25 CrossFit Workouts Without equipment

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

CROSSFIT WORKOUTS (WOD) WITHOUT EQUIPMENT

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.

CROSSFIT WORKOUTS At Home No equipment

AMRAP for 20 minutes


3. Half MURPH

CROSSFIT WORKOUTS AT HOME WITHOUT EQUIPMENT
  • 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 minutes or 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

AMRAP for 20 minutes


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

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

  • 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

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