CrossFitters are known to be some of the most intense workout junkies around, but even the most dedicated WOD-disciples won’t be able to get into the gym every single day. Especially during the coronavirus pandemic, facilities will close—but your desire to train won’t stop once the doors are shut.
For those of you who aren’t exactly sure what that all means, don’t worry. WOD, in CrossFit parlance, means Workout of the Day. When it comes time to get sweaty in the box (CrossFit gym, natch), the WOD serves as a set of instructions for the physical challenge you’re tasked to complete.
Most of the time, you’ll have to use equipment like barbells, kettlebells, ropes, and more to complete your WOD—CrossFit programming is built around Olympic-style lifts like cleans, presses, and snatches. But every so often, the implements take a back seat to more basic physical challenges.
Skip out on the big weights and barbells and check out these CrossFit workouts to do at home. If you’ve never tried CrossFit before, think about checking out these workout styles as a trial to take on ahead of stepping foot in a box. You’ll need basic implements like a jump rope and pull-up bar for a few of the WODs, but most of them can be completed with just your bodyweight. CrossFit has also recently expanded its guidance to be more inclusive for people of all physical abilities (specifically older folks) using non-traditional implements, so you’ll be able to find some more scalable routines, too, no matter what gear you have at hand.
If you’re just starting out in the CrossFit world, don’t be afraid to adjust any of the workouts for reps or time.
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The Workouts
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Walls to Knees
20 minutes, as many rounds as possible (AMRAP)
Set a timer for 20 minutes. Complete as many rounds as possible before the clock runs out. If you’re struggling to finish many rounds at all, try scaling down with a 15 minute AMRAP of 10 hanging knee raises and 50-foot bear crawls.
You’ll need a pullup bar for this WOD—check this one out if you don’t have one at home.
Lunge Ball Burner
For time
- 100-m walking lunge
- 100 pushups
- 100 medicine-ball cleans
- 100 pullups
- 100-m walking lunge
Set a timer and see how quickly you can finish the circuit using proper form. Shoot for a time under 30 minutes, according to feedback from the community on CrossFit.com.
If you don’t have a medicine ball handy, check out this option.
The Burpee Sprint Maxout
5 2-minute rounds
- 10 burpees
- 200-m sprint
- Max-rep burpees
Give your all during your reps, then rest for 3 minutes between rounds.
2-Minute Burpee Burnout
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5 2-minute rounds
- 10 burpees
- 200 meter sprint
- Max-rep burpees
You don’t have to crush through this workout nonstop. Rest for 3 minutes between rounds.
Burpee-Bodyweight Squat Duo
20 minutes AMRAP
- 25 burpees
- 15 bodyweight back squats
PPSR
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20 minutes AMRAP
- 10 chest-to-bar pullups
- 15 pushups
- 20 single-leg squats, alternating
After every 3 rounds, run 400 meters.
Loredo
Six rounds for time
- 24 squats
- 24 pushups
- 24 walking lunge steps
- Run 400 meters
Cindy
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20 minutes, as many reps as possible (AMRAP)
- 5 pullups
- 10 pushups
- 15 squats
Set a timer for 20 minutes. Complete as many rounds as you can before the clock runs out.
Chelsea
Every minute on the minute (EMOM) for 30 minutes
- 5 pullups
- 10 pushups
- 15 squats
For CrossFit newbies, EMOM means that you’ll perform a round of the exercises at the start of every minute, resting until the start of the next 60 seconds. That will get harder, and eventually you might not have any time to rest.
If you start running behind the clock, finish out the period at your own pace, counting the number of rounds you can get in before the timer sounds.
Annie
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Descending rounds of 50-40-30-20-10 reps
- Double-unders
- Situps
You’ll need a jump rope for the double-unders. To perform situps per CrossFit specs, put the soles of your feet together and reach your arms back over your head on each rep.
Angie
For time
- 100 pullups
- 100 pushups
- 100 situps
- 100 squats
If the century mark proves to be too much, scale the pullups and pushups down to 60 reps. Aim to finish in 20 minutes for a respectable mark, according to WODcalculator.com.
Candy
5 rounds for time
- 20 pullups
- 40 pushups
- 60 squats
Set a timer and rip through 5 rounds of this workout. Beginners can aim to finish in 30 minutes, according to WODcalculator.com.
Emily
10 rounds for time
- 30 double-unders
- 15 pullups
- 30 squats
- 100-m sprint
- Rest 2 minutes
Murph
For time
- 1 mile run
- 100 pullups
- 200 pushups
- 300 squats
- 1 mile run
Perform this Memorial Day staple wearing a weighted vest for the full experience.
Scaled Murph
This is an adjusted version of the notoriously tough Murph workout for anyone who wants the experience, but can’t complete the RX’d (full) version.
- Half-mile run
- 50 pullups
- 100 pushups
- 150 squats
- Half-mile run
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