30 CrossFit Workouts You Can Do At Home

by Pat Hanavan on April 19, 2013

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These CrossFit workouts are perfect for anyone out on the road or who simply can’t get to the gym for some reason. These are “no equipment necessary” workouts other than a stopwatch, a pull up bar (easily improvised) and a jump-rope – which takes up no space at all. So, whether you are planning to exercise in your hotel room, your front room, your garage, the local park, or your back yard here are 30 Workouts to try. Don’t forget to time yourself when doing these workouts. That way you can notice improvements in the future. The majority of these are against time, anyway, unless otherwise stated. So, here goes! Do these exercises as fast as you can for a terrific home WOD.

1. Run for a half mile, followed by 50 push-ups x 3 times.

2. Run for a quarter mile, followed by 50 pull ups x 3 times.

3. Run for a quarter mile, followed by 50 squats x 4 times.

4. Run for one mile, followed by 100 pull ups, 200 push-ups, 300 squats then run another mile.

5. Run a quarter mile, then do as many pull ups as you can x 5 times.

6. Do a series of pull-ups and dips – counting 50, 40, 30, 20, then 10 of each.

7. Do a series of double-under’s and sit-ups – counting 50, 40, 30, 20 then 10 of each.

8. Using your max weight do 7 sets of 1 rep weighted pull-ups.

9. 100 Burpee‘s.

10. 100 Pull-ups.

11. 150 Burpee’s.

12. Do 50 squats, followed by 100 rope jumps x 5 rounds.

13. Do a series of 30 walking lunges, 20 pull-ups, run for a quarter mile then 30 box jumps, 20 dips and another quarter mile run.

run14. 12 Burpee’s, followed by 12 pull-ups x 10 rounds.

15. Do a series of 50 double-under’s, followed by 75 squats x 3 rounds.

16. Do a series of double-under’s, push-ups then pull ups – 50, 30, then 20 of each.

17. Complete 5 box jumps, followed by 10 pull ups, and 15 knees to elbows as many times as you can in 20 minutes.

18. 50 Squats followed by 30 pull-ups and 15 handstand push-ups x 5 times.

19. Do 5 pull-ups, followed by 10 push-ups then 15 squats x 20 rounds.

20. Run 5k as fast as you can.

21. Run for a quarter mile then rest for 2 minutes x 4 times.

22. Run for a half mile then rest for 2 minutes x 3 times.

23. Complete 5 medicine ball cleans, followed by 10 pistols and 15 double under’s – do as many as you can in 20 minutes.

24. Complete 50 sit-ups, followed by 50 double under’s, then 50 more sit-ups, then 50 walking lunges, then 50 Burpee’s, followed by another 50 sit-ups.

25. 50 Burpee pull-ups.

26. Sprint a half mile uphill, then a half mile downhill.

27. Run 100 meters as quickly as you can, rest for 1 minute x 10 times.

28. Run 10k.

29. Run a half mile, then a quarter mile backwards x 2 times.

30. Complete 25 inverted Burpee’s, followed by 25 pull-ups and 25 Burpee’s x 5 times.

{ 13 comments… read them below or add one }

Erica Barnes July 12, 2013 at 6:59 pm

Should only one of these be done per day?
How often should the WOD be done- 3/4 x a week?

Remi Ducharme July 17, 2013 at 10:49 am

Yes Erica it should be done approximately 3 to 4 X a week otherwise you will not see any results. You will feel the strain after the second day but you need to keep pushing to the Max :)

Rosie Manning July 31, 2013 at 10:35 am

good info~

Selena Diaz August 29, 2013 at 8:37 pm

Great ideas for when you don't have all the equipment you need on hand!

Pizo Rants October 17, 2013 at 2:34 pm

During your Runs are you supposed to have a van follow you with a Chin-up Bar, A Jump rope, a Medicine ball and a Box or do you throw these into a Backpack and carry them with you?

Sandra Barrera October 31, 2013 at 5:11 pm

Do you do all thirty everydayk

More Info November 25, 2013 at 10:45 pm

Just simply had to state Now i am thrilled I happened onto your internet page.

lifter January 28, 2014 at 9:51 am

You do sets of 100 when doing pull ups? Now thats intense – and i thought my 100 ab-rollers was tough lol

physio March 10, 2014 at 1:34 am

Haha that has to be a joke…
I dont know if it will get you fit, but surely it will get you injured

I Go To Crossfit June 14, 2014 at 3:44 pm

Listen up Physio, it does get you fit and it brings incredible results. I’m sure you workout by yourself in a local gym where there is no one there to push you so you just do half-ass workouts. You won’t get injured from these unless your motions aren’t clean. You clearly have never gone to Crossfit or else you would know that you don’t have to do the 100 pull-ups non stop. You do as many as you can and try to keep pushing forward. If you can’t do 100 than you scale it down to what you can do.

Matt June 22, 2014 at 7:07 am

That’s awesome ! I’m so gonna try these workouts ! Can’t wait to start !

Josh J August 3, 2014 at 3:39 pm

Physio, not to gang up on you but I have my Soldiers do a total of 100 pullups (another benefit is it helps you shoot better- just trust me). The logic is it if takes you 10 hours to do 100 the first time, you can measure progress by how much time you can shave off, maybe the next week/month you can do 100 in an hour, maybe a month later 100 in 10 minutes…. and so on. Another trick, I have pullup bars / Rings leading into my kitchen and my office (a bit extreme I know)…. and yes everyone pays “toll.” Do 10 every time you go in. After my first month or so of doing this I was doing sets of 40-50 and 3-4 times a week about 500 or play a game how many can I do in a day. Get creative bring a towel with you and run to a soccer/football field or basket ball court do them off the goal post, or throw the towel over the goal post and grab both ends to help your grip strength or find a tree, if you have a van with you you can open the back door and hold on the the roof- keep your feet/legs in an “L” position and you should have plenty of space… I’ve done that too, we don’t always have access to gyms in Afghanistan and Iraq.

Josh J August 3, 2014 at 3:48 pm

Oh another great exercise if you have stairs in your hotel or office building (should be the road less traveled by most) you can do bear crawls head fist, then go backwards.
3 rounds of-
Pushups 1 min, Pullups 1 min, abs 1 min (your pick), Lunges/Jumping lunges x 15,
Stair crawl DOWN (head first) /? Up (feet first) a flight of steps.

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