Yes, you can do CrossFit at home without giving up the intensity or variety of the box. In this guide you'll find 50 at-home CrossFit WODs, organised by type and level: from the classic benchmark WODs (Murph, Cindy, Helen, Fran...) to beginner routines, kettlebell sessions, cardio workouts and high-intensity WODs. All you need is motivation and, at most, some basic equipment.
▼ Index
- Can you do CrossFit at home?
- What equipment do you need for CrossFit at home?
- Basic vocabulary before you start
- Benchmark CrossFit WODs (Girl WODs and Hero WODs)
- CrossFit kettlebell workouts
- At-home CrossFit workouts for beginners
- Running and cardio workouts
- For the brave: high-intensity routines
- FAQs about CrossFit at home
- Start your first WOD at home today
Can you do CrossFit at home?
Yes. At-home CrossFit is completely viable if you adapt the WODs to the space and equipment you have. Many of the benchmark WODs (Cindy, Angie, Barbara, Murph) use only bodyweight. For more complete workouts, all you need is a jump rope, a pair of kettlebells or dumbbells and, if possible, a pull-up bar. In this guide you'll find 50 WODs adaptable to any setup.
What equipment do you need for CrossFit at home?
You can do a lot with very little. The recommended basic equipment is:
- Jump rope: essential for double-unders, a key movement in many WODs.
- Kettlebells or dumbbells: for swings, snatches, thrusters, deadlifts and lunges.
- Pull-up bar: fixed or doorway-mounted, for pull-ups and chest-to-bar.
- Hand grips: for pull-ups and to protect your hands when using bars.
- Mat or cushioned floor: for burpees, sit-ups and planks.
- Optional: gymnastic rings, plyo box, rowing machine or assault bike.
- Training shoes.
- Training apparel.
Don't have any of that? No worries: we've included WODs that use only bodyweight.
Basic vocabulary before you start
If you're not familiar with CrossFit jargon, keep these acronyms handy:
- WOD: Workout of the Day.
- AMRAP: As Many Reps/Rounds As Possible within a given time.
- EMOM: Every Minute On the Minute — at the start of each minute you complete a task and rest the remaining time.
- RFT: Rounds For Time — complete the rounds in the shortest time possible.
- KB: Kettlebell.
- For Time: complete the work in the shortest time possible.
- Scaled: easier version of the exercise.
Note: If you can't run, replace the cardio with a treadmill, assault bike, rower, jump rope or brisk walking.
Benchmark CrossFit WODs (Girl WODs and Hero WODs)
The "Girl" WODs (Annie, Cindy, Helen, Fran...) and "Hero" WODs (Murph, Michael, Griff...) are standard routines in the CrossFit community that serve as benchmarks to measure your progress. Repeat them periodically and compare your times.
Annie
For Time:
50-40-30-20 and 10 reps of:
Double-unders
Sit-ups
Helen
3 RFT (Rounds For Time):
Run 400 metres
21 kettlebell swings
12 pull-ups
Tabata Something Else
20 seconds of work, 10 seconds of rest, 8 rounds of each exercise (4 minutes per block):
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata air squats
Death by Burpees
Min 1: 1 burpee
Min 2: 2 burpees
Min 3: 3 burpees
Continue in this pattern until you can't complete the number of burpees for that minute.
Barbara
5 rounds, rest 3 minutes between rounds:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Double-Unders Overload
For Time:
500 double-unders
(Scaled: single-unders)
To improve your double-unders, nothing beats the Velites Fire 2.0 jump rope:
Chelsea
EMOM 30 min:
5 pull-ups
10 push-ups
15 squats
Mary
AMRAP 20 minutes:
5 handstand push-ups
10 alternating pistols
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 squats
1 mile run
Nicole
AMRAP 20 min:
400 m run
Max pull-ups
Angie
For Time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
JT
For Time, 3 sets of 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Fat Helen
3 RFT (Rounds For Time):
400 m run
21 kettlebell swings (32/24 kg)
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 (if you don't have a rower, do jumping jacks)
1 minute of burpees
1 minute of double-unders
1 minute of rest
Hero WOD: Michael
3 RFT (Rounds For Time):
Run 800 metres
50 back extensions
50 sit-ups
Hero WOD: Griff
For Time:
Run 800 metres
Run 400 metres backwards
Run 800 metres
Run 400 metres backwards
Strict JT (strict variation)
Same structure as JT but no kipping on any movement.
For Time, 3 sets of 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
CrossFit kettlebell workouts
The kettlebell is one of the most versatile pieces of equipment for training at home: swings, snatches, thrusters and deadlifts in a single tool. These 9 WODs combine strength, power and endurance.
Feel the Burn
10 sets of 10 reps of:
KB swings
KB deadlifts
KB standing rows
Kettlebell Elizabeth
For Time:
30 KB snatches with each hand
The Midline
5 rounds:
8 bent-over rows, left hand
8 bent-over rows, right hand
1 minute plank
1 minute rest
KB Fran
21-15-9 reps For Time:
Double kettlebell thrusters
Pull-ups
Kettlebell Diane
21-15-9 reps For Time:
Double kettlebell deadlifts
Handstand push-ups
(Scaled: regular push-ups or wall-assisted push-ups)
KB Cindy
8 RFT (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 of rest between rounds:
50 kettlebell swings
30 burpees
Burn the Quads
4 RFT (Rounds For Time):
15 KB lunges, left leg (KB in front)
15 KB lunges, right leg (KB in front)
30 goblet squats
Lunges
For Time:
200 alternating lunges, holding a kettlebell in each hand
Goodbye Shoulders
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 reps of push-ups
At-home CrossFit workouts for beginners
If you're just starting out, these 5 WODs are your best starting point. Controlled volume, technique first and gradual progression.
Death by Burpees (beginner version)
Min 1: 5 squats (using a bench or chair)
Min 2: 6 squats
Min 3: 7 squats
Continue in this pattern until you can't complete the number of squats for that minute.
Upper Body
10 rounds:
3 wall-assisted push-ups
5 squats
3 burpees
Hold It
1 minute plank (knees on the floor)
21 squats
1 minute plank (knees on the floor)
15 squats
1 minute plank (knees on the floor)
7 squats
Home Cindy
AMRAP 20 min:
5 dips (on a chair)
10 wall-assisted push-ups
15 (box) squats
Home Fran
21-15-9 reps For Time:
Dumbbell thrusters
Band-assisted pull-ups (or push-ups)
Running and cardio workouts
Five WODs that combine running with functional exercises. If you can't go out for a run, replace it with rowing, jump rope or assault bike.
Run and Squat
For Time, 4 rounds:
400 m run
50 squats
Upside Down
For Time, 6 rounds:
200 m run
10 burpees
30 second handstand hold (wall-assisted)
Eva
For Time, 5 rounds:
800 m run
30 kettlebell swings
30 pull-ups
Event 1 of the CrossFit Games 2025
For Time:
4-mile run (approx. 6.4 km)
3000 m row
2-mile run (approx. 3.2 km)
5K
For Time:
Run 5 km
For the brave: high-intensity routines
Ten advanced WODs, only suitable if you already have a good base. Volume, intensity and full commitment.
Triceps Burn
21-15-9:
Dumbbell snatches
Ring dips (or dips on a 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 m run
15 double kettlebell overhead squats
The Other Karen
For Time:
150 reps of double kettlebell thrusters
Burpees & Thrusters
21-15-9 reps For Time:
Dumbbell thrusters
Burpee box jump-overs
Daily Burn
42-36-24 reps of:
Double kettlebell deadlifts
Double kettlebell thrusters
Push-ups
KB Cleans
30 reps For Time:
Double kettlebell clean and jerk
Static Strength
8 rounds, 40 seconds each exercise:
Handstand hold
Double kettlebell overhead hold
Murph Remixed
5 RFT (Rounds For Time):
20 pull-ups
40 push-ups
60 squats
Before and after the rounds, do 100 burpees.
Tabata High Intensity
20 seconds of work, 10 seconds of rest, 8 rounds of each exercise (4 minutes per block):
Tabata squat jumps
Tabata burpees
Tabata plank
Tabata lunge jumps
FAQs about CrossFit at home
How long should an at-home CrossFit WOD be?
A standard WOD lasts between 8 and 30 minutes. AMRAPs are usually 10-20 minutes, EMOMs 10-30 minutes, and For Time workouts can range from 5 to 45 minutes depending on the volume. For a complete session, add 10 minutes of warm-up and 5-10 minutes of cool-down.
How many times a week should you do CrossFit at home?
The recommended frequency is 3 to 5 sessions per week, alternating intense WODs with lighter sessions or mobility work. If you're a beginner, start with 3 sessions per week and increase gradually.
Can I do CrossFit at home with no equipment?
Yes. The WODs Cindy, Angie, Barbara, Marguerita and Death by Burpees use only bodyweight. For variety and progression, however, a jump rope and a pair of kettlebells multiply the possibilities.
Is at-home CrossFit good for weight loss?
Yes. WODs combine strength training and high-intensity cardio, generating high caloric expenditure during and after the workout (the EPOC effect). Combined with proper nutrition, it's one of the most effective methodologies for fat loss.
Can I start CrossFit at home as a beginner?
Yes, but start with the "Workouts for beginners" section of this guide and prioritise technique over intensity. If you've never exercised before, consult a professional before starting.
Start your first WOD at home today
You've got 50 workouts to keep you going for months. Pick one for your level, bookmark this guide and come back any time you need a new WOD. If you want to take your training to the next level, Velites equipment is designed exactly for this: performance, durability and the official quality of the CrossFit Games.
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