squats
- 15 Pull-ups
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Chipper WOD, completing all reps for time:
- 800m run
- 50 burpees
- 400m run
- 50 pull ups
- 200m run
- 50 press ups
ABOUT THE AUTHOR
Carlos is a nomad, slow traveler, and writer dedicated to helping others live abroad and travel better by using his 7+ years of experience living abroad and background as a management consultant and financial advisor to help other nomad and expats plot better paths for an international lifestyle. Click here to learn more about Carlos's story.