20 CrossFit Workouts for Any Home or Garage Gym
The beauty of CrossFit lies in the ability to train anywhere with a variety of equipment.
Building a home gym that has everything you want takes time and money. But CrossFit is an easily adaptable fitness regime.
Whether your home gym is fully equipped or has the bare minimum to get by, you’ll find a workout on this list that you can do at home.
These workouts are listed by equipment, so if you only have dumbbells at home, we’ve got you covered.
Workout #1 (Dumbbells)
4 Rounds For Time:
16 Single-Arm DB Burpees
16 Single-Arm DB Overhead Lunges
16 Single-Arm DB Snatches
All movements are non-alternating. Perform 8 on one side and then 8 on the opposite side.
Workout #2 (Dumbbells + Cardio)
6 Rounds for Time:
200-Meter Run
7 Squat Cleans
7 Dumbbell Swings
Workout #3 (Pull-Up Bar + Bodyweight)
5 Rounds for Time:
20 Air Squats
20 Pull-Ups
20 Burpees
Workout #4 (Bodyweight)
This no-equipment workout can be done anywhere.
Perform the following number of repetitions of each movement:
10-9-8-7-6-5-4-3-2-1
Handstand Push-Ups
Push-Ups
Burpees
Workout #5 (Bodyweight)
WOD by Josh Bridges.
Perform the following numbers of repetitions:
50-40-30-20-10
Push-Ups
Air Squats
Workout #6 (Dumbbells)
WOD by Josh Bridges.
3 Rounds for Time:
20 Dumbbell Lunges
20 Single-Arm Dumbbell Snatches
Workout #7 (Dumbbells + Treadmill)
WOD by Josh Bridges.
For time:
800 Meter Run
50 Devil Presses
800 Meter Run
Workout #8 (Dumbbells + Pull-Up Bar)
As many rounds as possible (AMRAP) in 15 minutes:
5 Man-Makers
10 Burpee Pull-Ups
Workout #9 (Dumbbells + Bodyweight)
This WOD is by Jason Khalipa and can be done with just dumbbells and bodyweight.
Every minute on the minute (EMOM) for 15 minutes perform the below movements:
Single-Arm DB Snatches (5 Right/5 Left)
10 Air Squats
10 Push-Ups
Workout #10 (Dumbbells + Cardio)
Every minute on the minute (EMOM) for 15 minutes:
6 Dumbbell Front Squats
6 Push-Ups on the Dumbbells
Run the remainder of the minute on the treadmill at a moderate to fast pace.
Read more: LISS Workouts
Workout #11 (Dumbbells)
Every minute on the minute (EMOM) for 15 minutes:
18 Plank Push-Ups
20 Arnold Presses
22 Bicep Curls
At the end of the 15-minute EMOM, do 50 burpees for time.
Workout #12 (Dumbbells)
Every minute on the minute (EMOM) for 10 minutes:
10 Dumbbell Hang Squat Cleans
10 Dumbbell Push Presses
Workout #13 (Dumbbells + Bodyweight)
For time:
100 Dumbbell Thrusters
5 Burpees at the Top of Each minute
Start with 5 burpees. Then complete as many DB thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed.
Workout #14 (Jump Rope + Bodyweight)
As many rounds as possible (AMRAP) in 15 minutes.
30 Double-unders or 60 single-unders.
15 Push-ups
15 Air Squats
Workout #15 (Pull-Up Bar + Bodyweight)
"Tabata Something Else"
With a running clock in 16 minutes:
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
Perform a Tabata Interval (eight rounds of 20 seconds of work and 10 seconds of rest) for each movement – for a total of 32 intervals.
The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and the last 8 intervals are squats. There is no additional rest between movements.
The score is the total reps performed in all of the intervals.
Workout #16 (Barbell)
Every minute on the minute (EMOM) for as long as possible:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Jerks (185/135)
Workout #17 (Tabata Barbell)
With a running clock of 19 minutes:
Tabata Deadlift (185/135)
Tabata Hang Power Clean (185/135)
Tabata Front Squat (185/135)
Tabata Push Press (185/135)
1-minute rest between exercises.
Workout #18 (Weighted Vest)
As many rounds as possible in 20 minutes:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Wear a 20-pound weighted vest.
Workout #19 (Kettlebell + Bodyweight)
3 rounds for time:
50 Burpees
40 Pull-Ups
30 Pistol Squats
20 Kettlebell Swings
10 Handstand Push-Ups
Workout #20 (Kettlebell)
12-minute AMRAP (as many rounds as possible):
21 Kettlebell Swings
15 Goblet Squats
9 Sumo Deadlift High Pull
