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8 Simple CrossFit Home Workouts Anyone Should Do

Home workouts became a necessity during the pandemic, but they also highlighted the beauty in them.

It helps with many issues most of us face during our daily routines. No time to go to your local Box? No problem. Don’t want to spend too much money on a gym membership? We got you covered. Tired of the feeling of being watched while doing a workout. Another solution.

The major problem with home workouts is the cost of equipment to have a nice gym going. Well, we also got that out of the way, as these CrossFit workouts are minimum equipment – you will need a pull-up bar and a skipping rope at maximum.

BOXROX has selected 8 simples CrossFit home workouts that everyone should do. Give these a try.

1. CHELSEA

Chelsea is a great way to improve your pull-up, push-up and squat skills. It is one of those EMOMs that will challenge you to stay consistent throughout the full 30 minutes and really test your form under fatigue.

EMOM for 30 min:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
home workoutsSource: RX'd Photography
If you don’t have a bar, try a tree branch or scaffolding. Get creative

Good score for Chelsea:

  • Beginner: 10-14 rounds
  • Intermediate: 15-23 rounds
  • Advanced: 24-40 rounds
  • Elite: 31+ rounds

2. MARY – HOME WORKOUTS

This is an effective workout for testing your gymnastics skills. It’s tough, but also a lot of fun as well.

AMRAP for 20 minutes:

  • 5 Handstand push-ups
  • 10 1-legged (pistol) squats
  • 15 Pull-ups
what is crossfit guy performs pistolSource: RX'd Photography
Test yourself in new ways

Good score for Mary:

  • Beginner: 5-9 rounds
  • Intermediate: 9-12 rounds
  • Advanced – 12-15 rounds
  • Elite? 15+ rounds

3. CINDY

Here is everything you need to know. A seemingly simple WOD, the time duration for this will tax your mental endurance to it’s limits. The lack of technically difficult movements makes this a great workouts for Crossfitters of all levels. You don’t have to worry about needing any kit, and the lack of barbells, racks or rings makes this a great workout to do when you can’t get to the Box.

See if you can get any of your family or friends to join you and try a Crossfit WOD for the first time!

20 minute AMRAP

  • 5 Pull Ups
  • 10 Press Ups
  • 15 Squats
cindy wod crossfitSource: BOXROX
Make a date with cindy

Good scoring for Cindy:

  • Beginner: 11-12 rounds
  • Intermediate: 13-17 rounds
  • Advanced: 18-22 rounds
  • Elite: 23+ rounds

4. ANNIE – HOME WORKOUTS

An interesting mix of very different exercises, this one will tax your core much more than you expect. Intensity is the name of the game so hit this one hard!

For time

  • 50-40-30-20-10
  • Double unders
  • Sit ups
positive mindset xebex air bike exhausted crossfitterSource: RX'd Photography
Stay strong when things get tough, it will be worth it in the end!

5. HERO WOD MURPH

One of the classics, this workout is also easy to do whilst you are away from the Box. If you don’t have a pull up bar, try using a tree branch, a football goal post or just get creative. Murph is always a huge mental challenge, but you will have definitely earned your time relaxing in front of the fire after you complete this one!

For time

  • 1 mile Run (1.6 km)
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run
hero wod murph sam briggs wins 2015 eventSource: CrossFIt Inc
Sam Briggs winning Murph at the 2015 CrossFit Games

Good scoring for Murph:

  • Beginner: 63-71 minutes
  • Intermediate: 47-58 minutes
  • Advanced: 36-41 minutes
  • Elite: <35 minutes

Keep in mind that the original Murph is performed with a 20lb vest for men, and 14lb vest for women.

6. BARBARA

The lack of technical exercises makes this another great home workout. If you don’t have a pull up bar or can’t find anything else to use, substitute the pull ups for burpees.

5 rounds 3 min rest

  • 20 pull ups
  • 30 push ups
  • 40 sit ups
  • 50 squats
Open Score post Crossfit workout testosteroneSource: RX'd Photography

7. HOME WORKOUTS: CONDITIONING WOD

This is perfect if you have some space near your home to run. 

for time

  • 800m run
  • 50 burpees
  • 400m run
  • 50 pull ups
  • 200m run
  • 50 press ups
bodyweight workouts sara sigmundsdottir running
Sara Sigmundsdottir running

8. HOME WORKOUTS: KAREN

Simple and deadly, this is all in the mind.

150 Wall balls for time

crossfit wall balls amrap wodsSource: RX'd Photography
Wall Balls: The exercise everyone loves to hate

Image Sources

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