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At Home CrossFit-Style Workout

Crossfit style workout

Image credit: Pinterest


At Home CrossFit-Style Workout

There is no denying that one of the most popular fitness trends these days is CrossFit. CF is a workout designed to use functional movements (real-world situational biomechanics) that encompass principles from sports such as rowing, running, gymnastics and more.

Just a little background on the CrossFit brand. It was created by Founder and CEO Greg Glassman over several decades and is designed specifically to improve fitness and health. The workouts are designed to challenge different parts of your strength and condition level with the objective of improving your overall level of physical fitness.

Traditional CrossFit workouts have names like Cindy, Barbara, and Nancy also referred to as “benchmark workouts.”

What I love the most about CF-style workouts is that they are varied and scalable to help anybody get into the best shape of their life. I never get bored of finding out what the WOD (workout of the day) challenge will be!

But, not everybody has the luxury of getting into a CrossFit center or gym to get in a workout, and that’s okay, you can still challenge yourself and fit in this style of fitness right in the comfort of your home (or backyard if you’re so lucky to have one!).

at home cross-fit style workout

Image credit: Pinterest

Components of a WOD

WODs can be performed for time or as many reps as possible (AMRAP). If the WOD calls for moves to performed “for time” you would complete all of the moves, reps, and rounds and record the amount of time it took to complete the workout. The idea being that as you progress you will improve on the amount of time it takes to complete the exercises through the program.

AMRAP workouts are prescribed a specific timeframe when you are to complete as many reps as possible of the moves provided before the final buzzer sounds! This method is also to measure progress but this time, measuring the number of circuits you can complete within the time frame versus improving the time in which you complete them.

Designing a WOD

So, you’ve got 10 minutes to fit in a workout, and you’re interested in getting the most bang for your fitness buck –great! So, you are probably wondering how you can create a CF-style WOD that you can complete with limited time, space, and equipment? Here’s what you will need to include in your WOD to get a killer workout and the motivation to start building your personal best:

  • Bodyweight Movement (Non-equipment, resistance, and flexibility based moves.)
  • Equipment Movement (Equipment based moves (dumbells, etc.)
  • Condition Movement (Moves that improve your cardiovascular fitness.)
  • Static Movement (Moves that require little to no movement while contracting muscle fibers.)

If you don’t have dumbbells at home you can use full water bottles or food tins, however, purchasing a set of dumbbells ranging from 1.2 -4.5 kg will be a great investment! For the rest of the exercises, you will only need your body and a safe/comfortable workout surface!

At Home WOD

Examples of exercises included in this WOD:

Arm Circles (via FitnessBlender)

Squats (via FitnessBlender)

Front Lunges Holding a Weight Overhead (via Teach PE)

Burpees (via FitnessBlender)

Plank (via Runtastic Fitness)


There you have it! A beginning CF-style WOD you can do anywhere at your convenience! Add this routine up to 3 times per week over the next 30 days for best results. For beginners, start off with a 5-minute WOD, slowly challenging yourself to add a minute on as you progress.

As with any fitness routine, please check with your physician before starting this or any exercise program.

Happy sweating!


By Erin Campbell // @beetsperminute