10 Best CrossFit Workouts You Can Do At Home BOSTROX

If you want to get fitter, stronger, leaner, and improve your cardiovascular system, CrossFit workouts are a great way to do just that. And if you can do them without incurring expensive gym fees, even better, right? Check out the top 10 CrossFit workouts you can do at home below.

CrossFit workouts, also known as Workout of the Day (WOD), are high-intensity, consistently 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.

CrossFit’s popular workouts have a few things in common like movement variations, repetition-based format, and performance tracking. It is 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 a CrossFit-affiliated gym (known as a box) to learn and master the movements and gradually build up the intensity.

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

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

10 best crossfit workouts you can do at home

For the following list, we’ve separated the CrossFit workouts that can be done using yours body weight alone or with a pair of dumbbells and minimal equipment like a jump rope or pull-up bar. While kettlebells are also minimal, most people don’t have them available at home as opposed to a pair of dumbbells.

1. Murf

  • Requires: running, pull up bar

Training:

  • 1 mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 aerial 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.

Sure, it might not be easy for someone to run 1 mile if they live in an apartment, but if you have a treadmill, that might work too. While the original version of this workout is done with a weighted vest on, you don’t necessarily have to do it. You can also break it down however you like, not needing to do 100 pull-ups in a row, but rather 25 pull-ups followed by some push-ups and air squats and then back to the rest of the pull-ups.

Murph strategies: partition variations


2. Annie

Training:

  • 50-40-30-20-10 repetitions for the time of:
  • Double under
  • Sit-ups

Annie is one of the CrossFits girls. You’ll need a jump rope and the ability to be able to do double unders (when the rope passes under your feet twice when you jump).

In this workout, you start with 50 double unders and 50 sit-ups, then progress 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 this is your time.


3. Death of Burpees

  • Requires: Body weight only

Training:

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

Burpees are demanding on the body. It’s a combination of push-ups with a jump, making it one of the best bodyweight exercises for burning lots of calories.

This workout, although it’s called Death by Burpees, can be done with any other EMOM-style movement, or every minute on the minute.

This means you have 1 minute to perform the prescribed movement, in this case 1 burpee, and take the rest of the minute to rest. When the second minute begins, perform one more repetition of the prescribed exercise, in this case 2 burpees. Every minute, you’ll add one more burpee until you’re too tired to complete the prescribed burpees, or you simply give up.

In short, you will do as many repetitions of a burpee as the number of rounds. And you’ll still only have a full minute to do that many reps!

While the first few rounds will feel very easy, they soon add up once you get past round 10.

4. Mary

Training:

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

This workout is difficult for anyone who isn’t strong enough in either their upper body or lower body. Handstand push-ups are incredibly hard on the shoulders and pull-ups are taxing on the back muscles. Pistol squats are only for people with good ankle mobility and strong legs.

The workout is designed to get you to your maximum and perform as many rounds as possible. After doing 5 handstand pushups, 10 pistol squats, and 15 pull-ups, you have completed one round and can continue to the second with 5 more handstand pushups.


According to WODWell.com, beginners would be able to perform 7-8 rounds of the prescribed, while intermediate athletes could perform 9-12 rounds, advanced individuals could continue for 13-16 rounds, and elite athletes could perform 17 or multiple rounds of this exercise.

5. Kalsu with dumbbells

  • Requires: Single Handlebar

Training:

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

This is a modified version of one of the hardest CrossFit workouts ever created: Kalsu. While the original version uses a barbell, this version replaces it with a single dumbbell, making it slightly simpler.

The biggest catch of this workout, and the thing that will probably hit you like a truck on a highway, is the 5 burpees you complete every 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 about 10 reps on each arm before switching to the other arm.


6. 18.0

  • Requires: Single Handlebar

Training:

  • 21-15-9 reps of:
  • Dumbbell Snatches (50/35 lbs)
  • Burpees with dumbbells

Every year CrossFit schedules The Open, a worldwide competition where anyone from anywhere can perform the prescribed workout and see how fit they are compared to people around the world.

18.0 however was pre-Open training. However, great for testing your overall fitness using just one dumbbell.


7. Cindy

Training:

  • 20 minutes of as many rounds as possible (AMRAP):
  • 5 pull-ups
  • 10 push-ups
  • 15 aerial squats

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

Beginners should be able to go 12 rounds, intermediates up to 17 rounds, advanced lifters could finish 22 rounds, and elite level lifters could go further.


8. Chaos

  • Requires: pair of dumbbells

Training:

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

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

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


9. Pandemic

Training:

  • From 1 to 10 to 1 repetitions and multipliers (pyramid style) of:
  • 1 burpee
  • 2 climbers
  • 3 abs
Source: Li Sun on Pexels
Mountain climbers

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

In each subsequent round, add another round of repetitions to the one you did previously. In that sense, in round 2, you would perform 2 burpees, 4 mountain climbers, and 6 sit-ups. The third round features 3 burpees, 6 mountain climbers and 9 sit-ups. Run in the push up form until you reach round 10 which would be 10 burpees, 20 mountain climbers and 30 sit ups.

From round 10, you start working your way down to round 1 and their respective reps.


10. Gun Pete

Training:

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

With a stopwatch, see how long it takes you to complete 100 pistol squats, one of the hardest bodyweight leg exercises ever. To make matters worse, the longer it takes you to complete those 100 reps, you have to do pushups every time your clock completes 1 minute.

This is a thorough but intense CrossFit workout that will require you to do your best to go as fast as possible, only to realize how difficult it is to recover from those pistol squats.

Of course, you can do a variation of the pistol squat, using something to help you keep your balance as you go down and up using only one leg.


Which of the top 10 CrossFit workouts you can do at home list will you try next?

Related: 10 CrossFit workouts in under 10 minutes

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