10 Best CrossFit Workouts You Can Do At Home

If you want to get fitter, stronger, leaner, and improve your cardiovascular system, CrossFit workouts are a great way to do it. And if you can do them without having to sort to expensive gym fees, even better, no? Check out the 10 best CrossFit workouts you can do at home below.

CrossFit workouts, also known as WODs (Workout of the Day), are high-intensity, constantly varied workouts that incorporate functional movements from various disciplines, such as weightlifting, gymnastics, cardio, and bodyweight exercises. CrossFit is a fitness training methodology developed by Greg Glassman in the early 2000s.

Famous workouts from CrossFit have a few things in common such as movement variations, repetition-based format, and performance tracking. It’s important to note that due to the high-intensity nature of CrossFit workouts, proper form, technique, and safety are emphasized. Beginners are encouraged to start with a certified CrossFit trainer or at an affiliated CrossFit gym (known as a “box”) to learn and master the movements and gradually increase intensity.

While CrossFit can be demanding, it offers a comprehensive approach to fitness, promoting strength, conditioning, and overall athleticism. However, as with any fitness program, it’s advisable to consult with a healthcare professional or a qualified fitness instructor to determine if CrossFit is suitable for your individual needs and abilities.

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Below you will find the 10 best CrossFit workouts you can do at home so that you can get fitter, stronger, more athletic and work on your endurance capacity without having to join a local gym. Check it out.

10 Best CrossFit Workouts You Can Do At Home

For the following list, we have separated CrossFit workouts that can be performed either by using your bodyweight only or with a pair of dumbbells and minimal equipment such as a skipping rope or a pull-up bar. Although kettlebells are also minimal, most people don’t have them available at their house compared to a pair of dumbbells.

1. Murph

• Requires: running, pull-up bar

Workout:

• 1 mile run
• 100 pull-ups
• 200 push-ups
• 300 air squats
• 1 mile run

Of course, we couldn’t have a list of the best CrossFit workouts you can do at home without mentioning the most famous CrossFit WOD of all: Murph.

Surely, it might not be easy for someone to run 1 mile if they live in an apartment, but if you have a treadmill, that could work too. Although the original version of this workout is done with a weighted vest, you don’t necessarily need to do it. You may also partition it however you like, without the need to do 100 pull-ups straight, but rather 25 pull-ups followed by some push-ups and air squats and then back at the rest of the pull-ups.

Murph Strategies: Partition Variations

2. Annie

• Requires: skipping rope

Workout:

• 50-40-30-20-10 reps for time of:
• Double-unders
• Sit-ups

Annie is one of CrossFit’s girl workout. You will need a skipping rope and the ability to be able to do double-unders (when the rope passes twice under your feet when you jump up).

In this workout, you begin with 50 double-unders and 50 sit-ups, then you move to 40 double-unders and 40 sit-ups until you do 10 reps of each. Check how long it takes to finish the workout and that is your time.

3. Death By Burpees

• Requires: bodyweight only

Workout:

• Every minute on the minute perform:
• 1 burpee
• Add 1 burpee to the next round for as long as possible

Burpees are demanding on the body. It is a combination of push-ups with a jump, making it one of the best bodyweight exercises to burn a lot of calories.

This workout, although it is named Death by Burpees, can be done with any other movement in an EMOM style, or every minute on the minute.

This means that you have 1 minute to perform the movement prescribed, in this case, 1 burpee, and take the rest of the minute to rest. When the second minute begins, you do one extra rep of the exercise prescribed, in this case, 2 burpees. Each minute, you will add one extra burpee until you are too tired to complete the burpees prescribed, or simply give up.

In short, you will do as many reps of a burpee as the number of the round. And you will still only have a full minute to do the number of reps!

Although the first few rounds will seem very easy, they will soon add up once you pass round number 10.

4. Mary

• Requires: bodyweight

Workout:

• As many rounds as possible (AMRAP) in 20 minutes:
• 5 handstand push-ups
• 10 pistol squats (alternating legs)
• 15 pull-ups

This workout is a difficult one for anyone who isn’t strong enough either on their upper body or lower body. Handstand push-ups are incredibly tough on the shoulders and pull-ups are demanding on your back muscles. The pistol squats are reserved for people with good ankle mobility and strong legs.

The workout is intended for you to go all out and perform as many rounds as possible. After doing 5 handstand push-ups, 10 pistol squats and 15 pull-ups, you completed one round and can continue to the second one with another 5 handstand push-ups.

According to WODWell.com, beginners would be able to do 7-8 rounds of the prescribed, while intermediate athletes could perform 9-12 rounds, advanced people could go on for 13-16 rounds, and elite athletes can perform 17 or more rounds of this exercise.

5. Dumbbell Kalsu

• Requires: single dumbbell

Workout:

• 100 single-arm thrusters
• EMOM until complete the thrusters
• Perform 5 burpees at the beginning of every minute

This is a modified version of one of the hardest CrossFit workout’s ever created: Kalsu. While the original version uses a barbell, this version substitutes that with a single dumbbell, making it slightly easier.

The biggest catch of this workout, and the thing that will probably hit you like a truck on a highway, are the 5 burpees to be completed at each minute.

The video below is done with two dumbbells, which can also be a variation if a single dumbbell is too easy for you. If you go the single dumbbell route, try to do around 10 reps on each arm before switching it up to the other arm.

6. 18.0

• Requires: single dumbbell

Workout:

• 21-15-9 reps of:
• Dumbbell snatches (50/35 lbs)
• Over-dumbbell burpees

Every year CrossFit programs the Open, a worldwide competition where anyone from anywhere can perform the workout prescribed and see how fit they are compared to people across the globe.

18.0 however was a pre-Open workout. Nevertheless, a great one to test your overall fitness utilising a single dumbbell.

7. Cindy

• Requires: pull-up bar

Workout:

• 20 Minutes of As Many Rounds as Possible (AMRAP):
• 5 pull-ups
• 10 push-ups
• 15 air squats

Another CrossFit Girl benchmark workout. This is great training for Murph, as you do the same movements except for the 1-mile run.

Beginners should be able to get to 12 rounds, intermediate up to 17 rounds, advanced athletes could finish 22 rounds, and elite-level athletes could go beyond that.

8. Chaos

• Requires: pair of dumbbells

Workout:

• As many rounds as possible in 10 minutes
• 1 devil press and 1 thruster
• Add one devil press and 1 thruster to each round

How to make the burpee worse than it already is? Add dumbbells to it. That is essentially what the devil press is.

For this workout, you start with one devil press and 1 thruster, then move on to 2 devil presses and 2 thrusters and so on for 10 minutes.

9. Pandemic

• Requires: bodyweight

Workout:

• 1 to 10 to 1 rep and multipliers (pyramid style) of:
• 1 burpee
• 2 mountain climbers
• 3 sit-ups

Source: Li Sun on Pexels

With a running clock, as fast as possible perform each round of the pyramid, do the following movements with their corresponding multipliers: 1 Burpee, 2 Mountain Climbers, and 3 Sit-Ups.

In each following round, you add another round of reps to what you previously did. In that sense, on round 2, you would perform 2 burpees, 4 mountain climbers, and 6 sit-ups. Round 3 would be 3 burpees, 6 mountain climbers and 9 sit-ups. Perform in ascending form until you reach round 10 which would be 10 burpees, 20 mountain climbers, and 30 sit-ups.

From round 10, you begin descending all the way to round 1 and its respective reps.

10. Pistol Pete

• Requires: bodyweight

Workout:

• 100 pistol squats
• Every minute on the minute, perform 10 push-ups

With a running clock, see how long it takes for you to complete 100 pistol squats, one of the hardest bodyweight leg exercises there is. To make things worse, the longer it takes you to finish those 100 reps, you need to perform push-ups every time the clock completes 1 minute.

This is a well-rounded, yet intense bodyweight CrossFit workout that will demand you to try your best to go as fast as possible, only to realise how difficult it is to recover from those pistol squats.

Of course, you can do a variation of the pistol squat, utilising something to help you balance while you are descending and ascending using only one leg.

Which, in the list of the 10 best CrossFit workouts you can do at home, are you going to try next?

Related: 10 CrossFit Workouts Under 10 Minutes