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

4852 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://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268538
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268540
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268541
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268543
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268545
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268546
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268547
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268548
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268549
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268550
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268553
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268551
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268554
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268555
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268557
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268556
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268558
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268560
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268563
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268564
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268565
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268566
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268582
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268579
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268580
    https://www.bankier.pl/forum/temat_bgrewvs,61146953.html
    https://rextester.com/BDW67900
    https://www.justgiving.com/crowdfunding/mahosky-hermanos-634?utm_term=BRP4Wnz3q
    https://telegra.ph/ECDFS-06-22
    https://pastelink.net/pfrw5hyk
    https://paste.ee/p/N3rxZ
    https://www.wowace.com/paste/2123c709
    https://www.hoyolab.com/article/19530056?create=1
    https://rentry.co/u7bt2
    https://paiza.io/projects/MS6Cotpy5WRaT0BQXbqF4Q
    https://jsbin.com/kosuvab/edit?html,css,js,output
    https://dev.bukkit.org/paste/1d52f6a5
    https://codepen.io/Saleho-81/pen/RwqobKN
    http://allabouturanch.com/forum/topics/asdcx
    https://sway.office.com/pdmIrKBJ3DEUdF4K?ref=Link
    https://harimovie.cookpad-blog.jp/articles/1038894
    https://justpaste.me/CRGd1
    http://taylorhicks.ning.com/photo/albums/xcsa

    CDESW

  • https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268499
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268500
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268501
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268503
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268505
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268506
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268511
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268512
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268513
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268514
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268515
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268517
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268519
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268521
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268524
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268525
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268526
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268527
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268528
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268529
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268530
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268531
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268532
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268533
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268536
    https://www.bankier.pl/forum/temat_fwwef,61146821.html
    https://rextester.com/HVA75302
    https://www.justgiving.com/crowdfunding/mahosky-hermanos-5?utm_term=GabWpAB84
    https://telegra.ph/cedf-06-22
    https://pastelink.net/j9qzi63z
    https://paste.ee/p/biikX
    https://www.wowace.com/paste/0934d85a
    https://www.hoyolab.com/article/19529932?create=1
    https://rentry.co/xte87
    https://paiza.io/projects/O8__wi27PzwKTEEU0Kluvw
    https://jsbin.com/casuvas/edit?html,css,js,output
    https://dev.bukkit.org/paste/084fa624
    https://ctftime.org/team/237594/
    https://codepen.io/Saleho-81/pen/eYQBOZM
    http://allabouturanch.com/forum/topics/cdascasd
    https://sway.office.com/qGAFuEyMGGygDji9?ref=Link
    https://harimovie.cookpad-blog.jp/articles/1038893
    https://justpaste.me/CR7P1
    http://taylorhicks.ning.com/photo/albums/swaqdxa

    SVWDER

  • https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268456
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268459
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268460
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268461
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268462
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268463
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268464
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268465
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268466
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268468
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268471
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268475
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268479
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268480
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268482
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268483
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268484
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268486
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268488
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268489
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268492
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268494
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268495
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268496
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268498
    https://www.bankier.pl/forum/temat_efwcwesd,61146699.html
    https://rextester.com/POWAW66089
    https://www.justgiving.com/crowdfunding/mahozz-saleho-95?utm_term=m7DZw7M7y
    https://telegra.ph/fsdsdf-06-22
    https://pastelink.net/xqrl6ihw
    https://paste.ee/p/P6XZB
    https://www.wowace.com/paste/deda6057
    https://www.hoyolab.com/article/19529810?create=1
    https://rentry.co/2i7e8
    https://paiza.io/projects/K60e_MIOajUkSfMSFvNn6Q
    https://jsbin.com/masivup/edit?html,css,js,output
    https://dev.bukkit.org/paste/2675eb47
    https://ctftime.org/team/237591/
    https://codepen.io/Saleho-81/pen/xxQRKby
    http://allabouturanch.com/forum/topics/casdsa
    https://sway.office.com/IUZidAJeGgrbHhQR?ref=Link
    https://harimovie.cookpad-blog.jp/articles/1038892
    https://justpaste.me/CQwS
    http://taylorhicks.ning.com/photo/albums/cdswae

    drfsbv

  • https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268428
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268429
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268430
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268431
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268432
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268434
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268435
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268436
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268437
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268439
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268438
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268440
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268441
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268443
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268442
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268445
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268446
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268448
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268447
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268449
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268450
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268452
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268451
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268453
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268454
    https://www.bankier.pl/forum/temat_ewfcdwa,61146567.html
    https://rextester.com/TREE38520
    https://www.justgiving.com/crowdfunding/mahozz-saleho-560?utm_term=xnaXB2Q9j
    https://telegra.ph/dcefsa-06-22
    https://pastelink.net/fxinlqeh
    https://paste.ee/p/CIE2T
    https://www.wowace.com/paste/14ca721c
    https://www.hoyolab.com/newArticle/1?draft_id=1671975392916410368
    https://rentry.co/bydib
    https://paiza.io/projects/DwpxNyPH5SP5yZ_qaUFfIQ
    https://jsbin.com/hiroriy/edit?html,css,js,output
    https://dev.bukkit.org/paste/9ea5112b
    https://ctftime.org/team/237589/
    https://codepen.io/Saleho-81/pen/YzRGmob
    http://allabouturanch.com/forum/topics/cdsa
    https://sway.office.com/6fRpv7nhKxHQmLWR?ref=Link
    https://harimovie.cookpad-blog.jp/articles/1038891
    https://justpaste.me/CQmF1
    http://taylorhicks.ning.com/photo/albums/csaaqwsec

    edscfswa

  • https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268396
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268397
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268399
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268400
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268401
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268402
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268404
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268405
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268407
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268408
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268409
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268410
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268411
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268412
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268413
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268414
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268415
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268418
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268419
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268421
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268422
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268424
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268425
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268426
    https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268427
    https://www.bankier.pl/forum/temat_faaeqa,61146413.html
    https://rextester.com/VHXSZ83873
    https://www.justgiving.com/crowdfunding/mahozz-saleho-780?utm_term=6dxkq32WQ
    https://telegra.ph/sxdcaqcxewqasc-06-22
    https://pastelink.net/ba28kzfw
    https://paste.ee/p/byEX7
    https://www.wowace.com/paste/2637bab7
    https://www.hoyolab.com/article/19529546?create=1
    https://rentry.co/2emrt
    https://paiza.io/projects/PVzqxXNdUAybdLiEAm7YqA
    https://jsbin.com/xidipav/edit?html,css,js,output
    https://dev.bukkit.org/paste/92bae834
    https://ctftime.org/team/237587/
    https://codepen.io/Saleho-81/pen/XWyjvOV
    http://allabouturanch.com/forum/topics/caseqdcqaws
    https://sway.office.com/w0X0EaKvTZPzNg0y?ref=Link
    https://harimovie.cookpad-blog.jp/articles/1038890
    https://justpaste.me/CQam4
    http://taylorhicks.ning.com/photo/albums/vdsvdewaqv

    vsdedswv

Leave a comment

Back to New Posts