Skip to content
test
  • SHOP
    • BUNDLES
      • Fruits & Veggies Bundle
      • BCAA Bundle
      • Joint Bundle
      • Plant Bundle
      • Starter Bundle
      • Plant-Based Strength Bundle
      • Strength Bundle
      • Recovery Bundle
      • Immunity Bundle
      • ⇨ VIEW ALL BUNDLES
    • PROTEIN
      • POST
      • BUILD
      • PLANT PROTEIN
      • Collagen
      • ⇨ VIEW ALL PROTEIN
    • SPORTS NUTRITION
      • PRE
      • BCAA
      • Creatine
      • Shrooms
      • Lytes
      • ⇨ VIEW ALL SPORTS NUTRITION
    • NUTRIENTS
      • Burn
      • Krill
      • Joint
      • Gut Health
      • Multi
      • Reds
      • Veggies
      • Vitamin C
      • Vitamin D3
      • ⇨ VIEW ALL NUTRIENTS
    • SWAG
      • HQ Duffle Bag
      • No1 Cares Tee
      • ATH x IN4MATION 5 Panel Hat
      • Training Hoodie
      • Training Sweats
      • OE Patch Tee
      • OE Patch Mesh Shorts
      • OE Dad Hat
      • Grappler Shorts
      • Standard Shaker
      • Shaker Quick Dry Towel
      • Skeleton Crew Sock
      • Vandalism Logo Pack
      • Dodger Blue Snapback
      • Orioles Snapback
      • ⇨ VIEW ALL SWAG
    • eBooks
      • 8 Weeks To Bigger Glutes
      • 25 Protein-Packed Recipes
      • ⇨ VIEW ALL EBOOKS
  • TAKE THE QUIZ
  • OHANA
  • BLOG
  • QUALITY
  • OUR STORY
  • MANAGE SUBSCRIPTION
    CONTACT US
    REWARDS
    TEXT US
  • TikTok
  • Facebook
  • Twitter
  • Instagram
  • YouTube
  1. Level Up!
  2. Free Shipping
    $99
  3. Free Shaker
    $150
  4. Free Tee
    $200

You are $ 99.00 away from FREE shipping!

  • MANAGE SUBSCRIPTION
  • CONTACT US
  • REWARDS
  • TikTok
  • Facebook
  • Twitter
  • Instagram
  • YouTube
PROTEIN CALCULATOR CALCULATE DAILY REQUIREMENTS →
FREE SHIPPING ON ORDERS OVER $99 →
Search
ATH ATH
Log in Search Cart
  • SHOP
    BUNDLES
    Fruits & Veggies Bundle
    BCAA Bundle
    Joint Bundle
    Plant Bundle
    Starter Bundle
    Plant-Based Strength Bundle
    Strength Bundle
    Recovery Bundle
    Immunity Bundle
    ⇨ VIEW ALL BUNDLES
    PROTEIN
    POST
    BUILD
    PLANT PROTEIN
    Collagen
    ⇨ VIEW ALL PROTEIN
    SPORTS NUTRITION
    PRE
    BCAA
    Creatine
    Shrooms
    Lytes
    ⇨ VIEW ALL SPORTS NUTRITION
    NUTRIENTS
    Burn
    Krill
    Joint
    Gut Health
    Multi
    Reds
    Veggies
    Vitamin C
    Vitamin D3
    ⇨ VIEW ALL NUTRIENTS
    SWAG
    HQ Duffle Bag
    No1 Cares Tee
    ATH x IN4MATION 5 Panel Hat
    Training Hoodie
    Training Sweats
    OE Patch Tee
    OE Patch Mesh Shorts
    OE Dad Hat
    Grappler Shorts
    Standard Shaker
    Shaker Quick Dry Towel
    Skeleton Crew Sock
    Vandalism Logo Pack
    Dodger Blue Snapback
    Orioles Snapback
    ⇨ VIEW ALL SWAG
    eBooks
    8 Weeks To Bigger Glutes
    25 Protein-Packed Recipes
    ⇨ VIEW ALL EBOOKS
  • TAKE THE QUIZ
  • OHANA
  • BLOG
  • QUALITY
  • OUR STORY
PROTEIN CALCULATOR CALCULATE DAILY REQUIREMENTS →
FREE SHIPPING ON ORDERS OVER $99 →
Relson Gracie

Our mission is to fuel greatness using the most nutrient-dense and minimally processed ingredients.

OUR STORY
Shop Protein
GET PROTEIN

FREE 4 WEEK STRENGTH PROGRAM EBOOK

4 Week Strength Program
  • TikTok
  • Facebook
  • Twitter
  • Instagram
  • YouTube
  • HOME / NEWS
    Strength & Conditioning · Aug 26, 2018

    The 5 Ultimate Crossfit Workouts You Can Do At Home

    by Staff Writer
      |  LAST UPDATED: Dec 15, 2022

    Having a wicked workout is a great daily ritual to have. Not only does a consistent exercise routine generally keep your health in check, but it’s also important for strength, longevity, and your mood. But we get it: sometimes life gets in the way. So what do you do on those days that you just aren’t able to make it to your crossfit box?

    It definitely doesn’t mean you have to miss your workout. The answer? Crossfit at home. A lot can be done with bodyweight, some simple equipment, and adequate space. We’re sharing with you 5 ultimate crossfit workouts you can do at home, so even on the busiest of days you can still sneak-in a workout that will leave you feeling sweaty, tired, and accomplished.

    Haven’t tried crossfit? You can still try these crossfit workouts at home. Every single one of these workouts is effective if you are a beginner and can always be modified if you are more advanced.

    CINDY

    Crunched for time? If you have a pull-up bar, you should try Cindy. Your goal is to do as many reps as possible (AMRAP) within a 20 minute time frame.

    5 pull-ups
    10 push-ups
    15 squats

    Don’t be dissuaded by the simplicity of this home WOD - it’s sure to get your heart pumping if you’re willing to go all-out in the time frame given.


    MURPH

    Feel like getting in some cardio? Try this ultra-popular crossfit WOD at home. Murph covers cardiovascular training and also includes bodyweight exercises as well. You’re going to be tired after this one.


    1 mile run
    100 pull-ups
    200 push-ups
    300 squats
    1 mile run


    Is Murph feeling too easy for you? You can do a more difficult variation by adding a weighted vest to while doing Murph. 



    MARY

    Looking for a workout that will turn your world upside-down? Mary will do that - literally. Your shoulders will be burning from the handstand push-ups, and your legs will be on fire from the pistol squats. It just might be the best workout you ever had in 20 minutes or less.

    5 handstand push-ups
    10 pistol (1-legged) squats
    15 pull-ups

    Just like Cindy, Mary is an AMRAP workout. Push yourself to get as many sets of this workout as possible in 20 minutes.


    21-15-9


    Interested in moving some heavy weight? If you have a barbell at home this one’s for you. It’s a simple but effective workout with two exercises: deadlifts and burpees. There are three sets of exercises: the first set is 21 repetitions, the second set is 15 repetitions, and the third set is 9 repetitions. Reps must be completed for both exercises, alternating.

    Deadlifts (21,15,9)
    Burpees (21,15,9)

    Some familiarity with proper deadlift form and adequate weight are required to make this workout effective. If you don’t have the proper equipment on hand don’t worry, we’ve got one last workout to share with you.

    ANGIE


    If you aren’t pressed for time and you just want to exhaust yourself, Angie is what you need. Like Cindy, it requires a pull-up bar. The goal is to complete the workout in the fastest time possible.

    100 pull-ups
    100 push-ups
    100 sit-ups
    100 squats

    Angie is a great crossfit bodyweight workout that suits both beginners and more advanced. It is also a good workout to measure progress as you work to better your time each time you complete Angie.


    Gone are the days where being homebound can hold you back. Even with little to no equipment, you can still get a great crossfit workout in. That means gym or no gym, you can still have a great challenging and effective workout.

    References

    https://crossfit.com/workout/
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/
    https://www.sciencedirect.com/science/article/pii/S0378512212003015


    Down Chevron
    ATH

    INFORMATION

    • Protein Calculator
    • Search
    • Quality
    • Banned Ingredients
    • Become a Retailer
    • Afterpay
    • Privacy Policy
    • Terms of Service

    CUSTOMER CARE

    • Shipping Information
    • Returns Policy
    • Refund Policy
    • Contact Us
    • Reviews
    • Mil & First Responders

    COMMUNITY

    • Our Story
    • Blog
    • Rewards
    • Ohana
    • North Shore Lifeguards
    • Jobs

    EMAILS SUCK. OURS DON'T.

    • TikTok
    • BSCG Certified Drug Free
    • Official Sports Supplements of NSLA
    • BSCG Certified Drug Free
    • Official Sports Supplements of NSLA

    Born and Bred

    ATH 449 Cooke Street Honolulu, Hawaii 96813. © 2023 All Rights Reserved.
    support@athsport.co   (808) 378-3696

    Made in an FDA Inspected Facility

    *These statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

    SAVE 10%