5 CrossFit Workouts You Can Do at Home

There’s a lot to love about CrossFit. It’s an effective way to blast fat and torch calories quickly. The community is supportive and tightknit. The intensity of the workouts means you see results lightning-fast.

But there are days when you might not feel like dragging yourself to the nearest box (CrossFit lingo for “gym,” in case you’re wondering). Maybe, you simply don’t feel like ponying up the money for a membership.

That’s okay. You can always take advantage of doing CrossFit workouts at home. While you might not get the same camaraderie you’d find in the gym, doing these at-home workouts is still a great way to get shredded before spring break.

Here are three things to think about when considering doing CrossFit workouts at home.

1. CrossFit workouts can and should be modified to suit your fitness level
2. CrossFit workouts at home can be dangerous for beginners who don’t take care with proper form
3. Remember to finish your workouts with a cool-down routine

Are you all warmed up and ready to go? Good. Here are a few of the best CrossFit workouts you can do in the comfort of your own home.

The Workouts

Whether you’re looking to blast belly fat or maintain your fitness, CrossFit workouts at home are a great way to do both. Here are a few ways to complete your WOD (CrossFit talk for “workout of the day”) without ever stepping inside a gym.

WOD 1: Cindy

Let’s start with a simple yet effective CrossFit workout: The Cindy. Ideal for beginners and advanced level CrossFitters alike, the Cindy is a benchmark workout consisting of the following:

• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Seems easy enough, right? Well, try doing as many reps as possible (AMRAP) in the span of 20 minutes and see how you feel afterwards. No matter what your fitness level, we guarantee that you’ll be feeling the burn.

WOD 2: Murph

Named after Navy Lieutenant Michael Murphy, the Murph WOD is a hero workout which consists of the following exercises:

• 1 Mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Air Squats
• 1 Mile Run

Make no mistake, the Murph is a grueling workout. CrossFitters typically break up the pull-ups, push-ups and air squats (e.g., 5 pull-ups, 10 push-ups, 15 air squats), so feel free to do something similar.

Is the Murph too easy for you? Wear a weighted vest to increase the resistance. In a 2012 study published in the Journal of Strength Conditioning Research, researchers found that wearing a weighted vest during daily activities can slightly improve agility-related performance in young men (see claim: “Wearing weighted vests was effective in slightly improving agility-related performance in young men.”)

WOD 3: Loredo

Another hero workout, the Loredo WOD is named after U.S. Army Staff Sergeant Edwardo Loredo. For this workout, you’ll be doing six rounds of the following:

• 24 Squats
• 24 Push-ups
• 24 Walking Lunges
• 400m Run

Set a timer and see how fast you can complete all six rounds. The next time you do it, try to beat your time.

WOD 4: Barbara

The Barbara workout is a five-round workout that has a three-minute rest in-between each round. Here’s what you’ll be doing for each round:

• 20 Pull-ups
• 30 Push-ups
• 40 Sit-ups
• 50 Squats

With the three-minute rest, the Barbara may seem relatively easy at first. Be sure to pace yourself with this workout; otherwise, you’ll crash and burn before you can ever reach the final round. 

WOD 5: Helen

Do you have a kettlebell at home? If so, you can do the Helen, a three-round workout where athletes perform the following exercises:

• 400m Run
• 21 Kettlebell Swings
• 12 Pull-ups

For this workout, set a timer and see how long it takes you to complete three rounds. If you’re a beginner, consider adjusting the workout to a 200m run, 15 kettlebell swings and 9 pull-ups.

Don’t Forget Your Post-Workout Routine

What you do immediately after your CrossFit workout can make or break your results. Below, we’ve outlined the three things you should be doing after your workout:

Cool Down: Immediately after your workout, do a few cool-down exercises to reduce your heart and breathing rates. These may include banded leg stretches, groin stretches, shoulder band stretches and hip flexor stretches, just to name a few.

Clean Up: Since you’ll no doubt be a sweaty mess after your workout, be sure to hop in the shower and use your daily skin care products to prevent acne breakouts. While sweat doesn’t cause acne directly, it can clog your pores and lead to pimples on your face, back and chest.

Eat: After you’ve cleaned up, don’t forget to eat a snack consisting of protein, carbs and fat. This will help fuel your body’s post-workout recovery process.

Final Words of Caution

There is no doubt that doing CrossFit workouts at home is an effective way to promote fat loss and lean muscle mass while improving your overall fitness. However, the major disadvantage to doing CrossFit workouts at home is that no one is there to check your form and ensure your safety.

CrossFit is just like any other HIIT workout in that it has a risk of injury. According to a 2019 study published in the Journal of Sports Medicine and Physical Fitness, athletes (especially male athletes) who perform HIIT workouts are at an increased risk of injury due to improper form and muscle overuse (see claim: “Additionally, knee and ankle sprains increased 125%. These increases in injury incidence correlated with a 274% increase in HIIT interest.”)

This isn’t meant to discourage you from doing CrossFit, but rather to stress the importance of using proper form and taking rest days. If you’re a beginner CrossFitter, it’s strongly recommended that you pony up the money for a gym membership to reduce your risk of injury.

References

Rantalainen, Timo, et al. “Effect of Weighted Vest Suit Worn During Daily Activities on Running Speed, Jumping Power, and Agility in Young Men.” The Journal of Strength & Conditioning Research, vol. 26, no. 11, 2012.

Rynecki ND, Siracuse BL, Ippolito JA, Beebe KS. Injuries sustained during high intensity interval training: are modern fitness trends contributing to increased injury rates? J Sports Med Phys Fitness 2019;59:1206-12.