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89 More Crossfit Workouts to Do At Home With No or Minimal Equipment

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