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9 CrossFit Workouts You Can Do At Home

Men's Health logo Men's Health 9/11/2018 Brett Williams

a person standing on a court: You can try these five CrossFit WODs at home to get fit without extra equipment or spending any more time in the gym. © Westend61 - Getty Images You can try these five CrossFit WODs at home to get fit without extra equipment or spending any more time in the gym. 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


a man holding a baseball bat: Rainy Day Workout © Patrik Giardino - Getty Images Rainy Day Workout 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.


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.


Cross Training © bogdankosanovic - Getty Images Cross Training 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.


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


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.


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

2-Minute Burpee Burnout

burpees © lagunaguiance - Getty Images burpees 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.

Burpee-Bodyweight Squat Duo

20 minutes AMRAP

  • 25 burpees
  • 15 body-weight back squats


gym exercise - pistol squats © KatarzynaBialasiewicz - Getty Images gym exercise - pistol squats 20 minutes AMRAP

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

After every 3 rounds, run 400 meters.


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