9 CrossFit Workouts You Can Do At Home
You’re not always going to be able to make it to your gym — but that doesn’t mean you should miss your WOD.
Skip out on the big weights and barbells and check out these CrossFit workouts to do at home. 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
Cindy
Getty ImagesPatrik Giardino
20 minutes, as many reps as possible (AMRAP)
Set a timer for 20 minutes. Complete as many rounds as you can before the clock runs out.
Chelsea
Every minute on the minute (EMOM) for 30 minutes
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.
Annie
Getty Imagesbogdankosanovic
Descending rounds of 50-40-30-20-10 reps
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.
Angie
For time
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.
Murph
For time
Perform this Memorial Day staple wearing a weighted vest for the full experience.
Candy
5 rounds for time
Set a timer and rip through 5 rounds of this workout. Beginners can aim to finish in 30 minutes, according to WODcalculator.com.
2-Minute Burpee Burnout
Getty Imageslagunaguiance
5 2-minute rounds
You don’t have to crush through this workout nonstop. Rest for 3 minutes between rounds.
Burpee-Bodyweight Squat Duo
20 minutes AMRAP
PPSR
Getty ImagesKatarzynaBialasiewicz
20 minutes AMRAP
After every 3 rounds, run 400 meters.
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