Top 20 Bodyweight WODs for CrossFit

Top 20 Bodyweight WODs for CrossFit

Ditch the kettlebells and barbell for a change.  This is a list of 20 bodyweight WODs you can do anywhere you have a pullup bar, a box, and a jump rope.  Great for CrossFit, conditioning, or as a way to switch up your training. If you'd like to stick with the weight - browse more WODs in our WOD database.  

1.      “Mary” WOD

20min AMRAP

5 Handstand Push-ups

10 Pistol Squats

15 Pull-ups

2.      500 Double Unders for Time

500 Double-unders for time

At beginning of each minute, do 3 Air Squats

3.      Hero WOD “J.T.”

21-15-9 reps of:

Handstand push-ups

Ring dips (or alternate)

Push-ups

4.      The Hotel Room WOD

20 Rounds for Time:

5 Push-ups

5 Air Squats

5 Sit-ups

5.      200 Air Squats

For Time:

200 Air Squats

6.      “Angie”

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats

7.      Gymnastic Conditioning

3 Rounds for Time:

10 Handstand Push-ups

Run 200m

8.      Countdown by Burpees

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:

Burpees

Sit-ups

9.      “Annie”

50-40-30-20-10 Reps of:

Double-unders

Sit-ups

10. Reverse Pyramid WOD

50 Sit-ups

40 Push-ups

30 Box Jumps (24” / 20”)

20 Pull-ups

10 Bench Dips

40 Sit-ups

30 Push-ups

20 Box Jumps (24” / 20”)

10 Pull-ups

30 Sit-ups

20 Push-ups

10 Box Jumps (24” / 20”)

20 Sit-ups

10 Push-Ups

10 Sit-ups

11. Gymnastic Fantastic

3 Rounds for Time:

10 Muscle-ups

10 Forward Rolls

20 Pistol squats, alternating

Handstand walk 20 yards

12.  “Cindy”

20min AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

13. Gymnastic Stamina WOD

21-18-15-12-9-6-3 Reps of:

Handstand Push-ups

L Pull-ups

14. 20 Minute EMOM

Minute 1: 15 Push-ups

Minute 2: 10 Pull-ups

Minute 3: 15 Sit-ups

Minute 4: 20 Lunges

15. Cardio WOD

8 Rounds for Time:

Run 400m

Rest 90 seconds

16. Muscle-ups for Time

For Time:

30 Muscle-ups

17. 10 to 1

Round 1 will be 10 burpees and 1 pull-up, and so on. 

For time:

10-9-8-7-6-5-4-3-2-1 Burpees

1-2-3-4-5-6-7-8-9-10 Pull-ups

18. Hero WOD “Murph”

1-mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-mile Run

19. Tabata Something Else

32 intervals of 20 seconds of work and 10 seconds of rest.  Each movement has 8 rounds.

Tabata Pull-ups

Tabata Push-ups

Tabata Sit-ups

Tabata Air Squats

20. Leg Burn-out

3 Rounds for Time:

100-ft Walking Lunge

50 Air Squats

50 Hip Extensions

Wrap Up

Give this list a go next time you’re looking to focus on bodyweight movements, or wanting something different.  If you’re every on the road or stuck in a hotel, this list of bodyweight WODs will also serve you well.  

 


WOD Fever

Motivation. Information. Preparation.

We want to make every WOD your best WOD.  

WOD Fever represents CrossFit athletes, weightlifters, bodybuilders, and anyone who has a "workout of the day".  Join our community and follow us for more WOD BOD Interviews, fitness news, training tips, and deals on gear.  


Liquid error (sections/article-template line 48): Could not find asset snippets/relatedblogs.liquid

4206 comments

  • https://old.bitchute.com/video/NrkHR4d6L5Zh/
    https://old.bitchute.com/video/3mkM5QZqogKy/
    https://old.bitchute.com/video/TaTsI9r6SLc4/
    https://old.bitchute.com/video/ac1dWPzXYJNR/
    https://old.bitchute.com/video/ahCyt6tKfMxo/
    https://old.bitchute.com/video/cxtMU8g81U8m/
    https://wokwi.com/projects/428509184937271297
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.760183.0
    https://jsbin.com/zupevavege/edit?html,output
    https://paiza.io/projects/Y5MC0WvVXIazS8Wle0B7ow?language=php
    https://snippet.host/yxjcyh
    https://ctxt.io/2/AAB4S_RtEQ
    https://rextester.com/BJBH38459
    https://www.onlinegdb.com/8TdntVYBL
    https://paste.centos.org/view/61c71ed1
    https://glot.io/snippets/h6iruxbxj7
    https://paste.intergen.online/view/6ed375f9
    https://app.daily.dev/posts/yererbdf-giepbifpt
    https://hackmd.io/@movietime/Sk4DX00RJx

    ugsuuf sigh hs pifgpfh
  • https://old.bitchute.com/video/2XpS640ixlLu/
    https://old.bitchute.com/video/93Pxi3OrmPdw/
    https://old.bitchute.com/video/so7NecomOTQ0/
    https://old.bitchute.com/video/HdGSRojXcFlu/
    https://old.bitchute.com/video/whaAZKsI0pxy/
    https://old.bitchute.com/video/Pibj53FNlAJP/
    https://wokwi.com/projects/428507209207087105
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.760180.0
    https://jsbin.com/deseciseso/edit?html,output
    https://paiza.io/projects/LOY9yl2ANAhpko4FDrwv-g?language=php
    https://snippet.host/srhvgu
    https://ctxt.io/2/AAB4iyOOFg
    https://rextester.com/QGKDXU5752
    https://www.onlinegdb.com/hWZApmknn
    https://paste.centos.org/view/468c8e21
    https://glot.io/snippets/h6iqz9q1vk
    https://paste.intergen.online/view/3bc9bbb3
    https://justpaste.it/cwbuo
    https://www.pastery.net/epycrc/
    https://telegra.ph/lues-e8siugd-04-17
    https://foro.ribbon.es/topic/70721/lues-e8siugd
    https://app.daily.dev/posts/lues-e8siugd-tazumplpa
    https://forum.thecodingcolosseum.com/topic/53631/lues-e8siugd
    https://hackmd.io/@movietime/Bkak56ARkx
    https://sharing.clickup.com/9018966855/t/h/86et6ctng/027Y6GGVEO0CNI4

    ugsuuf sigh hs pifgpfh
  • https://old.bitchute.com/video/NGTQJq4ovpPE/
    https://old.bitchute.com/video/qrmVOIbcGJ2O/
    https://old.bitchute.com/video/vjNXkEtX03Zu/
    https://old.bitchute.com/video/JWnC5Q9QJlK8/
    https://old.bitchute.com/video/gNWArImCQSPf/
    https://old.bitchute.com/video/9eMbmgUjWRiL/
    https://wokwi.com/projects/428501338613325825
    https://jsbin.com/tazofuseki/edit?html,output
    https://paiza.io/projects/u-YQy777C0moKpgzEY9IxA?language=php
    https://snippet.host/xixdig
    https://rextester.com/HOHE11209
    https://ctxt.io/2/AAB4Y5COEA
    https://www.onlinegdb.com/avu7L38MM
    https://glot.io/snippets/h6iofcikdm
    https://sharing.clickup.com/9018966855/t/h/86et6cf98/O4ADEMMTASVVOH0
    https://hackmd.io/@movietime/H1E4LnRCkg
    https://app.daily.dev/posts/4yeyb-ehdhdfh-r6eutxmyt
    https://forum.thecodingcolosseum.com/topic/53622/wtvegdh
    https://foro.ribbon.es/topic/70716/wybeyee
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.760171.0

    ugsuuf sigh hs pifgpfh
  • https://github.com/aminecraft-at-boxmovv-us
    https://github.com/aminecraftmove-at-boxmovv-us
    https://github.com/aminecraft-mov-e-at-boxmovv-us
    https://github.com/g20-at-boxmovv-us
    https://github.com/drop-at-boxmovv-uss
    https://github.com/one-to-one-john-yoko-at-boxmovv-us
    https://github.com/the-friend-at-boxmovv-us
    https://github.com/hell-of-a-summer-at-boxmovv-us
    https://github.com/theluckiestmaninamerica-at-boxmovv-us
    https://github.com/the-chosen-last-supper-3-at-boxmovv-us
    https://github.com/ash-at-boxmovv-us
    https://github.com/the-electric-state-at-boxmovv-us
    https://github.com/the-alto-knights-at-boxmovv-us
    https://github.com/locked-at-boxmovv-us
    https://github.com/magazine-dreams-at-boxmovv-us
    https://github.com/novocaine-at-boxmovv-us
    https://github.com/borderline-at-boxmovv-us
    https://github.com/black-bag-at-boxmovv-us
    https://github.com/captainamerica4-at-boxmov-us
    https://github.com/the-monkey-at-boxmov-us
    https://github.com/heart-eyes-at-boxmovv-us
    https://github.com/dog-man-at-boxmovv-us
    https://github.com/companion-at-boxmovv-us
    https://github.com/your-fault-at-boxmovv-us
    https://github.com/nosferatu-at-boxmovv-us
    https://github.com/babygirl-at-boxmovv-us
    https://github.com/a-complete-unknown-at-boxmovv-us
    https://github.com/sonic-3-at-boxmovv-us
    https://github.com/mufasa-the-lion-king-at-boxmovv-us
    https://github.com/kraven-the-hunter-at-boxmovv-us

    IPEH
  • https://old.bitchute.com/video/TGRQdHCtF5oR/
    https://old.bitchute.com/video/pJ4EHV7ly1W2/
    https://old.bitchute.com/video/l4gbijTSXQsR/
    https://old.bitchute.com/video/QO970nAgLtp7/
    https://old.bitchute.com/video/f8Izce7k2jDu/

    https://old.bitchute.com/video/ooesUHZ1Du7r/
    https://old.bitchute.com/video/oCg1cSzKvI91/
    https://old.bitchute.com/video/DIgYNKG1YxLG/
    https://old.bitchute.com/video/vj598D2WMlxb/
    https://old.bitchute.com/video/vxVdyg1yyVok/

    https://old.bitchute.com/video/gXPSCNCYsqAX/
    https://old.bitchute.com/video/MBDNgwZ6AKt5/
    https://old.bitchute.com/video/1QB7lmnjv7Wq/
    https://old.bitchute.com/video/JL5XYNWiDCZ9/
    https://old.bitchute.com/video/jAgdwGefeA3D/

    https://searchtech.fogbugz.com/default.asp?Suggestions.1.758178.0
    https://healingxchange.ning.com/profiles/blogs/wqgwgsqm
    https://forum.thecodingcolosseum.com/topic/53439/wqgwgsqm
    https://foro.ribbon.es/topic/70558/wqgwgsqm
    https://app.daily.dev/posts/wqgwgsqm-wrymngq7n
    https://glot.io/snippets/h6i3nsb1zp
    https://paiza.io/projects/P_V1EhTWSP-qJRGzkSiAMA
    https://jsbin.com/xikorehonu/edit?html,output
    https://pastebin.com/fK3Gb01K
    https://pastelink.net/18xj7txm
    https://etextpad.com/0janoc9hdw
    https://www.wowace.com/paste/18fe4330
    https://www.pastery.net/yuzmns/
    https://paste.centos.org/view/59451c00
    https://onlinegdb.com/92ofwA9Sz
    https://jsbin.com/vovahavelu/edit?html,css,js,console,output
    https://paiza.io/projects/BkVDCAZtGmVLdZd3q-9C5w
    https://www.wowace.com/paste/efb0e9b2
    https://updownradar.com/status/toonclash.com

    zaza

Leave a comment