I love doing CrossFit workouts because they are thrills and very challenging. CrossFit WODs increase stamina, strength, power and burn plenty of calories. In this article, I've shared 20 CrossFit workouts (WOD) that you can do without equipment. Some of them you can do at home and some of them need open space like the ground or the street.
The Crossfit workouts are high-intensity strength and conditioning training which need great efforts. The CrossFit WODs motivate and challenge you to spend some extra time on the workouts than you usually do.
Some important acronyms used in the Crossfit workouts are WODs means Workout Of the Day, AMRAP means 'As Many Rounds As Possible' and EMOM means 'Every Minute On the Minute.'
So let's just quickly find out a list of exercises that you can do:
CROSSFIT WODs: 20 CrossFit Workouts WITHOUT EQUIPMENt
The 'Loredo' Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on crossfit.com as the workout of the day for Monday, December 31, 2012 (121231). The 6 rounds represent the month (June) and 24 repetitions represent the day Eddie died. I have been terrible lately with the site and for that I apologize. It has been very selfish of me. I just can't seem to get enough of the ATV. 🙂 I think I am ready to get back into it though. North vs South by Carolina CrossFit. Run 400 meters 30 Back Squats Run 400 meters 20 Front Squats Run 400 meters 10 Overhead Squats. Great bodyweight workout, you don't need any equipment for this one (not even skipping rope:) ) Perfect workout for when you traveling or don't have access. The 'Blackjack' benchmark WOD (aka: 'Twenty-One'), named for the card game, can be done with any two movements - Push-Ups and Pull-Ups are just the most common combination. We haven't been able to determine the original source of this workout (if you know, tell us). 'Hey Buddy' WOD This memorial workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died from severe head trauma on July 17, 2014, due to a collision between a truck and his stationary unmarked police car. The 20 and 14 repetitions are for the year Mark died.
1. CHELSEA
The Chelsea WODs is the easier CrossFit workout and best for the beginners. You can do this workout at home also. It is a mix of three different exercises such as pull-ups, push-ups and squats. This Chelsea WODs is a full-body workout which works from the lower to the upper body.
EMOM For 20 Mins
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
If You can't complete 1 set in a minute (which is difficult) then switch to As Many As Reps Possible (AMRAP) and complete as many sets as possible in 20 minutes.
2. Mary
The Mary WODs is an intermediate level bodyweight CrossFit workout which requires good balance and strength. Mary WODs is a mix of three workouts such as handstand pus-up, single-leg squat & pull-ups and works on the whole body.
AMRAP for 20 minutes
- 5 Handstand push-ups
- 10 single-legged squats, (10 squats for each leg)
- 15 Pull-ups
3. Half MURPH
- 1-mile Run
- 100 Push-ups
- 200 Air Squats
- 1-mile Run
Related: HOW TO RUN FASTER: 10 TIPS TO IMPROVE RUNNING SPEED
4. Full Murph
- 1.5 mile Run
- 200 Push-ups
- 300 Air Squats
- 1.5-mile Run
5. Half 'Cindy'
AMRAP for 10 minutesor EMOM for 10 Minutes
- 5 pull-ups
- 10 pushups
- 15 air squats
If You can't complete 1 set in a minute (which is difficult) then switch to As Many As Reps Possible (AMRAP) and complete as many sets as possible in 20 minutes.
6. Full 'Cindy'
AMRAP for 20 minutes
- 10 pull-ups
- 10 pushups
- 30 air squats
7. 10 to 1 descending ladder workout
Start Set 1 from 10 reps, then set 2, 9 reps and continue to till 1 rep.
10-9-8-7-6-5-4-3-2-1 Rep Rounds for as long as you complete all the reps and sets.
- Burpees
- Push-ups
- Sit-ups
8. 1 TO 10 Ascending LADDER WORKOUT
Start Set 1 from 1 rep, then set 2, 2 reps and continue to till 10 rounds, 10 reps.
1-2-3-4-5-6-7-8-9-10 Rep Rounds for as long as you complete all the reps and sets.
- Burpees
- Push-ups
- Sit-ups
9. Heavy Legs WODs
AMRAP for 30 minutes
- 20 air squats
- 20 alternating lunges (10 on either leg)
- 15 squat jumps
- 20 jumping lunges
10. 'Leg Blaster' WOD
10 Round AMRAP:
30 seconds Max Squat Jumps then 30 seconds rest then again 30 seconds Max Squat Jump then 30 seconds rest and continue doing this until you completed 10 sets.
11. GYMNASTIC MASTERY
Closest casino to wells maine. AMRAP for 20 minutes
- 10 Pistol Squats
- 5 Handstand Push-ups
12. 'Hotshots 19' WOD
- 30 Air Squats
- 20 Power Clean ( You can do Box Jumps as an alternative of power clean)
- 5-7 Strict Pull-Ups
- 600 meter Run
13. 'Fran' WOD
21-15-9 Reps For Time
- Thrusters
- Pull-Ups
Do the 21 reps Thrusters and 21 reps Pull-Ups, then 15 reps Thrusters and 15 reps Pull-Ups, and the final round 9 reps Thrusters and 9 reps Pull-Ups, as fast as possible.
If you find it difficult to perform the first round of 21 reps, then you can break down the reps into 2 parts like 12 and 9 or 11 and 11. When you divided the reps into different parts then reduce the resting time between rounds.
For beginners, the average time to complete Fran is 8-10 minutes, for intermediate 6-8 minutes and for advanced 5-6 minutes.
14. 'ZACHARY TELLIER' WOD
For 30-MINUTES
- 10 Burpees
- 10 Burpees
- 25 Push-Ups
- 10 Burpees
- 25 Push-Ups
- 50 Lunges
- 10 Burpees
- 25 Push-Ups
- 50 Lunges
- 100 Sit-Ups
- 10 Burpees
- 25 Push-Ups
- 50 Lunges
- 100 Sit-Ups
- 150 Air Squats
This WOD is quite a lengthy which take 30 minutes on an average to complete all reps. There are a total of 650 reps, starting from 10 reps burpee and ending with 150 air squats. It is one of the best CrossFit workouts (WOD) that can be done at home without equipment.
The important thing is that it is a mix of different workouts that works on the whole body. For example, Burpees for stamina; squats and lunges for the legs; sit-ups for the core and push-ups for the chest, arms, shoulder and the back.
If you find it difficult to perform the 100 sit-ups or 150 squats without rest, then you can break down the reps into different parts. When you divided the reps into different parts then reduce the resting time between rounds.
15. Core Booster
5 Rounds with 1-minute rest between each round
- 10 Hollow Rocks
- 10 V-Ups
- 10-Tuck Ups
- 10 second Hollow Hold
This WOD for core requires good core strength. The Core booster or Durante Core WOD is quite challenging and difficult to complete with only 1-minute rest between each round. But, consistent training may help you achieve your fitness goals.
16. CrossFit 'LOREDO' WOD
6 Rounds As Quickly As Possible
- 24 Air Squats
- 24 Push-Ups
- 24-Walking Lunges
- 400 meter Run
The Loredo WOD is one of the best full-body no equipment CrossFit workouts. This CrossFit increases strength and stamina and best for the overall fitness. Complete this workout as quickly as possible.
17. 'MARINE 16' WOD
2-minutes for each group workout and complete all workouts in 16 minutes if possible
1. From 0:00-2:00
- 20-meter sprint
- 16 Burpees
2. From 2:00-4:00
- 20-meter sprint
- 16 Push-Ups
3. From 4:00-6:00
- 20-meter sprint
- 16 Air Squats
4. From 6:00-8:00
- 20-meter sprint
- 16 Mountain Climbers
5. From 8:00-10:00
- 20-meter sprint
- 16 Jumping Jacks
6. From 10:00-12:00
- 20-meter sprint
- 16 Jumping Lunges
7. From 12:00-14:00
- 20-meter sprint
- 16 High Knees
8. From 14:00-16:00
- 20-meter sprint
- 16 Tuck Jumps
There will 20 meters sprint in each part along with another workout. It means in 16 minutes you have to sprint 160 meters.
18. 'SUPER LEGS' WOD
5 Rounds as fast as possible
- 20 Air Squats
- 20 Alternating Lunges
- 10 Squat Jumps
- 20 Alternating Split Squat Jumps
19. 'BLACKJACK' WOD
There will be 20 rounds, starting from the 20 push-ups, 1 Sit-up to ending with 1 push-up, 20 sit-ups.
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
17 Push-Ups, 4 Sit-Ups
16 Push-Ups, 5 Sit-Ups
and continue this pattern until…
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups
There will be a total of 420 reps (21 reps in each round) in the workout.
20. 'IRON HART' WOD
Total 10 rounds as fast as possible, Reps in descending order such as 20-18-16-14-12-10-8-6-4-2 reps
- Burpees
- Air Squats
- Hand Release Push-Ups
- 10-meter Shuttle Sprint
21. 'JUMPING JACK FLASH' WOD
It is full-body no equipment CrossFit workouts that you can do at home. It is a mix of many workouts such as air squats, jumping jacks, lunges, burpees and mountain climbers.
50 Reps each workout As Fast As Possible
- Air Squats
- Jumping Jacks
- Push-Ups
- Jumping Jacks
- Lunges
- Jumping Jacks
- Burpees
- Jumping Jacks
- Mountain Climbers
- Jumping Jacks
- Mountain Climbers
- Jumping Jacks
- Burpees
- Jumping Jacks
- Lunges
- Jumping Jacks
- Push-Ups
- Jumping Jacks
- Air Squats
- Jumping Jacks
The Jumping Jack Flash comprises a total of 1000 reps which makes it as one of the lengthiest Crossfit Workouts (WOD) that you can do without equipment.
22. 'THE LONGEST MILE' WOD
4 Rounds As Fast As Possible Studio c poker face part 212.
- 1.5 mile Run
- 200 Push-ups
- 300 Air Squats
- 1.5-mile Run
5. Half 'Cindy'
AMRAP for 10 minutesor EMOM for 10 Minutes
- 5 pull-ups
- 10 pushups
- 15 air squats
If You can't complete 1 set in a minute (which is difficult) then switch to As Many As Reps Possible (AMRAP) and complete as many sets as possible in 20 minutes.
6. Full 'Cindy'
AMRAP for 20 minutes
- 10 pull-ups
- 10 pushups
- 30 air squats
7. 10 to 1 descending ladder workout
Start Set 1 from 10 reps, then set 2, 9 reps and continue to till 1 rep.
10-9-8-7-6-5-4-3-2-1 Rep Rounds for as long as you complete all the reps and sets.
- Burpees
- Push-ups
- Sit-ups
8. 1 TO 10 Ascending LADDER WORKOUT
Start Set 1 from 1 rep, then set 2, 2 reps and continue to till 10 rounds, 10 reps.
1-2-3-4-5-6-7-8-9-10 Rep Rounds for as long as you complete all the reps and sets.
- Burpees
- Push-ups
- Sit-ups
9. Heavy Legs WODs
AMRAP for 30 minutes
- 20 air squats
- 20 alternating lunges (10 on either leg)
- 15 squat jumps
- 20 jumping lunges
10. 'Leg Blaster' WOD
10 Round AMRAP:
30 seconds Max Squat Jumps then 30 seconds rest then again 30 seconds Max Squat Jump then 30 seconds rest and continue doing this until you completed 10 sets.
11. GYMNASTIC MASTERY
Closest casino to wells maine. AMRAP for 20 minutes
- 10 Pistol Squats
- 5 Handstand Push-ups
12. 'Hotshots 19' WOD
- 30 Air Squats
- 20 Power Clean ( You can do Box Jumps as an alternative of power clean)
- 5-7 Strict Pull-Ups
- 600 meter Run
13. 'Fran' WOD
21-15-9 Reps For Time
- Thrusters
- Pull-Ups
Do the 21 reps Thrusters and 21 reps Pull-Ups, then 15 reps Thrusters and 15 reps Pull-Ups, and the final round 9 reps Thrusters and 9 reps Pull-Ups, as fast as possible.
If you find it difficult to perform the first round of 21 reps, then you can break down the reps into 2 parts like 12 and 9 or 11 and 11. When you divided the reps into different parts then reduce the resting time between rounds.
For beginners, the average time to complete Fran is 8-10 minutes, for intermediate 6-8 minutes and for advanced 5-6 minutes.
14. 'ZACHARY TELLIER' WOD
For 30-MINUTES
- 10 Burpees
- 10 Burpees
- 25 Push-Ups
- 10 Burpees
- 25 Push-Ups
- 50 Lunges
- 10 Burpees
- 25 Push-Ups
- 50 Lunges
- 100 Sit-Ups
- 10 Burpees
- 25 Push-Ups
- 50 Lunges
- 100 Sit-Ups
- 150 Air Squats
This WOD is quite a lengthy which take 30 minutes on an average to complete all reps. There are a total of 650 reps, starting from 10 reps burpee and ending with 150 air squats. It is one of the best CrossFit workouts (WOD) that can be done at home without equipment.
The important thing is that it is a mix of different workouts that works on the whole body. For example, Burpees for stamina; squats and lunges for the legs; sit-ups for the core and push-ups for the chest, arms, shoulder and the back.
If you find it difficult to perform the 100 sit-ups or 150 squats without rest, then you can break down the reps into different parts. When you divided the reps into different parts then reduce the resting time between rounds.
15. Core Booster
5 Rounds with 1-minute rest between each round
- 10 Hollow Rocks
- 10 V-Ups
- 10-Tuck Ups
- 10 second Hollow Hold
This WOD for core requires good core strength. The Core booster or Durante Core WOD is quite challenging and difficult to complete with only 1-minute rest between each round. But, consistent training may help you achieve your fitness goals.
16. CrossFit 'LOREDO' WOD
6 Rounds As Quickly As Possible
- 24 Air Squats
- 24 Push-Ups
- 24-Walking Lunges
- 400 meter Run
The Loredo WOD is one of the best full-body no equipment CrossFit workouts. This CrossFit increases strength and stamina and best for the overall fitness. Complete this workout as quickly as possible.
17. 'MARINE 16' WOD
2-minutes for each group workout and complete all workouts in 16 minutes if possible
1. From 0:00-2:00
- 20-meter sprint
- 16 Burpees
2. From 2:00-4:00
- 20-meter sprint
- 16 Push-Ups
3. From 4:00-6:00
- 20-meter sprint
- 16 Air Squats
4. From 6:00-8:00
- 20-meter sprint
- 16 Mountain Climbers
5. From 8:00-10:00
- 20-meter sprint
- 16 Jumping Jacks
6. From 10:00-12:00
- 20-meter sprint
- 16 Jumping Lunges
7. From 12:00-14:00
- 20-meter sprint
- 16 High Knees
8. From 14:00-16:00
- 20-meter sprint
- 16 Tuck Jumps
There will 20 meters sprint in each part along with another workout. It means in 16 minutes you have to sprint 160 meters.
18. 'SUPER LEGS' WOD
5 Rounds as fast as possible
- 20 Air Squats
- 20 Alternating Lunges
- 10 Squat Jumps
- 20 Alternating Split Squat Jumps
19. 'BLACKJACK' WOD
There will be 20 rounds, starting from the 20 push-ups, 1 Sit-up to ending with 1 push-up, 20 sit-ups.
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
17 Push-Ups, 4 Sit-Ups
16 Push-Ups, 5 Sit-Ups
and continue this pattern until…
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups
There will be a total of 420 reps (21 reps in each round) in the workout.
20. 'IRON HART' WOD
Total 10 rounds as fast as possible, Reps in descending order such as 20-18-16-14-12-10-8-6-4-2 reps
- Burpees
- Air Squats
- Hand Release Push-Ups
- 10-meter Shuttle Sprint
21. 'JUMPING JACK FLASH' WOD
It is full-body no equipment CrossFit workouts that you can do at home. It is a mix of many workouts such as air squats, jumping jacks, lunges, burpees and mountain climbers.
50 Reps each workout As Fast As Possible
- Air Squats
- Jumping Jacks
- Push-Ups
- Jumping Jacks
- Lunges
- Jumping Jacks
- Burpees
- Jumping Jacks
- Mountain Climbers
- Jumping Jacks
- Mountain Climbers
- Jumping Jacks
- Burpees
- Jumping Jacks
- Lunges
- Jumping Jacks
- Push-Ups
- Jumping Jacks
- Air Squats
- Jumping Jacks
The Jumping Jack Flash comprises a total of 1000 reps which makes it as one of the lengthiest Crossfit Workouts (WOD) that you can do without equipment.
22. 'THE LONGEST MILE' WOD
4 Rounds As Fast As Possible Studio c poker face part 212.
- 10 Burpees
- 100 meter Run
- 10 Air Squats
- 100 meter Run
- 10 Push-Ups
- 100 meter Run
- 10 Sit-Ups
- 100 meter Run
23. 'MARK KLEMENT' WOD
There will be 3 rounds divided into 74-44-11 Reps for each round
- Burpees
- Push-Ups
- Sit-Ups
- Air Squats
There will be a total of 129 reps each exercise. Total reps will be 516 in this bodyweight CrossFit workout.
24. 'SUPPLY DRILL' WOD
It is full-body no equipment CrossFit workouts that you can do at home. It is a mix of 4 workouts; air squats, jumping jacks, mountain climbers and push-ups.
Total 10 Rounds, 20 reps each exercise
- Push-Ups
- Air Squats
- Mountain Climbers
- Jumping Jacks
There will be a total of 800 reps which make this also a lengthiest Crossfit Workouts (WOD) that you can do without equipment.
25. Push Up to Plank
10 Rounds as fast as possible
- 10 push-ups
- 45-second plank
- 10 push-ups
- 45-second plank
- 60-second rest between rounds
These Push Up Chest Workouts are designed so that they can be completed anywhere at home. For a selection of the push up chest workouts you will need a pull up bar.
1 BRING SALLY UP
For Max Reps
To the tune of the song 'Flower' perform the following movements for every mention of:
- Bring Sally Up: Hold top of the Push-Up
- Bring Sally Down: Hold the bottom of the Push-Up (keep chest 1 in off the ground)
To the tune of the song, 'Flower', by Moby, start facing the ground in the bottom of the Push-Up position. When the song says 'Bring Sally Up,' press up into the top of the Push-Up position and hold until the song says 'Bring Sally Down.' At that point descend back to the bottom of the Push-Up position, but keep your chest about 1 inch off the ground until you press back to the top of the Push-Up at the next 'Bring Sally Up.' Continue in this manner for the entire song. Do not rest or let any other part of the body touch the ground while the song is playing.
Score is the total number of Push-Ups you complete before failure. If you complete every rep based on the song's lyrics you will complete 30 Push-Ups.
Alternative Movements
This benchmark WOD can be done with Push-Ups as shown here, or with other movements like Air Squats, Back Squats (weighted) or Pull-Ups.
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2 WEAVER
4 Round For Time
10 L-Pull-Ups
15 Push-Ups
15 Chest-to-Bar Pull-Ups
15 Push-Ups
20 Pull-Ups
15 Push-Ups
3 LIVING ROOM MASH 38
Crossfit Wods Pdf
EMOM For as Long as Possible
1 Push-Up
1 V-Up
2 Push-Ups
2 V-Ups
Continue with this pattern, adding 1 Push-Up and 1 V-Up every minute.
With a running clock, every minute on the minute (EMOM) perform the prescribed work in the order written. Athlete must perform 1 Push-Up and 1 V-Up in the first minute. Continue with this pattern, adding 1 Push-Up and 1 V-Up every minute for as long as possible.
Score is the total number of the repetitions completed until the athlete fails to complete the prescribed work in a minute.
4 BLACKJACK
For Time
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
…continue this pattern until…
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups
With a running clock, as fast as possible complete the prescribed work in the order written. Each round totals 21 reps (Push-Ups descending from 20, Sit-Ups ascending from 1) for a total of 420 reps in the workout.
Score is the time on the clock when the last set of Sit-Ups is completed.
Tips and Strategy
Push-Ups will be the crux of this workout. Break the reps up into small sets from the beginning—even if the athlete feels fresh—to avoid burnout in the later rounds. Never go to failure on the Push-Ups. And beware: it might seem like a good idea to go fast in the Sit-Ups to make up time, but if the athlete goes too fast, the core will be too taxed to perform the requisite number of Push-Ups. Keep the pace moderate throughout to be successful in 'Blackjack.'
Intended Stimulus
'Blackjack' is all about muscular fatigue and overload. The athlete should feel severely taxed in the upper body and core. The challenge: Find the balance between achieving a great score and burning out before the work is done.
Scaling Options
Scale the volume (total number of reps) and/or the skill level of the Push-Ups (see: Push-Up Scaling) to move smoothly throughout the workout. Long rests won't allow the athlete to achieve adequate hypertrophy (muscle growth). Suggested rule of thumb for 'Blackjack': If the athlete can't currently perform 20 unbroken Push-Ups, the movement should be scaled.
Beginner (A)
For Time
20 Knee Push-Ups, 1 Sit-Up
19 Knee Push-Ups, 2 Sit-Ups
18 Knee Push-Ups, 3 Sit-Ups
…continue this pattern until…
2 Knee Push-Ups, 19 Sit-Ups
1 Knee Push-Up, 20 Sit-Ups
Blackjack Crossfit Wod Trainer
Beginner (B)
For Time
15 Push-Ups, 1 Sit-Up
14 Push-Ups, 2 Sit-Ups
13 Push-Ups, 3 Sit-Ups
…continue this pattern until…
2 Push-Ups, 14 Sit-Ups
1 Push-Up, 15 Sit-Ups
5 Push Up Chest Workouts – CAPOOT
For Time
100 Push-Ups
800 meter Run
75 Push-Ups
1,200 meter Run
50 Push-Ups
1,600 meter Run
25 Push-Ups
2,000 meter Run
