3 Best At-home CrossFit WODs For Beginners

Are you just getting started with CrossFit and looking for simple WODs that are easy to follow? These workouts will help you get started with some of the most popular CrossFit exercises.

CrossFit is popular as it provides an effective full-body workout in as little as 20 minutes, burns massive calories, and increases your metabolism both during and after training. If you choose to CrossFit at home, you need to maintain the correct technique and form.


What Is CrossFit?

Your cardio workouts

According to the official website, CrossFit is “constantly varied functional movements performed at high intensity.”

This means that every day is a different workout and every workout is designed to make you fitter. It’s that simple — there are no complicated machines or rules to follow. And each exercise can be scaled up or down so anyone can do it, regardless of their fitness level.

CrossFit is a fitness regimen developed by Greg Glassman over several decades. He was the first person in history to define fitness in a meaningful, measurable way (increased work capacity across broad time and modal domains).

Exercises often included in CrossFit workout are squats, dumbbell split lifts, wall ball, back extension, burpees, dumbbell thrusts, muscle-ups, and more. You should also include high-intensity cardiovascular exercises into your routine with your strength training exercises to aid in conditioning and losing fat. For cardio exercises you can use jogging, jumping jacks, jump rope, or rowing. The best way to get the most effective results is to do a combination of exercises in quick succession. Take a three to four-minute break and then do the routine all over again. In addition to the exercises, make sure that you are eating healthy and getting enough sleep. The combination of these will help make you leaner, fitter, and healthier.

CrossFit combines cardiovascular exercises, gymnastics, and strength training movements which are completed in rapid succession to improve a person’s overall fitness. The variety of workouts and high-intensity routines help to condition and strengthen all aspects of your body.

What Is CrossFit WOD?

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The Workout of the Day (WOD) is a core part of the CrossFit experience. These daily workouts are released by CrossFit HQ and are meant to be completed by all CrossFitters across the world. The WODs offer a chance for athletes to compare their results with other athletes, but also to test themselves against their previous results.

Exercises you can use when designing WODs:

  • Squat and Pistols
  • Box jumps
  • Burpees
  • Lunges
  • Jump rope
  • Knees-to-elbows
  • L-sit
  • Crunches
  • Incline crunches
  • Dips
  • Pull-up
  • Muscle-up
  • Push-up
  • Handstand push-up
  • Rope climbs and battle ropes if available.

3 Best CrossFit WODs For Beginners

Are you a beginner in CrossFit? Thinking about following an at-home workout program but do not know where to start? You’re not alone. Many people want to get into the Crossfit game but some may be overwhelmed by the training or don’t have the equipment they need.

This article was created to help with that! We’ve compiled 5 of the best at-home CrossFit Workout of the Day (WOD) workouts available which will help you get started.

1. 20 Pull-ups, 30 Push-ups, 40 Sit-ups, and 50 Squats (Repeat 5 times)


While pull-ups, push-ups, and sit-ups are self-explanatory for most people, doing a squat requires a proper form to avoid injury.

For beginners, start doing squats without any weight until you have the correct form. To do a proper squat, position the feet at shoulder width and lower the body down to a squat position.

Do 50 squats every set for a total of 5 repetitions.

2. 5 Handstand Push-ups, 10 1-Legged Squats, and 15 Pull-ups

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Do “As Many Rounds As Possible” in 20 minutes (also known as AMRAP).

To perform a handstand push-up start by kneeling on all fours, with your back facing a chair.

Place the feet on top of the seat and with the arms extended, straighten the legs so that the hips are raised in a V position. Bend the elbows and lower head to the floor in a push-up position. Extend your arms fully on the way home and repeat five times.

To do 1-legged squats, start without any weight and stand on one leg. With the other leg elevated, lower the leg towards the floor while keeping the back straight.

3. 1 Mile Run, 100 Pull-ups, 200-Push-ups, 300 Bodyweight Squats, 1 Mile Run

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To do a bodyweight squat, stand with the legs shoulder-width apart. With the arms straight out in front of the shoulders, bend the knees and lean forward at the waist while keeping the back straight.

Stop the squat when the knees form a 90-degree angle with the floor.


It’s a new year, and many of us have kept ourselves in shape as a resolution. For those of us who love CrossFit workout routines, but don’t have all day/money to spend on a gym membership, there are many at-home WODs we can do from the comfort of our own home.

The workouts above are some of the best at-home CrossFit WODs. There is a reason why these have attracted much attention, and have helped so many people reach their goals and feel amazing. If you have decided to give CrossFit, or any other at-home workout program, a try, stick with it and you will be amazed at what you can accomplish.