12 CrossFit Workouts You Can Do At Home

Get your WOD in at home.
crossfit

CrossFitters are some of the most intense workout junkies around — but even the most dedicated WOD-disciple won't be able to get into the gym every single day.

For those of you who aren't exactly sure what that 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 — and beginners, think about checking out these workout styles before you step 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.

If you're just starting out in the CrossFit world, don't be afraid to adjust any of the workouts for reps or time.

The Workouts

1. Walls to Knees

20 minutes, as many rounds as possible (AMRAP)

  • 10 strict knees-to-elbows
  • 3 wall walks

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.

2. Lunge Ball Burner

For time

  • 100-m walking lunge
  • 100 push-ups
  • 100 medicine-ball cleans
  • 100 pull-ups
  • 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.

3. 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.

4. 2-Minute Burpee Burnout

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.

5. Burpee-Bodyweight Squat Duo

20 minutes AMRAP

  • 25 burpees
  • 15 body-weight back squats

6. PPSR

20 minutes AMRAP

  • 10 chest-to-bar pull-ups
  • 15 push-ups
  • 20 single-leg squats, alternating

After every 3 rounds, run 400 meters.

7. Cindy

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. 

8. Chelsea

Every minute on the minute (EMOM) for 30 minutes

  • 5 pull-ups
  • 10 push-ups
  • 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.

9. Annie

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.

10. 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.

11. 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.

12. 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.

This article originally appeared in Men's Health US

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