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

5555 comments

Your comment was posted successfully! Thank you!

  • https://www.niftygateway.com/bingoblitzfreecreditsgeneratornohumanverificationsecure https://www.niftygateway.com/bingoblitzfreeupdatedcreditsgeneratornohumanverification2023
    https://www.niftygateway.com/getbingoblitzfreecreditsgeneratornosurveysafe https://www.niftygateway.com/bingoblitzfreeunlimitedcreditsgeneratornohumanverification2023
    https://www.niftygateway.com/bingoblitzfreecreditsgeneratornoverificationinstantly https://www.niftygateway.com/standoff2freegoldgeneratornoverification2023secure
    https://www.niftygateway.com/standoff2freeupdatedgoldgeneratornohumanverification2023 https://www.niftygateway.com/getstandoff2freecoinsgeneratornoverification2023
    https://www.niftygateway.com/standoff2freeunlimitedcoinsgeneratornoverification2023 https://www.niftygateway.com/standoff2freecoinsgeneratornohumanverificationsafe
    https://www.niftygateway.com/novalegacyfreemoneygeneratornohumanverificationsecure https://www.niftygateway.com/novalegacyfreeupdatedmoneygeneratornosurvey2023
    https://www.niftygateway.com/getnovalegacyfreetrilithiumgeneratornohumanverification https://www.niftygateway.com/novalegacyfreeunlimitedtrilithiumgeneratornoverification2023
    https://www.niftygateway.com/workingnovalegacyfreetrilithiumgeneratornohumanverify2023 https://www.niftygateway.com/jetpackjoyridefreecoinsgeneratornohumanverification2023secure
    https://www.niftygateway.com/jetpackjoyridefreeupdatedcoinsgeneratornoverification2023 https://www.niftygateway.com/getjetpackjoyridefreecoinsgeneratornoverification2023
    https://www.niftygateway.com/jetpackjoyridefreeunlimitedcoinsgeneratornoverify https://www.niftygateway.com/workingjetpackjoyridefreecoinsgeneratornoverification2023
    https://www.niftygateway.com/royalrevolt2freegemsgeneratornoverification2023 https://www.niftygateway.com/royalrevolt2freeupdatedgemsgeneratornohumanverification2023
    https://www.niftygateway.com/getroyalrevolt2freegoldgeneratornoverification2023 https://www.niftygateway.com/royalrevolt2freeunlimitedgoldgeneratornosurvey2023
    https://www.niftygateway.com/royalrevolt2freecoinsgeneratornoverification2023 https://www.niftygateway.com/infinityopsfreecreditsgeneratornohumanverification2023fdgkjn
    https://www.niftygateway.com/infinityopsfreeupdatedcreditsgeneratornoverification2023 https://www.niftygateway.com/getinfinityopsfreegoldgeneratornohumanverification2023get
    https://www.niftygateway.com/infinityopsfreeunlimitedgoldgeneratornoverification2023 https://www.niftygateway.com/infinityopsfreegoldgeneratornohumanverificationworking
    https://www.niftygateway.com/headball2freediamondsgeneratornohumanverification2023secure https://www.niftygateway.com/headball2freeupdateddiamondsgeneratornoverification2023updated
    https://www.niftygateway.com/getheadball2freecoinsgeneratornohumansurvey2023 https://www.niftygateway.com/headball2freeunlimitedcoinsgeneratornoverification2023
    https://www.niftygateway.com/headball2freediamondsgeneratornohumanverification2023 https://www.niftygateway.com/gunsofboomfreegoldgeneratornohumanverification2023sdjkn
    https://www.niftygateway.com/gunsofboomfreeupdatedgoldgeneratornohumanverification2023 https://www.niftygateway.com/getgunsofboomfreegunbucksgeneratornohumanverification2023
    https://www.niftygateway.com/gunsofboomfreeunlimitedgunbucksgeneratornoverification2023 https://www.niftygateway.com/gunsofboomfreegoldsgeneratornohumanverification2023
    https://www.niftygateway.com/minimilitiafreeammogeneratornoverification2023secure https://www.niftygateway.com/minimilitiafreeupdatedammogeneratornohumanverification2023
    https://www.niftygateway.com/getminimilitiafreehealthgeneratornoverification2023 https://www.niftygateway.com/minimilitiafreeunlimitedhealthgeneratornohumanverification2023
    https://www.niftygateway.com/minimilitiafreehealthgeneratornohumansurveysafe https://www.niftygateway.com/tmntmutantmadnessfreegemsgeneratornoverification2023
    https://www.niftygateway.com/tmntmutantmadnessfreeupdatedgemsgeneratornoverification https://www.niftygateway.com/gettmntmutantmadnessfreeoozegeneratornoverification2023
    https://www.niftygateway.com/tmntmutantmadnessfreeunlimitedoozegeneratornosurvey2023 https://www.niftygateway.com/tmntmutantmadnessfreegemsgeneratornohumanverification2023
    https://www.pastery.net/cvhqeh/
    https://notes.io/qXx3Q
    https://rextester.com/KPXL52147
    https://pasteio.com/xH3CujR1x29Y
    https://pastelink.net/asnpz49j
    https://paiza.io/projects/oIIGj7YwUUD5dcpb_HZimg
    https://ide.geeksforgeeks.org/online-c-compiler/fd2c7161-063d-42a0-9ab7-1bb8f11c863b
    https://paste.firnsy.com/paste/aY9sOzMkYWJ
    https://paste.enginehub.org/N7Q1xLJPt
    https://jsfiddle.net/9xd1y4oc/
    https://paste.ee/p/sJBmC
    https://yamcode.com/noba-96345

    NOVA

  • https://old.bitchute.com/video/UYSXcUuEr0ru/
    https://old.bitchute.com/video/CG68SkCjo7hC/
    https://old.bitchute.com/video/tqpuxKz75u9H/
    https://old.bitchute.com/video/PxsgxbKWvD2L/
    https://old.bitchute.com/video/YUhlNigDU6tJ/
    https://old.bitchute.com/video/f0CMKPhszuMo/
    https://old.bitchute.com/video/xXftZzsXOimt/
    https://old.bitchute.com/video/D2zA5KbM2sNW/
    https://old.bitchute.com/video/Budds23mUv58/
    https://jsbin.com/gawujesida/edit?html,output
    https://paiza.io/projects/zlBjbUJFPnDRQC76JTs-Og?language=php
    https://snippet.host/hwrpyb
    https://pastebin.com/ME4xctxC
    https://glot.io/snippets/h5nz6i4nv0
    https://paste.intergen.online/view/ba3c2313
    https://ctxt.io/2/AAB4i_AVFA
    https://justpaste.it/h6cg6
    https://rextester.com/AYIKJ87604
    https://paste.centos.org/view/484374df
    https://telegra.ph/shsdd-03-20
    https://yamcode.com/untitled-132727
    https://rentry.co/u4fxddkf
    https://paste.ee/p/FvI4aFnN
    https://www.onlinegdb.com/2IMB3Ey5a
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.718091.0
    https://sharing.clickup.com/9018966855/t/h/86erx7f9n/YHXXHEWDE19KDNT
    https://foro.ribbon.es/topic/64792/sgsgs
    https://forum.thecodingcolosseum.com/topic/47774/asgsshsdh
    https://chobaolam.vn/threads/sagsgs.625016/
    http://www.limesucks.com/thread/gsgssvsssgs-sgsgg/
    http://www.fellnasen-service.de/index.php?thread/513183-asgg/
    https://hackmd.io/@movietime/HJvFlWc2yg
    https://app.daily.dev/posts/asgsgasgas-grrmlsovu

    nyi hiang

  • https://old.bitchute.com/video/7zp5VYvCAd8s/
    https://old.bitchute.com/video/gCVsG560jy8f/
    https://old.bitchute.com/video/ME3xgOCT3gGR/
    https://old.bitchute.com/video/H99AkHwaKScV/
    https://old.bitchute.com/video/uyeA1EzxC6h6/
    https://old.bitchute.com/video/C7HImy3LgqEW/
    https://old.bitchute.com/video/0cfsw4BFEBiO/
    https://old.bitchute.com/video/YljoCDfRKbLv/
    https://old.bitchute.com/video/JBwjZE4HTBQb/
    https://old.bitchute.com/video/B1Dr6gCQmu4H/
    https://old.bitchute.com/video/AqK5Yg27z8o6/
    https://old.bitchute.com/video/sIZEZXxA19Zy/
    https://old.bitchute.com/video/XhX79Tuqevs8/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.718012.0
    https://healingxchange.ning.com/profiles/blogs/sret3hdbkd
    https://forum.thecodingcolosseum.com/topic/47752/sret3hdbkd
    https://foro.ribbon.es/topic/64773/sret3hdbkd
    https://app.daily.dev/posts/sret3hdbkd-ei2fh51rl
    http://www.fellnasen-service.de/index.php?thread/512895-sret3hdbkd/
    https://glot.io/snippets/h5nvmkfrw7
    https://paiza.io/projects/BetBTAbu4irwTM829cQLmw
    https://jsbin.com/xevowuceye/edit?html,output
    https://pastebin.com/b0DV3t3V
    https://pastelink.net/haflkbvg
    https://etextpad.com/veu4zk2cve
    https://www.wowace.com/paste/b3d7f965
    https://www.pastery.net/rqkqga/
    https://paste.centos.org/view/f9101f89
    https://onlinegdb.com/YqF0q5Wn1
    https://jsbin.com/bizofihaqu/edit?html,css,js,console,output
    https://paiza.io/projects/UjhqT1HBTzkoBIRY-rfPFQ
    https://www.wowace.com/paste/69055fbb
    https://updownradar.com/status/toonclash.com

    zaza

  • https://old.bitchute.com/video/H99AkHwaKScV/
    https://old.bitchute.com/video/uyeA1EzxC6h6/
    https://old.bitchute.com/video/C7HImy3LgqEW/
    https://old.bitchute.com/video/0cfsw4BFEBiO/
    https://old.bitchute.com/video/YljoCDfRKbLv/
    https://old.bitchute.com/video/JBwjZE4HTBQb/
    https://old.bitchute.com/video/B1Dr6gCQmu4H/
    https://old.bitchute.com/video/AqK5Yg27z8o6/
    https://old.bitchute.com/video/sIZEZXxA19Zy/
    https://old.bitchute.com/video/XhX79Tuqevs8/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.717976.0
    https://healingxchange.ning.com/profiles/blogs/tatefcsc2
    https://forum.thecodingcolosseum.com/topic/47730/tatefcsc2
    https://foro.ribbon.es/topic/64766/tatefcsc2
    https://app.daily.dev/posts/tatefcsc2-ide1zeqxm
    http://www.fellnasen-service.de/index.php?thread/512797-tatefcsc2/
    https://glot.io/snippets/h5nu5aqwsc
    https://paiza.io/projects/b4xXerWR40W6UXIFwmQfqA?language=php
    https://jsbin.com/kosetipiqe/edit?html,output
    https://pastebin.com/84wjwdQg
    https://pastelink.net/dhumaa3v
    https://etextpad.com/yfnfmeqfqj
    https://www.wowace.com/paste/8f2ffc81
    https://www.pastery.net/bjbufs/
    https://paste.centos.org/view/4abdc537
    https://onlinegdb.com/6qWiBrHDo
    https://jsbin.com/jikuqufuyi/edit?html,css,js,console,output
    https://paiza.io/projects/OjkkKwe8vttFSd9C8XyUIA?language=php
    https://www.wowace.com/paste/8b08e667
    https://updownradar.com/status/toonclash.com

    zaza

  • I aim to enlighten those who wants to be elevated and taken out of deep shallow hole, crypto investment is like a dark shallow when you end up with a wrong one(scammer) and it feels lively when you make a good choice(legitimate traders) how do I know am with the righer trader, e.g rating by website: Brunoequickhack.COM and their machinery compose words will lead you astray, you have to make use of insights and understanding the logic about what you are getting into, I Selina Brad was a victim of stock investment, I learnt all this lesson and expressed during my search for a recovery hacker of whom I stumbled at after being through several scammer (Brunoe Quick Hack) WhatsApp:+1705-784-26-35 helped in getting my funds recovered. I owe him a big thanks, Please do reach out to him. Email: Brunoequickhack(AT)http://GMAIL.com

    selina brad

  • I aim to enlighten those who wants to be elevated and taken out of deep shallow hole, crypto investment is like a dark shallow when you end up with a wrong one(scammer) and it feels lively when you make a good choice(legitimate traders) how do I know am with the righer trader, e.g rating by website: Brunoequickhack.COM and their machinery compose words will lead you astray, you have to make use of insights and understanding the logic about what you are getting into, I Selina Brad was a victim of stock investment, I learnt all this lesson and expressed during my search for a recovery hacker of whom I stumbled at after being through several scammer (Brunoe Quick Hack) WhatsApp:+1705-784-26-35 helped in getting my funds recovered. I owe him a big thanks, Please do reach out to him. Email: Brunoequickhack(AT)http://GMAIL.com

    selina brad

Leave a comment

Back to New Posts