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50 CrossFit Workouts you can Easily Do at Home

Crossfit


You don’t always have to go to the box, to train crossfit. If for some reason you can’t afford to join the gym, there are a lot of other options on how you can keep being active.

For example, you can try one of our at-home crossfit workouts you can easily tackle on in your living room, on the garden or if you’re lucky, in your own garage/basement gym.

CrossFit workouts yoy can easily do at home

When it comes to working out, this popular training regime gives you lots of freedom. All you need, for the following 50 crossfit workouts, is some basic equipment like jump rope, kettlebells, dumbbells and if possible, a pull up bar.

We also made sure that people, who have no training gear at all, get their share: there are WODs where all you need is your good will to work out.

Before going into our 50 crossfit workouts list, let’s repeat the vocabulary:

AMRAP: as many reps as possible
EMOM: every minute on the minute
KB: Kettlebell

If you can’t do running, perform the aerobic conditioning on any other training tool you have at home like spinner, assault bike, rower… or simply do walking instead.

Give benchmark crossfit workouts a try

  1. Annie

For time:

50-40-30-20 and 10-rep rounds of:

Double-unders

Sit-ups

  1. Helen

3 rounds, for time:

Run 400 meters

Kettlebell swings, 21 reps

12 pull ups

  1. Tabata Something Else

20 sec of work, 10 sec of rest, repeat 8 times for each exercise.

Tabata pull ups

Tabata push ups

Tabata sit ups

Tabata squats

  1. Death by burpees

Min 1: 1 burpee
Min 2: 2 burpees

Min 3: 3 burpees
Continue in this order until you can’t complete the specified number of burpees.

  1. Barbara

5 rounds, rest 3 minutes between each round:
20 pull ups

30 push ups

40 sit ups

50 squats

  1. Double-unders overload

For time:
500 double-unders
(Scaled: singles)

  1. Chelsea

EMOM for 30 min:

5 pull ups

10 push ups

15 squats

  1. Mary

AMRAP 20 minutes:

5 handstand push ups

10 one legged squats, alternating

15 pull ups

  1. Cindy

AMRAP 20 minutes:

5 pull ups

10 push ups

15 squats

  1. Murph

For time:
1 mile run

100 pull ups

200 push ups

300 air squat

1 mile run

CrossFit workouts you can do at home - Ricardo Pereira

  1. Nicole

AMRAP 20 min:
400m run
max res pull ups

  1. Angie

For time:

100 pull ups

100 push ups

100 sit ups

100 squats

  1. JT

For time, 21-15-9 reps of:

Handstand push-ups

Ring dips

Push ups

  1. Fat Helen

3 rounds, for time:

400 m run

21 kettlebell swings (32/24kg)

12 chest to bar

  1. Burpees overload

For time:

100 burpees

  1. Marguerita

50 reps of each exercise, for time:

Burpee
Push-up
Jumping-Jack
Sit-up
Handstand

  1. The Ghost

6 rounds:
1 minute of rowing (No rower? Do jumping jacks).

1 minute of burpees

1 minute of double-unders

1 minute rest

  1. Hero WOD: Michael

3 rounds for time:
Run 800 meters

50 back extensions

50 sit ups

  1. Hero WOD: Griff

For time:
Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

  1. Strict JT

No kipping, all exercises are performed strict.
For time, 21-15-9 reps of:

Handstand push-ups

Ring dips

Push ups

Workouts with kettlebells

  1. Feel the burn

10 rounds of 10 reps of:
KB swings
KB deadlifts
KB standing upright KB row

  1. Kettlebell Elizabeth

For time:
30 KB snatches, each hand

  1. The midline

5 rounds:
8 reps bent over row, left hand

8 reps bent over row, right hand
1 minute plank
1 minute rest

  1. KB Fran

21-15-9 reps for time:
Double kettlebell thruster
pull ups

  1. Kettlebell Diane

21-15-9 reps for time:
Double kettlebell deadlift
handstand push ups
(Scaled: normal or wall supported push ups)

  1. KB Cindy

8 rounds for time:
5 kettlebell snatches, left hand
5 kettlebell snatches, right hand
10 push ups
15 squats

  1. Burpee Kettlebell combo

3 rounds, 3 minutes test in between:
50 kettlebell swings
30 burpees

  1. Burn the quads

4 rounds for time:
15 KB lunges, right leg (KB in frint)
15 KB lunges, left leg (KB in front)
30 goblet squats

  1. Lunges

For time:
200 alternating lunges, hold one kettlebell in each hand

  1. Goodbye shoulders

Not for time, 5 rounds:

7 strict KB shoulder press, left hand

7 strict KB shoulder press, right hand

9 strict KB shoulder press, left hand

9 strict KB shoulder press, right hand

11 strict KB shoulder press, left hand

11 strict KB shoulder press, right hand

Max rep push ups

Easy CrossFit training to do at home - TJ García

Home crossfit workouts for beginners

  1. Death by squats

Min 1: 5 squats (on the bench or chair)
Min 2: 6 squats

Min 3: 7 squats

Continues in this order until you can complete the specified number of squats.

  1. Upper body

10 rounds, not for time:
3 wall supported push ups

5 squats
3 burpees

  1. Hold it

1 minute plank (put knees on the floor)
21 squats

1 minute plank (put knees on the floor)
15 squats

1 minute plank (put knees on the floor)
7 squats

  1. Home Cindy

AMRAP 20 min:
5 dips (on the chair)
10 wall supported push ups
15 (box) squats

  1. Home Fran

21-15-9 reps for time:
Dumbell thrusters
Band assisted pull ups  (or push ups)

Running workouts and sweat training sessions

  1. Run/squat

For time: 4 rounds
400m run
50 squats

  1. Upside down

For time: 6 rounds
200 meters run
10 burpees
30 handstand hold (wall supported)

  1. Eva

For time: 5 rounds
800 meters run

Kettlebell swing, 30 reps

30 pull ups

  1. CrossFit Games 2017 event 1

For time:
Run 1.5 miles

Swim 500 meters

Run 1.5 miles

  1. 5K

For time:

Run 5K

For courageous: high intensity workout routines

  1. Triceps burn

21-15-9

Dumbbell snatches
Ring dips (or dips on the chair)

  1. Insanity

For time:
100-90-80-70-60-50-40-30-20-10
Reps: burpees
Seconds: handstand hold

  1. Home Nancy

For time: 5 rounds
400 meters run
15 reps double kettlebell overhead squat

  1. The other Karen

For time:
150 reps of double kettlebell thrusters

  1. Burpees & Thrusters

21-15-9 reps for time:
Dumbbell thrusters
Reverse burpees

  1. Daily burn

42-36-24 reps of:
Double kettlebell deadlifts
Double kettlebell thrusters
push ups

  1. KB cleans

30 reps for time:
Double kettlebells clean and jerk

  1. Static strength

8 rounds, hold both exercises for 40 sec:
Handstand hold
Double kettlebell overhead hold

  1. Murph remixed

5 rounds for time:
20 pull ups
40 push ups
60 squats

Before and after, perform 100 burpees.

  1. Tabata high intensity

20 sec of work, 10 sec of rest, repeat 8 times for each exercise.

Tabata squat jumps

Tabata burpees

Tabata plank

Tabata lunge jumps

We want to hear your ideas: what is your favourite at-home crossfit workout?

Let us know in the comments below. Do you often train at home or do you prefer sweating in a gym, surrounded by your buddies?

Imagen: Men’s Fitness

CrossFit at home - Vrope Fire 2.0

Polona Fonda

Written by Polona Fonda

http://www.fondastrong.com/ Polona has been working in sports media for almost a decade. She is a former editor of the biggest European online magazine on functional fitness with expertise in graphic and interactive communication. Business aside, Polona is also a former competitive alpine skier with a passion for weightlifting, crossfit and outdoor sports.

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