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

5262 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://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

  • https://old.bitchute.com/video/mcQ46VjhMwBt/
    https://old.bitchute.com/video/AC5QAnV7u2XF/
    https://old.bitchute.com/video/fjo7G3l0rh4A/
    https://old.bitchute.com/video/19hy26va9G47/
    https://old.bitchute.com/video/9XoPU8cLXjSP/
    https://old.bitchute.com/video/oEdINH7ocY3q/
    https://onlinegdb.com/1HqxUUeqZ
    https://jsbin.com/famiwonijo/edit?html,output
    https://paiza.io/projects/3DPMJ8EYu1cqxj0_jRYctA?language=php
    https://snippet.host/iiaxro
    https://ctxt.io/2/AAB4S5yRFQ
    https://rextester.com/PJZCG97788
    https://www.onlinegdb.com/1HqxUUeqZ
    https://paste.centos.org/view/61b4eee7
    https://glot.io/snippets/h6mpkjmver
    https://paste.intergen.online/view/a10917f8
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.761121.0
    https://hackmd.io/@movietime/ry-r_FmJee
    https://sharing.clickup.com/9018966855/t/h/86et7azxx/A8LK3V515VOCL4S
    https://app.daily.dev/posts/findingnemo-srkwmi4zb
    https://foro.ribbon.es/topic/71316/findingnemo
    https://forum.thecodingcolosseum.com/topic/54190/findingnemo

    findingnemo

  • https://old.bitchute.com/video/xDtLquSePWoE/
    https://old.bitchute.com/video/EITpt4OJqgLa/
    https://old.bitchute.com/video/Xacts9t4xqxJ/
    https://old.bitchute.com/video/VighfTLTRxbI/
    https://old.bitchute.com/video/wIM7xuC0ggk9/
    https://old.bitchute.com/video/tej4HVHvfIrV/
    https://old.bitchute.com/video/XSf4SKsaJoIe/
    https://old.bitchute.com/video/fkWHsb1aBGmr/
    https://old.bitchute.com/video/zPxDQkjUzOWh/
    https://old.bitchute.com/video/tsZzD1z8JKlF/
    https://wokwi.com/projects/428821715683339265
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.761088.0
    https://jsbin.com/nukedujamu/edit?html,output
    https://paiza.io/projects/vCHB4uzZTHSzQSQtcvYdVw?language=php
    https://snippet.host/urrcva
    https://ctxt.io/2/AAB4SYznEw
    https://rextester.com/MYQGYC26117
    https://www.onlinegdb.com/cJmTCz8jR
    https://paste.centos.org/view/b3c5472d
    https://glot.io/snippets/h6mks176kp
    https://paste.intergen.online/view/38dc74ef
    https://justpaste.it/jmd7q
    https://www.pastery.net/sfrenh/
    https://telegra.ph/eurbj-rjf-kgflgs-sdhdshd-04-21
    https://hackmd.io/@movietime/ry8wgwm1ex
    https://sharing.clickup.com/9018966855/t/h/86et78ump/P9YB8885060OWV4
    https://app.daily.dev/posts/eyey-h-cpj0kytcb
    https://foro.ribbon.es/topic/71257/wyb-yeueu-d
    https://forum.thecodingcolosseum.com/topic/54152/eyedfhf

    findingnemo

  • https://old.bitchute.com/video/jwEIGu7lTpF4/
    https://old.bitchute.com/video/szeiVuTSPJT9/
    https://old.bitchute.com/video/3vpmUOJDRN84/
    https://old.bitchute.com/video/YaH8UZSMSNqc/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.761087.0
    https://wokwi.com/projects/428821547895398401
    https://healingxchange.ning.com/profiles/blogs/isvgx2by
    https://forum.thecodingcolosseum.com/topic/54149/isvgx2by
    https://foro.ribbon.es/topic/71251/isvgx2by
    https://app.daily.dev/posts/isvgx2by-qucztvu44
    https://glot.io/snippets/h6mkqn0m3t
    https://paiza.io/projects/bTqhcmSB2jchDhV5DgIPFg
    https://jsbin.com/solamoliqo/edit?html,output
    https://pastebin.com/FHZQr7sU
    https://pastelink.net/03ak82wi
    https://etextpad.com/ppnf2ocnyr
    https://www.wowace.com/paste/9405bf03
    https://www.pastery.net/xujcha/
    https://paste.centos.org/view/9d854637
    https://onlinegdb.com/9hQwxF00p
    https://jsbin.com/risamarira/edit?html,css,js,console,output
    https://paiza.io/projects/uKSi-_q8Oe4ZgutSI3t7-g
    https://www.wowace.com/paste/d1c9d17b
    https://updownradar.com/status/Mysedgwick.com

    zaza

  • https://old.bitchute.com/video/kIYpNo1ryuhu/
    https://old.bitchute.com/video/GbHekJRMiCCs/
    https://old.bitchute.com/video/50hni33de75J/
    https://old.bitchute.com/video/GHTfflwP8OiG/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.761058.0
    https://wokwi.com/projects/428810565379984385
    https://healingxchange.ning.com/profiles/blogs/nrxszngr
    https://forum.thecodingcolosseum.com/topic/54123/nrxszngr
    https://foro.ribbon.es/topic/71195/nrxszngr
    https://app.daily.dev/posts/nrxszngr-idheaqfyt
    https://glot.io/snippets/h6mfwgaz7k
    https://paiza.io/projects/VIyYRmafj_LJOoh1Un8gzw
    https://jsbin.com/biyerecoku/edit?html,output
    https://pastebin.com/3CvxCcic
    https://pastelink.net/4zuu8tp4
    https://etextpad.com/hoo2iqz1fs
    https://www.wowace.com/paste/90c7c22c
    https://www.pastery.net/rjtnjq/
    https://paste.centos.org/view/117cd08a
    https://onlinegdb.com/mX-FhTWOp
    https://jsbin.com/ziqimoyexi/edit?html,css,js,console,output
    https://paiza.io/projects/2xJr_G0DyMxNlTDtNUNhzA
    https://www.wowace.com/paste/c23ed29a
    https://updownradar.com/status/Mysedgwick.com

    zaza

Leave a comment

Back to New Posts