Are you curious about joining a CrossFit gym, but you want to see if you can handle a CrossFit workout (WOD) first?

Maybe you’re not able to make it to your normal class and you need a few ideas for an effective CrossFit workout you can do in the comfort of your home with little to no exercise equipment needed.

Let’s review 10 CrossFit workouts that you can do at home. Five are based on bodyweight exercises, and the other five require a barbell.

We’ve also included options for all three experience levels: beginner, intermediate, and advanced. Ready to get started?

NO EQUIPMENT CROSSFIT WORKOUTS

Don’t have access to the typical CrossFit equipment such as battle ropes, rings, and barbells?

There are plenty of CrossFit workouts that you can do that require no special fitness equipment. Here are five CrossFit workouts you can do at home without equipment.

1. MURPH

One of the most popular CrossFit WODs (workout of the day) is the Murph. Said to be one of his favourites, this WOD is named after Navy Lieutenant Michael Murphy who was killed in Afghanistan on June 28th, 2005.

• One-mile run
• 100 pull-ups
• 200 push-ups
• 300 bodyweight squats
• One-mile run

This workout is based on your best time. Start a timer and begin the first exercise: the mile run. Once you complete the mile run, move on to the next exercise.

While 100 pull-ups, 200 push-ups, and 300 bodyweight squats may seem intimidating, you can divide each equally.

For example, you could perform 50 pull-ups, then 50 push-ups, and then 50 bodyweight squats. At that point, you could return to pull-ups, moving down the list in this way. The only requirements for this workout are you must begin and end with a mile run.

Do this until you’ve completed the entire list. Stop the timer and record your time.

2. CINDY

Another staple of the CrossFit WODs is the Cindy. Don’t let the name fool you; this workout isn’t just for women. It’s tough enough to challenge both guys and girls.

• 5 pull-ups
• 10 push-ups
• 15 squats

The Cindy WOD is based on completing as many rounds as you possibly can with good form in twenty minutes.

Take a timer, set it for twenty minutes then get started. Once you’ve completed 5 pull-ups, 10 push-ups, and 15 squats, that counts as one round. Begin again with pull-ups. Once the twenty minutes are up, write down how many rounds you completed. Challenge yourself to beat your number each week.

3. MARY

Mary may be a girl’s name, but this isn’t reserved for women. Considered the advanced version of the Cindy WOD, Mary is based on similar exercises with an upgrade.

• 5 handstand push-ups
• 10 one-legged squats (alternating with each round)
• 15 pull-ups

Complete as many rounds of these three exercises as you within twenty minutes.

As mentioned above, this is a more advanced workout so you have to know how to correctly perform a handstand push-up and a one-legged squat.

Speaking of squats, during the Mary WOD, be sure to alternate your legs with each round. So if you start a one-legged squat with the left leg, use the right leg on round two, and so forth and so on.

4. BARBARA

The Barbara WOD is unique in that you’re completing five rounds but you have five chances to improve your time.

• 20 pull-ups
• 30 push-ups
• 40 sit-ups
• 50 bodyweight squats
• 3 minutes rest

Start a timer and begin with pull-ups. Once you finish with bodyweight squats, immediately stop the timer and record your time. Rest for three minutes then begin again.

Complete five rounds total and be sure to write down your time for each. After the workout, tally all five rounds to see your total time.

5. ZACHARY TELLIER

This WOD is named after Sgt. Zachary D. Tellier, who died while on a ground patrol in Afghanistan. The Zachary Tellier is a very intense workout where you are racing against the clock to beat your own time. Get ready to work up one hell of a sweat.

• 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 bodyweight squats

To complete this WOD, you have to perform each exercise for the prescribed repetitions. Only when you’ve fully completed one exercise can you move on to the next?

As before, start the timer and get right into burpees. Once you’ve completed the final bodyweight squat, stop the timer, and write down your time.

BARBELL-BASED CROSSFIT WORKOUTS

Do you have access to home equipment for your workouts such as a barbell, weight plates, and mats? If so, you can take your CrossFit workouts at home to a new level.

Here are several barbell-based CrossFit workouts that you can perform at home.

6. ISABEL

Although the Isabel WOD is only one movement, it’s a compound exercise that will demand the most from several major muscle groups. It’s ideal for building strength, speed, and muscle.

• 30 snatches (135 / 95 pounds)

For this WOD, you’ll complete thirty snatches, no matter how many sets it takes. Examples of acceptable snatches include the power snatch, the full and squat snatch, and the split snatch.

For experienced male lifters, the weight to use is 135 pounds (a standard Olympic barbell with a 45-pound plate on each side). For experienced female lifters, use 95 pounds.

Now if you’re a beginner, men should use 75 pounds and women should use 55 pounds. For intermediate-level lifters, 115 and 75 pounds for men and women respectively.

As with the other workouts, start the timer and go. Once you finish your final snatch, stop the clock, and write down the time.

7. GRACE

Similar to the previous WOD, the Grace WOD is only made up of one exercise, but you’ll need to perform it thirty times.

• 30 Clean-and-Jerks (135 / 95 pounds)

For this WOD, you’ll complete thirty clean-and-jerks. Examples of acceptable exercises include the power clean and the full clean; however, you should not be performing snatches.

Here’s the rundown for weight used for men and women respectively depending on experience level:

• Advanced: 135 / 95 pounds
• Intermediate: 115 / 75 pounds
• Beginner: 75 / 55 pounds

This is a time-based workout, so start that clock and take off. Once you finish your clean, stop the timer, and write down the time.

8. FRAN

The Fran WOD makes things interesting by being a time-focused workout that incorporates specific repetitions on a sliding scale. It incorporates two exercises that are going to require every muscle in your body to be on board.

• 21-15-9 thrusters (guys: 95 pounds/girls: 65 pounds)
• 21-15-9 pull-ups

Start your timer and kick off the workout by performing 21 thrusters. If you’re a guy, you’ll use 95 pounds, and if you’re a girl, use 65 pounds.

Once you finish your 21 thrusters, immediately jump into 21 pull-ups. Once you wrap up, return to thrusters and perform 15.

Follow this pattern until you’ve finished your final pull-up. Remember as tough as this workout is, it’s all about going after your best time so try not to rest during exercise transitions.

9. DT

The DT WOD is a simple but brutal arrangement of three CrossFit favourite exercises.

• 12 deadlifts (155/105 pounds)
• 9 hang power cleans (155/105 pounds)
• 6 push jerks (155/105 pounds)

This is a five-round workout that focuses on getting the best time possible. Start that timer and begin with deadlifts. Do not progress to hang power cleans until you’ve completed 12 deadlifts.

Once you complete the prescribed repetitions for each exercise, that’s one round. Complete five rounds, stop the timer, and write down your time.

10. LINDA

Incredibly difficult, the WOD Linda is a time-based workout that requires you to have three separate barbells to use. In other words, this WOD is ideal for the person with an at-home gym.

• 10-9-8-7-6-5-4-3-2-1 deadlift (1.5 bodyweight)
• 10-9-8-7-6-5-4-3-2-1 bench press (bodyweight)
• 10-9-8-7-6-5-4-3-2-1 clean (3/4 bodyweight)

The most unique feature of this workout is that it is based on how much you weigh.

For example, for experienced lifters, you’ll use 1.5 times your bodyweight for your deadlift. If you weigh 150 pounds, you use 225 pounds for your deadlift.

Another unique feature is the sliding scale of repetitions; you start with ten repetitions and finish with only one.

Not everyone can lift 1.5 times their bodyweight, so here’s an adjustment for beginners and intermediate-level lifters:

Beginners:

• 8-7-6-5-4-3-2-1 reps for time of:
• ¾-body-weight deadlift
• ½-body-weight bench press
• ⅓-body-weight clean

Intermediate:

• 10-9-8-7-6-5-4-3-2-1 reps for time of:
• 1¼-body-weight deadlift
• ¾-body-weight bench press
• ½-body-weight clean

As with the other workouts, start the timer, and perform 10 deadlifts. Once you finish, move on to 10 repetitions of bench press, and finish with 10 repetitions of cleans. That’s one round. Continue with the sliding scale of repetitions until you reach the final set. Stop the clock and write down your time.