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

4866 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://www.teacherspayteachers.com/Product/-2023-FULLHD-1080P-10400907
    https://www.teacherspayteachers.com/Product/-FULL-HD-2023—10400919
    https://gamma.app/public/-HD-THAI-kyj6n2unlixq1rz
    https://eventregist.com/p/OnceUponaStarfullhdsubthai2023
    https://eventregist.com/p/MantraWarriorfullhdsubthai2023
    https://www.teacherspayteachers.com/Product/-HD-THAI-10400988
    https://www.teacherspayteachers.com/Product/-Mantra-Warrior-2023-HD—10400996
    https://mantrawarriorfullmoviesubthai2023.unicornplatform.page/
    https://mantrawarriorfullhdsubthai.unicornplatform.page/
    https://www.teacherspayteachers.com/Product/-HD-THAI-10392182
    https://www.teacherspayteachers.com/Product/-2023—10392215
    https://www.zedlike.com/events/123
    https://www.zedlike.com/posts/158736
    https://www.zedlike.com/blogs/158747/%E0%B8%94-%E0%B8%AB%E0%B8%99-%E0%B8%87-%E0%B8%AA-%E0%B8%9B%E0%B9%80%E0%B8%AB%E0%B8%A3-%E0%B8%AD-2023-%E0%B9%80%E0%B8%95-%E0%B8%A1%E0%B9%80%E0%B8%A3-%E0%B8%AD%E0%B8%87
    https://healingxchange.ning.com/photo/albums/siska-arista-1
    https://bitbin.it/0qabGGlK/
    https://privatebin.net/?18a4c7684993e5f6#GTFPEH7cnd7k6BRxyX6QvQLUbJzA5oMFY97AxxnZ1KPr
    https://controlc.com/b53bf2db
    https://paste.toolforge.org/view/190d0526
    https://justpaste.it/bflfh
    https://bitbin.it/XCEcejkB/
    https://pastelink.net/hw94vvc1
    https://forum.contentos.io/topic/377314/ryeryywryrw
    https://paste.feed-the-beast.com/view/a011b0cc
    https://paste.mozilla.org/SHpzeB8F
    https://club.vexanium.com/post/yrydf-653bc2b549b07050ca2554ab
    https://tempel.in/view/fESF

    hy

  • https://gamma.app/public/-GANZER-HD-Sound-of-Freedom-2023-STREAM-DEUTSCH-KOSTENLOS-KOMPLET-mplj6uv86euonx9
    https://gamma.app/public/KINOHD-Sound-of-Freedom-2023-Ganzer-film-Stream-auf-Deutsch-bs3zg1fuijaffbu
    https://gamma.app/public/-GANZER-HD-Saw-X-2023-STREAM-DEUTSCH-KOSTENLOS-KOMPLETT-fj4th6p4f1xg41d
    https://gamma.app/public/GANZER-Film-Saw-X-2023-Stream-kostenlos-Film-Auf-Deutsch-HdGanzer-50dt1sz74jcivad
    https://gamma.app/public/-GANZER-HD-Five-Nights-at-Freddys-2023-STREAM-DEUTSCH-KOSTENLOS-K-znueg535talo2zz
    https://gamma.app/public/GANZERFILM-Five-Nights-At-Freddys-KINOHD-Stream-Deutsch-Kostenlos-s8ywahs0o1bbzjv
    https://gamma.app/public/GANZER-HD-Dumb-Money—-Schnelles-Geld-2023-STREAM-DEUTSCH-KOSTENL-xs22teczhtn9psg
    https://gamma.app/public/-GANZER-HD-It-Lives-Inside-2023-STREAM-DEUTSCH-KOSTENLOS-KOMPLETT-nf0sgzlqyht8szi
    https://gamma.app/public/-GANZER-HD-Detektiv-Conan-Movie-26-Das-schwarze-U-Boot-2023-STREA-q763eq0p22dgxj5
    https://gamma.app/public/-GANZER-HD-One-for-the-Road-2023-STREAM-DEUTSCH-KOSTENLOS-KOMPLET-txikoruio2e3u7v
    https://gamma.app/public/-GANZER-HD-Die-unlangweiligste-Schule-der-Welt-2023-STREAM-DEUTSC-5hnihq5am9j7xgm
    https://gamma.app/public/-GANZER-HD-Anatomie-eines-Falls-2023-STREAM-DEUTSCH-KOSTENLOS-KOM-enxdnmn20k0o83e
    https://gamma.app/public/-GANZER-HD-The-Marvels-2023-STREAM-DEUTSCH-KOSTENLOS-KOMPLETT-bdvyx2gi75lcrn7
    https://gamma.app/public/-GANZER-HD-Trolls—-Gemeinsam-stark-2023-STREAM-DEUTSCH-KOSTENLOS-q8kky1u2ju66811
    https://gamma.app/public/-GANZER-HD-Killers-of-the-Flower-Moon-2023-STREAM-DEUTSCH-KOSTENL-op4w1tehpugxqqk
    https://baskadia.com/post/dfbb
    https://baskadia.com/post/dfdv
    https://baskadia.com/post/dfgp
    https://baskadia.com/post/dfh4
    https://baskadia.com/post/dfib
    https://baskadia.com/post/dfio
    https://baskadia.com/post/dfj4
    https://baskadia.com/post/dfk0
    https://baskadia.com/post/dfkd
    https://baskadia.com/post/dfl2
    https://baskadia.com/post/dflx
    https://baskadia.com/post/dfm8
    https://baskadia.com/post/dfmq
    https://baskadia.com/post/dfn5
    https://baskadia.com/post/dfne
    https://ideone.com/xuW7nA
    https://paste.laravel.io/5f64c12c-47e1-48b6-a722-abafa2948110
    https://notes.io/qQXdF
    http://ben-kiki.org/ypaste/data/83206/index.html
    https://www.posteezy.com/qeteeqheqtheqheqhtheeqth
    https://rentry.co/s5h2w
    https://anotepad.com/notes/ewpkjqwg
    https://www.lightacandleforliteracy.org/group/remote-learning-support/discussion/107f9fe6-1b15-4910-9d86-91ceb033e1db
    https://www.onfeetnation.com/profiles/blogs/rwjyrwjrwjrjrwj
    https://club.vexanium.com/post/etheqthetheqthhteethhetethq-653b9394a3830684ca096547

    eteqtheqtheqtheheqht

  • https://baskadia.com/post/ddn9
    https://baskadia.com/post/ddoq
    https://baskadia.com/post/ddru
    https://baskadia.com/post/de2j
    https://gamma.app/public/CUEVANA3-Ver-Five-Nights-at-Freddys-HD-2023-en-Pelicula-Completa—32ko4scooxheokc
    https://gamma.app/public/CUEVANA-Five-Nights-at-Freddys-Online-Gratis-en-Espanol-y-Latino-z1154dnv9ttbczr
    https://gamma.app/public/PelisplUS-Ver-Five-Nights-at-Freddys-2023-Online-en-Espanol-Latin-kn2kydlwgvfzzgh
    https://gamma.app/public/PELISPLUS-Ver-The-Equalizer-3-Pelicula-Completa-Online-en-Espanol-1zx90j9uaue0zas
    https://gamma.app/public/PelisPlusVERSound-of-Freedom-2023-Pelicula-Online-en-Espanol-kxjousaht1dbocq
    https://gamma.app/public/VER-Sound-of-Freedom-PELICULA-Completa-2023-en-Espanol-y-latino-G-5wv731qng2abv0e
    https://gamma.app/public/Ver-Los-asesinos-de-la-luna-Pelicula-completa-con-Espanol-y-Latin-qjfq9sypjxmgccz
    https://gamma.app/public/PelisplUS-Ver-Los-asesinos-de-la-luna-2023-Online-en-Espanol-Lati-uufa3ko7dirkt39
    https://gamma.app/public/Los-asesinos-de-la-luna-pelicula-completa-en-espanol-latino-d523asmfgkk0d76
    https://gamma.app/public/4-20231080P-robyqmue8oeltdp
    https://baskadia.com/post/dewu
    https://gamma.app/public/4-2023HD-1080i-fzxj5x2mqhjkmrm

    mirzamaulana

  • toolbarqueries.google.vg/url?sa=t&url=https://www.taledor.com
    maps.google.com.bh/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.mk/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.com.cu/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.co.bw/url?sa=t&url=https://www.taledor.com
    maps.google.co.ug/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.bs/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.am/url?sa=t&url=https://www.taledor.com
    maps.google.com.bz/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.ad/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.as/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.com.et/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.md/url?sa=t&url=https://www.taledor.com
    foro.infojardin.com/proxy.php?link=https://www.taledor.com
    toolbarqueries.google.com.jm/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.al/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.je/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.mg/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.com.af/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.com.gi/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.co.ao/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.me/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.im/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.dm/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.co.zw/url?sa=t&url=https://www.taledor.com
    images.google.com.bn/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.gg/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.co.uz/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.co.tz/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.bj/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.co.zm/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.ht/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.dj/url?sa=t&url=https://www.taledor.com
    maps.google.cd/url?sa=t&url=https://www.taledor.com
    images.google.kg/url?sa=t&url=https://www.taledor.com
    images.google.com.ly/url?sa=t&url=https://www.taledor.com
    images.google.com.om/url?sa=t&url=https://www.taledor.com
    images.google.iq/url?sa=t&url=https://www.taledor.com
    images.google.tt/url?sa=t&url=https://www.taledor.com
    images.google.com.qa/url?sa=t&url=https://www.taledor.com
    maps.google.sn/url?sa=t&url=https://www.taledor.com
    images.google.mn/url?sa=t&url=https://www.taledor.com
    images.google.li/url?sa=t&url=https://www.taledor.com
    images.google.com.kw/url?sa=t&url=https://www.taledor.com
    images.google.bi/url?sa=t&url=https://www.taledor.com
    images.google.com.ag/url?sa=t&url=https://www.taledor.com
    images.google.ps/url?sa=t&url=https://www.taledor.com
    images.google.fm/url?sa=t&url=https://www.taledor.com
    images.google.sh/url?sa=t&url=https://www.taledor.com
    images.google.la/url?sa=t&url=https://www.taledor.com
    images.google.co.mz/url?sa=t&url=https://www.taledor.com
    images.google.fr/url?sa=t&url=https://www.taledor.com
    images.google.bg/url?sa=t&url=https://www.taledor.com
    images.google.com.co/url?sa=t&url=https://www.taledor.com
    images.google.ee/url?sa=t&url=https://www.taledor.com
    images.google.com.eg/url?sa=t&url=https://www.taledor.com
    images.google.lv/url?sa=t&url=https://www.taledor.com
    images.google.com.sa/url?sa=t&url=https://www.taledor.com
    images.google.com.bd/url?sa=t&url=https://www.taledor.com
    images.google.co.cr/url?sa=t&url=https://www.taledor.com
    images.google.com.gt/url?sa=t&url=https://www.taledor.com
    images.google.com.lb/url?sa=t&url=https://www.taledor.com
    images.google.com.kh/url?sa=t&url=https://www.taledor.com
    images.google.com.pa/url?sa=t&url=https://www.taledor.com
    images.google.com.sv/url?sa=t&url=https://www.taledor.com
    images.google.cat/url?sa=t&url=https://www.taledor.com
    images.google.cm/url?sa=t&url=https://www.taledor.com
    images.google.sk/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.com.ai/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.cg/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.sc/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.mw/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.gm/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.vu/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.rw/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.sm/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.ws/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.com.fj/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.gl/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.bt/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.ac/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.co.ck/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.com.sl/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.bf/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.com.tj/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.gp/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.cv/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.ms/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.com.mm/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.pn/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.cf/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.ml/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.com.sb/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.nu/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.co.vi/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.com.vc/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.ki/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.nr/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.tg/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.mv/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.com.pg/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.to/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.gy/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.co.ls/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.com.nf/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.tl/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.ga/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.td/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.st/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.so/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.ne/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.tk/url?sa=t&url=https://www.taledor.com
    www.google.com/url?q=https://www.taledor.com
    toolbarqueries.google.se/url?sa=t&url=https://www.taledor.com
    maps.google.lt/url?sa=t&url=https://www.taledor.com
    www.curseforge.com/linkout?remoteUrl=https://www.taledor.com
    maps.google.ba/url?sa=t&url=https://www.taledor.com
    www.google.is/url?sa=t&url=https://www.taledor.com
    bukkit.org/proxy.php?link=https://www.taledor.com
    toolbarqueries.google.mu/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.co.ke/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.com.py/url?sa=t&url=https://www.taledor.com
    maps.google.com.bo/url?sa=t&url=https://www.taledor.com
    maps.google.com.mt/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.kz/url?sa=t&url=https://www.taledor.com
    maps.google.com.ni/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.dz/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.jo/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.ci/url?sa=t&url=https://www.taledor.com
    maps.google.ge/url?sa=t&url=https://www.taledor.com
    toolbarqueries.google.com.gh/url?sa=t&url=https://www.taledor.com
    maps.google.hn/url?sa=t&url=https://www.taledor.com

    awefewsg

  • https://club.vexanium.com/post/wo-de-ma-ji4-ge-gui—zai-xian-guan-kan-hello-ghost-2023-dian-ying-wan-zheng—653a09b2e78956e922d79ae5
    https://baskadia.com/post/d235
    https://baskadia.com/post/d25c
    https://baskadia.com/post/d26n
    https://baskadia.com/post/d295
    https://baskadia.com/post/d2a5
    https://baskadia.com/post/d2av
    https://baskadia.com/post/d2ca
    https://baskadia.com/post/d2d5
    https://baskadia.com/post/d2ek
    https://baskadia.com/post/d2mu
    https://baskadia.com/post/d2ol
    https://baskadia.com/post/d2pf
    https://baskadia.com/post/d37q
    https://baskadia.com/post/d3ce
    https://gamma.app/public/2—-HD-1080P-2023-lthvb1635op928t
    https://gamma.app/public/—-1080p-7euhynkwskv1x70
    https://es.surveymonkey.com/r/DXVPFG7
    https://es.surveymonkey.com/r/BQDBCYF
    https://4k.playhdmovie.co
    https://4k-watch.playhdmovie.xyz
    https://nets-flix.xyz

    mirzamaulana

Leave a comment

Back to New Posts