CrossFit Workouts Without equipment (25 WODs)

If you’re looking for Crossfit workouts that you can do without equipment then you came to the right place. In this article, I’ve shared more than 20 no-equipment CrossFit workouts (WOD) from beginner to intermediate level that can help you increase strength, endurance, agility, and explosiveness.

Some of them you can do at home and to do some, you need an open space, such as ground or street.

What is CrossFit?

The Crossfit workouts are high-intensity strength and conditioning training that includes various dynamic exercises such as, plyometrics, weightlifting, and high intense bodyweight movements. And it makes it one of the best ways to improve your aerobic and anaerobic fitness.

Some important acronyms used in the Crossfit workouts are:

  • WOD – Workout Of the Day,
  • AMRAP – As Many Rounds As Possible
  • EMOM – Every Minute on the Minute.

Related: Full Body Dumbbell Crossfit Exercises


Can You Do the CrossFit workout without equipment?

Man doing CrossFit workout at home without equipment
CrossFit bodybuilder (photo by Gpointstudio – www.freepik.com)

Yes, Crossfit can be done without equipment. You can do a myriad of CrossFit workouts without equipment at home, such as squats, lunges, push-ups, planks, mountain climbing, floor dips, burpee, running, and more.

Doing Crossfit without equipment increases more strength, agility, balance, and burn more calories than doing weighted workouts.

So, if you’re goal is to improve overall fitness while maintaining weight, you can do bodyweight Crossfit.


So let’s just quickly find out what CrossFit exercises you can do without equipment.

You can use the below WODs to make your own CrossFit routine depending on your strength and fitness levels.

Related: CrossFit Vs Gym: Everything You Need To Know

Top 15 Crossfit Workouts You can Do At Home Without Equipment

No Equipment Crossfit WOD #1 (Heart Pumping)

If you do CrossFit workouts at home without equipment, you can start with this WOD. It includes three exercises, such as high knees, burpee, and split squat that can help you increase strength and endurance.

AMRAP in 5 Minutes

10 Reps Each

  • High knees
  • Burpee
  • Split Squat

Try to perform as fast as possible with little or no rest between exercises.

You may also like: Top 10 Crossfit Upper Body Workouts

CrossFit No Equipment WOD #2 (Light Full body)

AMRAP in 15 minutes

  1. Lunges – 8 reps each side
  2. Push-Ups – 10 reps
  3. Leg Raises – 10 reps

It can help you strengthen your full body and burn a good number of calories.


At Home CrossFit WOD #3 (Light Core)

AMRAP in 15 minutes

  1. Sit-up – 10 reps
  2. Plank – 30 seconds
  3. Side Plank – 20 seconds

You can incorporate this in your routine to work specifically on your core.


 Related: Calisthenics Full Body Workout, Routine, And PDF 

Crossfit Worout for Quadriceps #4

Duration – 10 minutes

E M O M

  1. Jump Squat
  2. Lunges
  3. Squat
  4. Lateral Squat
  5. Split Squat

Hamstring Blaster WOD #5

Duration – 10 minutes

E M O M

  1. Sumo Squat
  2. Reverse Lunges
  3. Lying Leg Curl
  4. Nordic Hamstring Curl

Glutes and Calf Workout #6

Duration – 10 minutes

AMRAP

  1. Glutes Bridge – 10 reps
  2. Standing Calf Raise – 15 reps
  3. Reverse leg lift – 10 reps
  4. Standing Calf Raise – 15 reps
  5. Leg Kickbacks – 10 reps
  6. Standing Calf Raise – 15 reps

Leg Blaster Workout #7

Duration – 30 minutes

AMRAP

10 reps each with as little rest as possible

Do each exercise as fast as possible

  1. Jump Squat
  2. Lunges
  3. Lateral Squat
  4. Reverse Lunges
  5. Air Squat
  6. Lying Leg Curl
  7. Glutes Bridge
  8. Standing Calf Raise
  9. Reverse leg lift
  10. Leg Kickbacks

CrossFit Workout for Oblique #8

Duration: 5 Minutes

AMRAP

  1. Right Knee to Left Elbow Touch (in a plank position) – 10 Reps
  2. Russian Twist – 20 to 30 seconds
  3. Heel Touch Crunch – 20 seconds
  4. Left knee to Left elbow outside touching – 10 Reps
  5. Side Plank – 20 to 30 seconds

CrossFit WOD #9 for Abs

Duration 15 Minutes

AMRAP

  • Mountain Climbers– 20 seconds
  • Bicycle Crunches – 10 reps
  • Reverse Crunches- 10 reps
  • Sit-ups – 15 reps
  • Leg Raise – 10 reps
  • Toe Touch crunch – 15 reps
  • Plank – 45 to 60 seconds
  • V-ups Crunches – 10 reps
  • Flutter Kicks – 20 seconds
  • Heel Touch Crunch – 20 seconds
  • Extended plank – 45 to 60 seconds

Also, Read: 14+ Lower Ab Workouts For Men & Women At Home

Complete Core Blaster Workout #10

Duration – 20 Minutes

  • Mountain Climbers– 20 seconds
  • Bicycle Crunches – 10 reps
  • Reverse Crunches- 10 reps
  • Russian Twist – 20 to 30 seconds
  • Right Knee to Left Elbow Inside crunch
  • Sit-ups – 15 reps
  • Leg Raise – 10 reps
  • Toe Touch crunch – 15 reps
  • Plank – 45 to 60 seconds
  • Side Plank – 20 to 30 seconds
  • V-ups Crunches – 10 reps
  • Flutter Kicks – 20 seconds

Crossfit WOD #11 (Short Period High Intensity Interval Workout)

EMOM for 20 Minutes

  • Pistol Squats – 10 Reps
  • Push-ups – 10 Reps
  • Sit-ups – 10 Reps

Try to perform all three exercises in 1 minute and then rest as little as possible and repeat. Do this for 20 minutes.

This can help you increase strength, balance, and muscle mass.


CrossFit Push Workouts without Equipment (WOD #12)

CrossFit Push Exercises for Chest, Shoulder, and Triceps

Duration – 30 minutes

AMRAP

  1. Regular Push up – 15 reps
  2. Archer Push up – 10 reps
  3. Pike Pushup for Shoulder – 10 reps
  4. Triangle Pushup – 10 reps
  5. Floor Dips – 15 reps

CrossFit Pull workouts for Back and Biceps (WOD #13)

Duration – 20 Minutes

AMRAP

  1. Superman Pull– 15 reps
  2. Floor IYT flyes – 10 reps
  3. Renegade Row – 10 reps
  4. Leg Curl – 10 reps

No Equipment CrossFit Workout for Arms (WOD #14)

Duration – 20 minutes

AMRAP

  • Triangle Push-ups – 10 reps
  • Floor Dips – 10 reps
  • Triceps Extension Pushup – 10 reps
  • Bicep Leg Curl – 10 reps
  • Side Plank Up and Down – 10 reps

Crossfit Full-body Home Workout (WOD #15)

Duration – 30 minutes

10 Reps each

  1. Jump Squat
  2. Reverse Lunges
  3. Air Squat
  4. Glute Bridge
  5. Standing Calf Raises
  6. Regular Push-ups
  7. Triangle Push up
  8. Pike Pushup
  9. Floor Dips
  10. Superman Pull
  11. Renegade Row
  12. Floor IYT flyes
  13. Leg Curl

You Can Save This: Full Bodyweight Workout For Beginners

Outdoor CrossFit Workouts You Can Do Without equipment

CrossFit Workout Without Equipment
Boy working out without equipmnt

Half Murph #16

  • 1-mile Run
  • 100 Push-ups
  • 200 Air Squats
  • 1-mile Run

Stamina Booster WOD #17

Duration: 30 minutes

AMRAP

  • 10 Jump Squat
  • 200 meter Run
  • 10 Burpees
  • 200 meter Run
  • 10 Lunges
  • 200 meter Run
  • 10 Push-ups
  • 200 meter Run
  • 10 Sit-ups

Strength Gainer WOD #18

Duration: 25 Minutes

AMRAP

  • Burpees – 10 Reps
  • Lunges – 10 Reps
  • Air Squat – 10 Reps
  • Push-ups – 10 Reps
  • Pike Push ups – 10 Reps
  • Shoulder Tap – 10 Reps
  • Sit-ups – 10 Reps
  • Reverse Crunches – 10 Reps
  • Lying Leg Raise – 10 Reps

Jumping Jacks WOD #19

Duration 15 minutes

  • 1 minute jump, 15 seconds rest
  • 2 minutes jump, 30 seconds rest
  • 3 minutes jump, 45 seconds rest
  • 4 minutes jump, 60 seconds rest
  • 150 seconds jump at a higher speed

Crossfit WOD to Test Your Fitness Level #20

Duration: As quickly as possible

  • Mountain Climbers – 60 seconds
  • Burpees – 20 reps
  • Run – 500 m
  • Air Squats – 25 reps
  • Push ups – 25 reps
  • Lunges – 25 reps
  • Sit ups – 25 reps
  • Run – 500 m
  • Mountain Climbers – 60 seconds
  • Burpees – 20 reps
  • Mountain Climbers – 60 seconds
  • Burpees – 20 reps
  • Run – 500 m
  • Air Squats – 25 reps
  • Push ups – 25 reps
  • Plyo Lunges – 25 reps
  • Sit ups – 25 reps
  • Run – 500 m
  • Run – 500 m
  • Mountain Climbers – 60 seconds
  • Burpees – 20 reps
  • Mountain Climbers – 60 seconds
  • Burpees – 20 reps
  • Run – 500 m
  • Air Squats – 25 reps

Powerful Glute Builder (CrossFit Glutes Workout Without Equipment #21)

Duration 20 minutes

Round: AMRAP

  • Sumo Squat – 20 reps
  • 20 Frog Pumps – 20 reps
  • Glute Bridges – 20 reps
  • Reverse Lunges – 20 reps (10 each)
  • Glutes Kickback – 20 reps (10 each)

Related: Best Compound Glute Exercises For Bigger Glutes

Alternate Run WOD #22

  • 100 meter run
  • 10 Burpees
  • 200 meter run
  • 20 Push ups
  • 300 meter run
  • 20 sit ups
  • 400 meter run
  • 10 IYT Flies
  • 500 meter run

Also Read: How To Run Faster And Longer (12 Tips)

30-20-10 Reps for Time WOD #23

  1. Jump Squat
  2. Reverse Lunges
  3. Pushups
  4. Mountain Climbing
  5. Sit ups

Squat Challenge #24

AMRAP in 30 Minutes

  • 15 Jump Squat
  • 10 Air Squat
  • 15 Split Squat
  • 10 Sumo Squat
  • 15 Lateral Squat
  • 10 Jumping Split Squat

Anaerobic (Sprinting) Crossfit WOD #25

5 Rounds with as shorter rest as possible between rounds

  • 50 meter sprint
  •  1-min rest
  • 100 meter sprint
  • 2 minutes rest
  • 150 meter sprint
  • 3 minutes rest
  • 200 meter sprint
  • 4 minutes
  • 250 meter sprint
Related: 6 Anaerobic Exercises To Do At Home

CrossFit Workouts Without Equipment PDF

Download this PDF for your training. You can also use the above exercises to create your workout routine.

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