50 CrossFit Workouts you can Easily Do at Home
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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.
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.
Contents
Give benchmark crossfit workouts a try
Annie
For time:
50-40-30-20 and 10-rep rounds of:
Double-unders
Sit-ups
Helen
3 rounds, for time:
Run 400 meters
Kettlebell swings, 21 reps
12 pull ups
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
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.
Barbara
5 rounds, rest 3 minutes between each round:
20 pull ups
30 push ups
40 sit ups
50 squats
Double-unders overload
For time:
500 double-unders
(Scaled: singles)
Chelsea
EMOM for 30 min:
5 pull ups
10 push ups
15 squats
Mary
AMRAP 20 minutes:
5 handstand push ups
10 one legged squats, alternating
15 pull ups
Cindy
AMRAP 20 minutes:
5 pull ups
10 push ups
15 squats
Murph
For time:
1 mile run
100 pull ups
200 push ups
300 air squat
Nicole
AMRAP 20 min:
400m run
max res pull ups
Angie
For time:
100 pull ups
100 push ups
100 sit ups
100 squats
JT
For time, 21-15-9 reps of:
Handstand push-ups
Ring dips
Push ups
Fat Helen
3 rounds, for time:
400 m run
21 kettlebell swings (32/24kg)
12 chest to bar
Burpees overload
For time:
100 burpees
Marguerita
50 reps of each exercise, for time:
Burpee
Push-up
Jumping-Jack
Sit-up
Handstand
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
Hero WOD: Michael
3 rounds for time:
Run 800 meters
50 back extensions
50 sit ups
Hero WOD: Griff
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
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
Feel the burn
10 rounds of 10 reps of:
KB swings
KB deadlifts
KB standing upright KB row
Kettlebell Elizabeth
For time:
30 KB snatches, each hand
The midline
5 rounds:
8 reps bent over row, left hand
8 reps bent over row, right hand
1 minute plank
1 minute rest
KB Fran
21-15-9 reps for time:
Double kettlebell thruster
pull ups
Kettlebell Diane
21-15-9 reps for time:
Double kettlebell deadlift
handstand push ups
(Scaled: normal or wall supported push ups)
KB Cindy
8 rounds for time:
5 kettlebell snatches, left hand
5 kettlebell snatches, right hand
10 push ups
15 squats
Burpee Kettlebell combo
3 rounds, 3 minutes test in between:
50 kettlebell swings
30 burpees
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
Lunges
For time:
200 alternating lunges, hold one kettlebell in each hand
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
Home crossfit workouts for beginners
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.
Upper body
10 rounds, not for time:
3 wall supported push ups
5 squats
3 burpees
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
Home Cindy
AMRAP 20 min:
5 dips (on the chair)
10 wall supported push ups
15 (box) squats
Home Fran
21-15-9 reps for time:
Dumbell thrusters
Band assisted pull ups (or push ups)
Running workouts and sweat training sessions
Run/squat
For time: 4 rounds
400m run
50 squats
Upside down
For time: 6 rounds
200 meters run
10 burpees
30 handstand hold (wall supported)
Eva
For time: 5 rounds
800 meters run
Kettlebell swing, 30 reps
30 pull ups
CrossFit Games 2017 event 1
For time:
Run 1.5 miles
Swim 500 meters
Run 1.5 miles
5K
For time:
Run 5K
For courageous: high intensity workout routines
Triceps burn
21-15-9
Dumbbell snatches
Ring dips (or dips on the chair)
Insanity
For time:
100-90-80-70-60-50-40-30-20-10
Reps: burpees
Seconds: handstand hold
Home Nancy
For time: 5 rounds
400 meters run
15 reps double kettlebell overhead squat
The other Karen
For time:
150 reps of double kettlebell thrusters
Burpees & Thrusters
21-15-9 reps for time:
Dumbbell thrusters
Reverse burpees
Daily burn
42-36-24 reps of:
Double kettlebell deadlifts
Double kettlebell thrusters
push ups
KB cleans
30 reps for time:
Double kettlebells clean and jerk
Static strength
8 rounds, hold both exercises for 40 sec:
Handstand hold
Double kettlebell overhead hold
Murph remixed
5 rounds for time:
20 pull ups
40 push ups
60 squats
Before and after, perform 100 burpees.
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
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