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

5261 comments

Your comment was posted successfully! Thank you!

  • https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-knock-at-cabin-2023-web-dl.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-last-of-us-season-1-hindi-eng.html
    https://lookerstudio.google.com/reporting/5f25e7ff-27fe-4f89-b6f5-8a51190a5f70
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-flash-season-9-web-dl-hevc.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-black-panther-wakanda-forever.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-knock-at-cabin-2023-web-dl.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-last-of-us-season-1-hindi-eng.html
    https://lookerstudio.google.com/reporting/5f25e7ff-27fe-4f89-b6f5-8a51190a5f70
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-flash-season-9-web-dl-hevc.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-black-panther-wakanda-forever.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-knock-at-cabin-2023-web-dl.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-last-of-us-season-1-hindi-eng.html
    https://lookerstudio.google.com/reporting/5f25e7ff-27fe-4f89-b6f5-8a51190a5f70
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-flash-season-9-web-dl-hevc.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-black-panther-wakanda-forever.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-knock-at-cabin-2023-web-dl.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-last-of-us-season-1-hindi-eng.html
    https://lookerstudio.google.com/reporting/5f25e7ff-27fe-4f89-b6f5-8a51190a5f70
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-flash-season-9-web-dl-hevc.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-black-panther-wakanda-forever.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-knock-at-cabin-2023-web-dl.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-last-of-us-season-1-hindi-eng.html
    https://lookerstudio.google.com/reporting/5f25e7ff-27fe-4f89-b6f5-8a51190a5f70
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-flash-season-9-web-dl-hevc.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-black-panther-wakanda-forever.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-knock-at-cabin-2023-web-dl.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-last-of-us-season-1-hindi-eng.html
    https://lookerstudio.google.com/reporting/5f25e7ff-27fe-4f89-b6f5-8a51190a5f70
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-flash-season-9-web-dl-hevc.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-black-panther-wakanda-forever.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-knock-at-cabin-2023-web-dl.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-last-of-us-season-1-hindi-eng.html
    https://lookerstudio.google.com/reporting/5f25e7ff-27fe-4f89-b6f5-8a51190a5f70
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-flash-season-9-web-dl-hevc.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-black-panther-wakanda-forever.html
    Vhttps://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-knock-at-cabin-2023-web-dl.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-last-of-us-season-1-hindi-eng.html
    https://lookerstudio.google.com/reporting/5f25e7ff-27fe-4f89-b6f5-8a51190a5f70
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-flash-season-9-web-dl-hevc.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-black-panther-wakanda-forever.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-knock-at-cabin-2023-web-dl.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-last-of-us-season-1-hindi-eng.html
    https://lookerstudio.google.com/reporting/5f25e7ff-27fe-4f89-b6f5-8a51190a5f70
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-flash-season-9-web-dl-hevc.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-black-panther-wakanda-forever.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-knock-at-cabin-2023-web-dl.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-last-of-us-season-1-hindi-eng.html
    https://lookerstudio.google.com/reporting/5f25e7ff-27fe-4f89-b6f5-8a51190a5f70
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-flash-season-9-web-dl-hevc.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-black-panther-wakanda-forever.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-knock-at-cabin-2023-web-dl.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-last-of-us-season-1-hindi-eng.html
    https://lookerstudio.google.com/reporting/5f25e7ff-27fe-4f89-b6f5-8a51190a5f70
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-flash-season-9-web-dl-hevc.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-black-panther-wakanda-forever.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-knock-at-cabin-2023-web-dl.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-last-of-us-season-1-hindi-eng.html
    https://lookerstudio.google.com/reporting/5f25e7ff-27fe-4f89-b6f5-8a51190a5f70
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-flash-season-9-web-dl-hevc.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-black-panther-wakanda-forever.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-knock-at-cabin-2023-web-dl.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-last-of-us-season-1-hindi-eng.html
    https://lookerstudio.google.com/reporting/5f25e7ff-27fe-4f89-b6f5-8a51190a5f70
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-flash-season-9-web-dl-hevc.html
    https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-black-panther-wakanda-forever.html

    RAYHAN

  • https://old.bitchute.com/video/O5yFjUKMkqNU/
    https://old.bitchute.com/video/wJFHQhRw6bs1/
    https://old.bitchute.com/video/A7HT5mzecBVX/
    https://old.bitchute.com/video/PZSYtDXQ6C8v/
    https://old.bitchute.com/video/aLhHIN7pHqvp/
    https://old.bitchute.com/video/9VnE9ou7o3Ol/
    https://old.bitchute.com/video/2WoYYptYdngw/
    https://old.bitchute.com/video/onewYQ4nqTMe/
    https://old.bitchute.com/video/IaAeEB71xcFq/
    https://old.bitchute.com/video/Rw0YHblH4ERn/
    https://wokwi.com/projects/428895777005946881
    https://jsbin.com/puwibisopa/edit?html,output
    https://paiza.io/projects/OGcRLdh_xjKQOqm3WZ9e2g?language=php
    https://snippet.host/zmhwuc
    https://ctxt.io/2/AAB4m_l_Fw
    https://rextester.com/UKQKE34345
    https://www.onlinegdb.com/CqaXAHZpj
    https://paste.centos.org/view/0a6cdb5d
    https://glot.io/snippets/h6nh888fcq
    https://paste.intergen.online/view/e655b981
    https://telegra.ph/thunderbonjour-04-22
    https://hackmd.io/@movietime/SkpRQdVJel
    https://sharing.clickup.com/9018966855/t/h/86et7hpnq/OZRAXP5VK2MD1ZP

    findingnemo

  • https://old.bitchute.com/video/ypLyeay3Il3O/
    https://old.bitchute.com/video/FbzbpSAkvoYR/
    https://old.bitchute.com/video/wJbCksdqXvoO/
    https://old.bitchute.com/video/SpwnFU9b6Jhw/
    https://old.bitchute.com/video/qX2FH6sZNQhR/
    https://old.bitchute.com/video/x7WBbBx55pSQ/
    https://wokwi.com/projects/428874420152146945
    https://jsbin.com/fevanehode/edit?html,output
    https://paiza.io/projects/ne-3de7Q_tWAI2G6GvBOfw?language=php
    https://snippet.host/jeugty
    https://ctxt.io/2/AAB4UxRQEg
    https://rextester.com/ZXII31528
    https://www.onlinegdb.com/DdRgXY3G0
    https://paste.centos.org/view/c5bf5a70
    https://glot.io/snippets/h6n7uxjtfb
    https://paste.intergen.online/view/0e615824
    https://telegra.ph/eyh-04-21
    https://hackmd.io/@movietime/HkuY77N1xe
    https://sharing.clickup.com/9018966855/t/h/86et7ghev/TF1HSFUVXINX19Y

    findingnemo

  • https://old.bitchute.com/video/X6AbqwWPkaUT/
    https://old.bitchute.com/video/AmLdw3Bnqapj/
    https://old.bitchute.com/video/kNC8NoZNhkuI/
    https://old.bitchute.com/video/heN9NW5HvDhP/
    https://old.bitchute.com/video/djgWeALi7gx8/
    https://old.bitchute.com/video/muNiEsxkUg6T/
    https://old.bitchute.com/video/NiXam5oiHBgR/
    https://jsbin.com/ledeyewuyu/edit?html,output
    https://paiza.io/projects/Jjly3WVPSnqPuWVzzVdi1w?language=php
    https://snippet.host/yprpus
    https://ctxt.io/2/AAB4S9qlFQ
    https://rextester.com/UXN4664
    https://www.onlinegdb.com/SIjzOvq3R
    https://paste.centos.org/view/cacd7156
    https://glot.io/snippets/h6n4v6wil2
    https://paste.intergen.online/view/a641707f
    https://telegra.ph/hinduztanzgirlz-04-21
    https://hackmd.io/@movietime/r1G5qZV1le
    https://app.daily.dev/posts/hinduztanzgirlz-ptkmlilpe
    https://sharing.clickup.com/9018966855/t/h/86et7g4w7/Z73WVNPUXH24NRD

    findingnemo

  • https://old.bitchute.com/video/w5p2ddKlLtoT/
    https://old.bitchute.com/video/BnZJ54UBDbZd/
    https://old.bitchute.com/video/93IrGo3FmnHl/
    https://old.bitchute.com/video/HSCXpGrwTzZ1/
    https://old.bitchute.com/video/vXWFgDKd1lMo/
    https://old.bitchute.com/video/CrOaQHGOAcTI/
    https://old.bitchute.com/video/ReDlXoMmcp1B/
    https://old.bitchute.com/video/1u0rUaZzIKPj/
    https://old.bitchute.com/video/jaEtqpJ8uDcp/
    https://old.bitchute.com/video/sKMtvoG3XWN0/
    https://old.bitchute.com/video/BQetGcAsBxcF/
    https://old.bitchute.com/video/HjXqnVGlofYb/
    https://old.bitchute.com/video/7RMkMyJjy30p/
    https://old.bitchute.com/video/WkPVu5w0J1LY/
    https://old.bitchute.com/video/WsT4ZSbnFaNU/
    https://old.bitchute.com/video/mrrNbL6PoMuP/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.761184.0
    https://wokwi.com/projects/428852429666806785
    https://healingxchange.ning.com/profiles/blogs/tdnwfaos
    https://forum.thecodingcolosseum.com/topic/54259/tdnwfaos
    https://foro.ribbon.es/topic/71438/tdnwfaos
    https://app.daily.dev/posts/tdnwfaos-2acfbyeg2
    https://glot.io/snippets/h6my91o9ub
    https://paiza.io/projects/W5GyS6pNwvykBQvsoB6k4A
    https://jsbin.com/mocalejiyu/edit?html,output
    https://pastebin.com/jCm6mMz8
    https://pastelink.net/01euvlqh
    https://etextpad.com/qzhpoysjk6
    https://www.wowace.com/paste/09e307d3
    https://www.pastery.net/ugtjbz/
    https://paste.centos.org/view/9c086267
    https://onlinegdb.com/i44ZgEtIT
    https://jsbin.com/yetatezise/edit?html,css,js,console,output
    https://paiza.io/projects/G0sj4tpWH64j-I2aV6BZrw
    https://www.wowace.com/paste/2bbaf064
    https://updownradar.com/status/Mysedgwick.com

    zaza

  • https://cccv.to/aminecraftthai 
    https://thestone.graphy.com/courses/The-Stone-2025-HD 
    https://majortuber.graphy.com/courses/snow-white-thai-fullversion-hd 
    https://majorgropplex.graphy.com/courses/The-Red-Envelope-HD 
    https://animeasia.graphy.com/courses/Ne-Zha-2-HD-1080p 
    https://thairath.graphy.com/courses/Mickey-17 
    https://cccv.to/mulunakruthaifilm 
    https://cccv.to/shrinkingteethai 
    https://cccv.to/gameofsuccessionep4 
    https://cccv.to/nowitsmyturnep3 
    https://cinemacineplex.graphy.com/courses/jenny-i-love-you-1080p-HD 
    https://cineplexmjor.graphy.com/courses/detective-conan-one-eyed-flashback-1080p-HD 
    https://wachlakon.graphy.com/courses/tomb-watcher-1080p-HD

    https://pastelink.net/8tbo66e5 
    https://multy.me/eV1kZ 
    https://x.com/BirdsVf/status/1914244295487635494 
    https://foro.ribbon.es/topic/71323/fstru65eu 
    https://web3devcommunity.com/topic/69037/arue6ie56ie5 
    https://bsky.app/profile/spiritcarryon.bsky.social/post/3lmymscdp222j 
    https://snippet.host/teipad 
    https://forum.ripper.store/user/cwtuv27fk3 
    https://forumketoan.com/threads/shstrururt.67263/ 
    https://forum.lexulous.com/user/cwtuv27fk 
    https://justpaste.it/5dehq 
    https://matters.town/a/ywryixsln3fr 
    https://forum.thecodingcolosseum.com/topic/54194/dsfteyrw75eo68 
    https://www.bitsdujour.com/profiles/yjEjSD 
    https://bootstrapbay.com/user/Shfstrieri6e56 
    https://www.passes.com/adekabirth 
    https://tooter.in/adekabirth/posts/114356822520658742 
    https://start.me/w/BGmzKj 
    https://telegra.ph/fhrtutrutr-04-21

    tsreurtur

Leave a comment

Back to New Posts