Top 20 Bodyweight WODs for CrossFit

by WOD Fever

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

9765 comments

Your comment was posted successfully! Thank you!

  • https://anshika-sharma.gitbook.io/copy-of-black-adam-pelicula-completa-espanol-y-l/
    https://anshika-sharma.gitbook.io/cuevana-3-ver-black-adam-pelicula-completa-online/
    https://anshika-sharma.gitbook.io/pelisplus-black-adam-2022-pelicula-online-en-esp/
    https://anshika-sharma.gitbook.io/ver-black-adam-pelicula-completa-espanol-y-la/
    https://anshika-sharma.gitbook.io/repelies-black-adam-pelicula-completa-online/
    https://anshika-sharma.gitbook.io/repelis-ver-avatar-el-sentido-del-agua-2022-on/
    https://avatar-3.gitbook.io/repelis-ver-avatar-el-sentido-del-agua-2022/
    https://spanish.gitbook.io/avatar-el-sentido-del-agua-pelicula-completa-en-e/
    https://terrifier-2-2022.gitbook.io/cuevana-3-terrifier-2-pelicula-completa-en-espano/
    https://spanish-1.gitbook.io/untitled/
    https://avatarspanish.gitbook.io/avatar-el-sentido-del-agua-2022-pelicula-comple/

    https://creed-iii.gitbook.io/cuevana3-mp4-480p-ver-3-ver-creed-iii-2023-or/
    https://waralaba.gitbook.io/creed-iii-pelicula-completa-en-espanol-latino/
    https://www.mixily.com/event/8461497062322787365
    https://www.mixily.com/event/5704858896561434067
    https://r2.community.samsung.com/t5/Community-Guidelines/Black-Panther-2-Wakanda-nech%C5%A5-%C5%BEije-2022-Cel%C3%BD-Film-Online-%C4%8Cesk%C3%BD/m-p/12886455#M17816

    zmecitiijmyctriots

  • https://raindrop.io/komalkashyap4564/healthfacts-64360809
    https://arcancercoalition.org/wp-content/uploads/formidable/17/CitrusBurnCons-b4shj.pdf

    https://arcancercoalition.org/wp-content/uploads/formidable/17/CitrusBurnConsumer-gh4av.pdf

    https://arcancercoalition.org/wp-content/uploads/formidable/17/CitrusBurnExposed-bv3va.pdf

    https://arcancercoalition.org/wp-content/uploads/formidable/17/CitrusBurnGut-g4bna.pdf

    https://arcancercoalition.org/wp-content/uploads/formidable/17/CitrusBurnOfficial-bv5za.pdf
    https://arcancercoalition.org/wp-content/uploads/formidable/17/Citrus-Burn2026-gh4b.pdf

    https://arcancercoalition.org/wp-content/uploads/formidable/17/Citrus-Burn-Buy-h7bsa.pdf

    http://arcancercoalition.org/wp-content/uploads/formidable/17/CitrusBurnExperts-n5vsa.pdf

    http://arcancercoalition.org/wp-content/uploads/formidable/17/CitrusBurnFocus-hn5na.pdf

    https://arcancercoalition.org/wp-content/uploads/formidable/17/CitrusBurnSafe-jn5ba.pdf

    CyntBarn

  • https://raindrop.io/komalkashyap4564/healthfacts-64360809
    https://arcancercoalition.org/wp-content/uploads/formidable/17/CitrusBurnCons-b4shj.pdf

    https://arcancercoalition.org/wp-content/uploads/formidable/17/CitrusBurnConsumer-gh4av.pdf

    https://arcancercoalition.org/wp-content/uploads/formidable/17/CitrusBurnExposed-bv3va.pdf

    https://arcancercoalition.org/wp-content/uploads/formidable/17/CitrusBurnGut-g4bna.pdf

    https://arcancercoalition.org/wp-content/uploads/formidable/17/CitrusBurnOfficial-bv5za.pdf

    CyntBarn

  • https://bio.martinstools.com/theearthep1 https://rapidapi.com/majorflixthai/api/duuchiiriisaithy-wiwaahpthphii-ep-1-phaakyaithy-chabaithy-duufrii-uncut https://theearthep1.zanfia.co/ https://sociatap.com/panor2/ https://linkea.ar/panor2 https://uiclap.bio/panor2 https://www.runpto.com/u/panor2/ https://linkee.io/lovexep10/ https://x.com/yusuf_dybala/status/2014715723944493141 https://mastodon.social/ahnur/115945023929645396
    https://bsky.app/profile/4llnews.bsky.social/post/3md3xwq4jjc2x
    https://community.wongcw.com/posts/1202818
    https://prasatnas.com/posts/259394
    https://www.mymeetbook.com/post/1202376_https-bio-martinstools-com-theearthep1-https-rapidapi-com-majorflixthai-api-duuc.html
    https://x.com/yusuf_dybala/status/2014748364857081883
    https://mastodon.social/@ahnur/115945540864169541
    https://bsky.app/profile/4llnews.bsky.social/post/3md47c6g6jc2z
    https://community.wongcw.com/posts/1202847
    https://prasatnas.com/posts/259417
    https://www.mymeetbook.com/post/1202538_https-theearthep1-zanfia-co-https-sociatap-com-panor2-https-linkea-ar-panor2.html
    https://guyanahub.com/post/8503_vvsad.html
    https://tooter.in/diamlik/posts/115945577915509337
    https://raindrop.io/butcheramanda118/gtds-65938050
    https://papaly.com/categories/share?id=1c8c2b5a8cfa411e8cfa0b3f5ee78894
    https://multy.me/oPEJ5
    https://www.tipga.com/e/6973b0b83286fe31369e4833
    https://diendannhansu.com/threads/bubud.890735/
    https://forum.phuongnamedu.vn/threads/vycys.209643/
    https://herbalmeds-forum.biolife.com.my/d/375350-asawf
    https://forums.siliconera.com/threads/bosvposv.142954/
    https://www.audacity-forum.de/index.php?thread/21780-iivdad/

    adawd

  • https://mlink.cc/primatesubko
    https://mlink.cc/thehousemaidkorea
    https://zyo.se/positively-yours-ep3korea
    https://mlink.cc/PositivelyYoursep3
    https://zyo.se/to-my-beloved-thief-ep7korea
    https://mlink.cc/MyBelovedThiefep7ko
    https://zyo.se/no-tail-to-tell-ep3korea
    https://mlink.cc/NoTailtoTellep3
    https://zyo.se/idol-i-ep11-korea
    https://mlink.cc/IdolIep11korea
    https://zyo.se/spring-fever-ep7korea
    https://mlink.cc/SpringFeverep7
    https://zyo.se/reloved-ep8thai
    https://zyo.se/notailtotell-ep3
    https://relovedep8.readme.io/reference/relovedep8thai
    https://primate-movie-thai.readme.io/reference/primate-subthai
    https://primate-subkorea.readme.io/reference/primate-subkorea
    https://aknightofthesevenkingdoms-ep2.readme.io/reference/aknightofthesevenkingdoms-ep2korea
    https://the-housemaid-subkorea.readme.io/reference/the-housemaid-subkorea
    https://positively-yours-ep3korea.readme.io/reference/positively-yours-ep3korea
    https://to-my-beloved-thief-ep7.readme.io/reference/to-my-beloved-thief-ep7korea
    https://no-tail-to-tell-ep3-korea.readme.io/reference/no-tail-to-tel-ep-3-korea
    https://idoli-ep11korea.readme.io/reference/idol-i-ep11-korea-hd
    https://no-tail-to-tell-ep3.readme.io/reference/no-tail-to-tell-ep3
    https://mlink.cc/CheckeredShirtep8
    https://zyo.se/checkered-shirt-ep8-korea
    https://zyo.se/return-to-silent-hill-thai
    https://mlink.cc/ReturntoSilent
    https://zyo.se/send-help-subthai
    https://mlink.cc/SendHelp_thai
    https://zyo.se/shelter-subthai
    https://mlink.cc/Sheltersubthai
    https://zyo.se/burnout-syndrome-ep9
    https://mlink.cc/BurnoutSyndromeep9
    https://zyo.se/burnoutsyndrome-ep9thai
    https://mlink.cc/Burnoutsyndromep9
    https://mlink.cc/CatForCashep2
    https://mlink.cc/Burnoutsyndrom_ep9
    https://zyo.se/burnoutsyndrome-ep9uncut
    https://zyo.se/cat-for-cash-ep2thai
    https://return-to-silent-hill-thai.readme.io/reference/returntosilenthill-thai
    https://checkered-shirt-ep8-korea.readme.io/reference/checkeredshirt-ep-8-korea
    https://burnout-syndrome-ep9thaii.readme.io/reference/burnoutsyndrome-ep9
    https://cat-for-cash-ep2thai.readme.io/reference/cat-for-cash-ep2
    https://send-help-subthai.readme.io/reference/send-help-thai
    https://burnoutsyndrome-ep9.readme.io/reference/burnoutsyndrome-ep9thai
    https://burnout-syndrome-ep9uncut.readme.io/reference/burnout-syndrome-ep9uncut
    https://shelter-thai.readme.io/reference/shelter-subthai

    filmhd

  • https://zyo.se/returntosilenthillbg
    https://zyo.se/returntosilenthillbgsub
    https://zyo.se/returntosilenthillbgaudio
    https://zyo.se/29ywerslaterbgbgaudio
    https://zyo.se/29ywerslaterbgbgsub
    https://zyo.se/29yearslaterbgsub
    https://zyo.se/primatebgsub
    https://zyo.se/primatebgaudio
    https://zyo.se/primatebg
    https://zyo.se/thehousemaidbg
    https://zyo.se/thehousemaidbgsub
    https://zyo.se/thehousemaidbgaudio
    https://zyo.se/mercysubbg
    https://zyo.se/mercy2026bgsub
    https://zyo.se/mercy2026bgaudio

    https://hackmd.io/Moveflixsite/rJ9mhgZLWx https://rentry.co/ncghpiq5 https://notes.io/euAdd https://paste.thezomg.com/404845/69176187/ https://paste.enginehub.org/VGmc7FZ5V https://pastelink.net/cqh5uuul https://www.etextpad.com/5etxdw8rsk https://paste.centos.org/view/72ef3224 https://scrapbox.io/57hfh3/zyo.se%2Freturntosilenthillbg https://ideone.com/FkPr9g https://tech.io/snippet/6tf7pgk https://privatebin.net/?3276da488a4b3909#Fm6sA4xgNce8AFktfCEcNuoj1PArAztXbq3cWBdy5TKp https://glot.io/snippets/hf4cgkiftg https://paiza.io/projects/eXNBM9Ef07i58en4kxxrUA?language=python3 https://justpaste.it/jrenq https://forum.virginiaeranet.com/viewtopic.php?t=317 https://docs.google.com/spreadsheets/d/1R3yFRoDj-rfZj4FdVw7Afjzin-5yBVf17eAglk6-_zY/edit?usp=sharing https://medium.com/yurigheboy25/subbg2026part2-4d0a9b13c0cb
    https://sites.google.com/view/subbg2026part2
    https://www.twosapp.com/69737dff95af8ae47e05370f
    https://prasatnas.com/posts/259389
    https://diendannhansu.com/threads/subbg2026part2.890681/
    https://tooter.in/harrykur/posts/115944796108662907
    https://raindrop.io/zhaprotz/subbg2026part2-65940685

    subbg2026part2

Leave a comment

Back to New Posts