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

5226 comments

Your comment was posted successfully! Thank you!

  • https://trailblazer.me/id/freecovetfashioncashgeneratorworkingnoverify
    https://trailblazer.me/id/covetfashion2023freecashgeneratornoverification
    https://trailblazer.me/id/howtogetfreecovetfashiondiamondsgeneratornoverify
    https://trailblazer.me/id/covetfashionfreediamondsgeneratorupdated
    https://trailblazer.me/id/getfreecovetfashioncashgeneratornoverify
    https://trailblazer.me/id/freecarrompoolcoinsgeneratorworkingnoverification
    https://trailblazer.me/id/carrompoolfreegemsgeneratorupdated2023
    https://trailblazer.me/id/howtogetfreecarrompoolgemsgeneratornoverify
    https://trailblazer.me/id/carrompool2023freecoinsgeneratornoverification
    https://trailblazer.me/id/getfreecarrompoolcoinsgenerator2023
    https://trailblazer.me/id/freespaceshootercoinsgeneratorworkingnoverification
    https://trailblazer.me/id/spaceshootergetfreecoinsgeneratorupdatednoverify
    https://trailblazer.me/id/spaceshooter2023freecoinsgeneratornoverification
    https://trailblazer.me/id/spaceshooterfreegemsgeneratorupdated2023
    https://trailblazer.me/id/spaceshooterfreegemsgeneratornosurvey2023
    https://trailblazer.me/id/howtogetfreezoo2animalparkdiamondsgeneratornoverify2023
    https://trailblazer.me/id/zoo2animalparkfreediamondsgeneratornosurvey2023
    https://trailblazer.me/id/zoo2animalparkgetfreecoinsgeneratorupdatedfullyworking
    https://trailblazer.me/id/zoo2animalpark2023freecoinsgeneratornoverification
    https://trailblazer.me/id/zoo2animalparkfreecoinsgenerator2023
    https://trailblazer.me/id/freeimvucreditsgeneratorworkingnoverify
    https://trailblazer.me/id/howtogetfreeimvucreditsgeneratornoverify
    https://trailblazer.me/id/imvugetfreecreditsgeneratorupdatednosurvey
    https://trailblazer.me/id/imvufreecreditsgeneratornosurvey2023
    https://trailblazer.me/id/getfreeimvucreditsgenerator2023
    https://trailblazer.me/id/freepkxdcoinsgeneratorworkingnoverify2023
    https://trailblazer.me/id/pkxd2023freecoinsgeneratornoverification
    https://trailblazer.me/id/pkxdfreegemsgeneratorupdated
    https://trailblazer.me/id/howtogetfreepkxdgemsgeneratornosurvey
    https://trailblazer.me/id/pkxdfreegemsgeneratornosurvey
    https://trailblazer.me/id/freeplantsvszombies2coinsgeneratorworkingnoverification
    https://trailblazer.me/id/plantsvszombies2getfreecoinsgeneratorupdatednoverify
    https://trailblazer.me/id/howtogetfreeplantsvszombies2diamondsgeneratornoverify2023
    https://trailblazer.me/id/plantsvszombies2freediamondsgeneratornosurvey
    https://trailblazer.me/id/plantsvszombies2freediamondsgeneratorupdated2023
    https://trailblazer.me/id/nba2k23getfreevcgeneratorupdatednoverify2023
    https://trailblazer.me/id/nba2k23freevcgeneratornoverification
    https://trailblazer.me/id/nba2k23freevcgenerator2023newupdated
    https://trailblazer.me/id/freenba2k23vcgeneratorworkingnoverify
    https://trailblazer.me/id/nba2k23freevcgeneratornosurvey2023
    https://trailblazer.me/id/thesevendeadlysinsfreecoinsgeneratorupdated
    https://trailblazer.me/id/thesevendeadlysins2023freecoinsgeneratornoverification
    https://trailblazer.me/id/howtogetfreethesevendeadlysinsdiamondsgeneratornoverify
    https://trailblazer.me/id/freethesevendeadlysinsdiamondsgeneratorworkingnoverification
    https://trailblazer.me/id/getfreethesevendeadlysinscoinsgenerator2023
    https://trailblazer.me/id/hollywoodstoryfreediamondsgenerator2023updated
    https://trailblazer.me/id/howtogetfreehollywoodstorydiamondsgeneratornoverify2023
    https://trailblazer.me/id/hollywoodstoryfreediamondsgeneratornosurvey
    https://trailblazer.me/id/hollywoodstorygetfreegemsgeneratorupdatednosurvey
    https://trailblazer.me/id/freehollywoodstorygemsgeneratorworkingnoverification
    https://www.pastery.net/sgvvka/
    https://notes.io/qCenK
    https://rextester.com/PHUZ13732
    https://pasteio.com/x9Wvfague37i
    https://pastelink.net/coz9zl5s
    https://paiza.io/projects/ob0s37V3fMXuV3_hXY7MnQ?language=php
    https://paste.firnsy.com/paste/azIb4ZKHIGE
    https://paste.enginehub.org/2Y0PYCy2c
    https://jsfiddle.net/brontyjohn5/uhxvnobp/
    https://paste.ee/p/iQlcs
    https://yamcode.com/weweretert

    ewrwetetry

  • https://m.imdb.com/list/ls547126787
    https://m.imdb.com/list/ls547126132
    https://m.imdb.com/list/ls547126331
    https://m.imdb.com/list/ls547126472
    https://m.imdb.com/list/ls547126490
    https://m.imdb.com/list/ls547126951
    https://m.imdb.com/list/ls547122657
    https://m.imdb.com/list/ls547122639
    https://m.imdb.com/list/ls547122690
    https://m.imdb.com/list/ls547122292

    rgffds

  • https://www.imdb.com/list/ls547551369
    https://www.imdb.com/list/ls547551606
    https://www.imdb.com/list/ls547551222
    https://www.imdb.com/list/ls547551479
    https://www.imdb.com/list/ls547551952
    https://www.imdb.com/list/ls547553090
    https://www.imdb.com/list/ls547553573
    https://www.imdb.com/list/ls547553112
    https://www.imdb.com/list/ls547553805
    https://www.imdb.com/list/ls547556014
    https://m.imdb.com/list/ls547551369
    https://m.imdb.com/list/ls547551606
    https://m.imdb.com/list/ls547551222
    https://m.imdb.com/list/ls547551479
    https://m.imdb.com/list/ls547551952
    https://m.imdb.com/list/ls547553090
    https://m.imdb.com/list/ls547553573
    https://m.imdb.com/list/ls547553112
    https://m.imdb.com/list/ls547553805
    https://m.imdb.com/list/ls547556014
    https://m.imdb.com/list/ls545942519
    https://m.imdb.com/list/ls545293131
    https://m.imdb.com/list/ls545293205
    https://m.imdb.com/list/ls545293952
    https://m.imdb.com/list/ls545296539
    https://m.imdb.com/list/ls545296168
    https://m.imdb.com/list/ls545292003
    https://m.imdb.com/list/ls545292745
    https://m.imdb.com/list/ls545292314
    https://m.imdb.com/list/ls545292402
    https://m.imdb.com/list/ls545292938
    https://m.imdb.com/list/ls545271443
    https://m.imdb.com/list/ls545204863
    https://m.imdb.com/list/ls545209017
    https://m.imdb.com/list/ls545209793
    https://m.imdb.com/list/ls545208590
    https://m.imdb.com/list/ls545692959
    https://m.imdb.com/list/ls545692985
    https://m.imdb.com/list/ls545692868
    https://m.imdb.com/list/ls545324726
    https://m.imdb.com/list/ls545324244
    https://m.imdb.com/list/ls545324412
    https://m.imdb.com/list/ls545324972
    https://m.imdb.com/list/ls528362392
    https://m.imdb.com/list/ls529789510
    https://m.imdb.com/list/ls529789182
    https://m.imdb.com/list/ls545117172
    https://m.imdb.com/list/ls545117845

    dudu33

  • https://chouseisan.com/s?h=fe3c504e8fe64877ad0b751247882abe
    https://events.eventzilla.net/e/the-family-star-2024fullmovie-in-hindi-filmyzilla-download-hd-free-2138633550
    https://chouseisan.com/s?h=6d6f24a4c2694f8abe23d0dc294b85e7
    https://fs4.formsite.com/2p07lr/iqd579prfk/index
    https://maihdvietdub.peatix.com/
    https://xemphimmai2024fullhdvietsubthuyetminh.mypixieset.com/
    https://battlefy.com/xem%60phim-mai-phim-tr%E1%BB%B1c-tuy%E1%BA%BFn-%C4%91%E1%BA%A7y-%C4%91%E1%BB%A7-2024-full-hd-viet-sub
    https://battlefy.com/xem%60phim-mai-phim-tr%E1%BB%B1c-tuy%E1%BA%BFn-%C4%91%E1%BA%A7y-%C4%91%E1%BB%A7-2024-full-hd-viet-sub/xem%60phim-mai-phim-tr%E1%BB%B1c-tuy%E1%BA%BFn-%C4%91%E1%BA%A7y-%C4%91%E1%BB%A7-2024-full-hd-viet-sub/665ec6d87a04a7087fb293fa/info?infoTab=details
    https://mai-viet-sub.ticketbud.com/-xem-phim-mai-2024-phim-tr-c-tuy-n-y-full-hd-viet-sub-ef6d43283222
    https://herbalmeds-forum.biolife.com.my/d/75404-full-hd-xem-phim-mai-2024-vietsub-thuyet-minh
    https://tsubasa378.hashnode.dev/hp-omnibook-x-ai-26
    https://www.forexagone.com/forum/questions-debutants/https-maihdvietdub-peatix-com-121487

    polisisisissdsd

  • https://chouseisan.com/s?h=fe3c504e8fe64877ad0b751247882abe
    https://events.eventzilla.net/e/the-family-star-2024fullmovie-in-hindi-filmyzilla-download-hd-free-2138633550
    https://chouseisan.com/s?h=6d6f24a4c2694f8abe23d0dc294b85e7
    https://fs4.formsite.com/2p07lr/iqd579prfk/index
    https://maihdvietdub.peatix.com/
    https://xemphimmai2024fullhdvietsubthuyetminh.mypixieset.com/
    https://battlefy.com/xem%60phim-mai-phim-tr%E1%BB%B1c-tuy%E1%BA%BFn-%C4%91%E1%BA%A7y-%C4%91%E1%BB%A7-2024-full-hd-viet-sub
    https://battlefy.com/xem%60phim-mai-phim-tr%E1%BB%B1c-tuy%E1%BA%BFn-%C4%91%E1%BA%A7y-%C4%91%E1%BB%A7-2024-full-hd-viet-sub/xem%60phim-mai-phim-tr%E1%BB%B1c-tuy%E1%BA%BFn-%C4%91%E1%BA%A7y-%C4%91%E1%BB%A7-2024-full-hd-viet-sub/665ec6d87a04a7087fb293fa/info?infoTab=details
    https://mai-viet-sub.ticketbud.com/-xem-phim-mai-2024-phim-tr-c-tuy-n-y-full-hd-viet-sub-ef6d43283222
    https://herbalmeds-forum.biolife.com.my/d/75404-full-hd-xem-phim-mai-2024-vietsub-thuyet-minh
    https://tsubasa378.hashnode.dev/hp-omnibook-x-ai-26
    https://www.forexagone.com/forum/questions-debutants/https-maihdvietdub-peatix-com-121487

    polisisisissdsd

  • https://www.imdb.com/list/ls547171329
    https://www.imdb.com/list/ls547173594
    https://www.imdb.com/list/ls547173174
    https://www.imdb.com/list/ls547110980
    https://www.imdb.com/list/ls547115556
    https://www.imdb.com/list/ls547115306
    https://www.imdb.com/list/ls547115211
    https://www.imdb.com/list/ls547117799
    https://www.imdb.com/list/ls547117313
    https://www.imdb.com/list/ls547117274
    https://m.imdb.com/list/ls547171329
    https://m.imdb.com/list/ls547173594
    https://m.imdb.com/list/ls547173174
    https://m.imdb.com/list/ls547110980
    https://m.imdb.com/list/ls547115556
    https://m.imdb.com/list/ls547115306
    https://m.imdb.com/list/ls547115211
    https://m.imdb.com/list/ls547117799
    https://m.imdb.com/list/ls547117313
    https://m.imdb.com/list/ls547117274
    https://pastelink.net/grk1cfkt
    https://pastenote.net/iz5ff
    https://rentry.co/oxskiw3e
    https://dev.bukkit.org/paste/2b67a6ca
    https://hackmd.io/HF3hzovRb-qP6xKgA9_8A
    https://binshare.net/yiO46IDzY0yiVNdYMHRj
    https://snippet.host/pwodxw
    https://paiza.io/projects/OKGqPqOlkFtn7RO2ZcEovA
    https://demo.hedgedoc.org/s/jL3_HSXt8
    https://shiqikhontol.hashnode.dev/zhiladapisaneuy
    https://swipestudio.co/forums/discussion/general/zhiladapisaneuy
    https://matters.town/a/tt1yayb62w1n
    https://plaza.rakuten.co.jp/harrykur05/diary/202406030000/
    https://www.bankier.pl/forum/temat    zhiladapisaneuy,66632461.html
    https://diendannhansu.com/threads/zhiladapisaneuy.449288/
    https://forumketoan.com/threads/zhiladapisaneuy.23253/
    https://howei.com/forum/discussion/cycling/zhiladapisaneuy
    https://howei.com/forum/discussion/running/zildpart2
    https://herbalmeds-forum.biolife.com.my/d/74856-zldpart2
    https://herbalmeds-forum.biolife.com.my/d/74855-zhiladapisaneuy
    https://jsfiddle.net/harrykur/f6bw7jsd/

    bebe44

Leave a comment

Back to New Posts