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

5273 comments

Your comment was posted successfully! Thank you!

  • The 14k gold is so luxurious and high-quality. It’s a great investment piece.
    https://buyperfectjewelry.com/ Bracelets

    Bracelets

  • https://www.flickr.com/people/4kings2hd/
    https://www.flickr.com/photos/4kings2hd/53495983444/
    https://app.decipad.com/n/-4Kings-2-2024-4-2-FHD-1080i%3Arc_3GbTaLXjYD5b1MCSyk
    https://app.decipad.com/n/-4-2-2023-4kings-2-HD-1080p-%3AUskLE0Ng-nlgVWyn4wDyN
    https://form.dragnsurvey.com/survey/r/bb1bf158
    https://gheiant-vops-szaip.yolasite.com/
    https://m.facebook.com/media/set/?set=a.1170259917287119
    https://slashpage.com/dramamarrymyhusbandep10
    https://gist.github.com/kaniasa/7456ae19d622d3e1f91640da1d45296d
    https://slashpage.com/marrymyhusbandep10series
    https://marrymyhusbandep10.framer.media/
    https://m.facebook.com/media/set/?set=a.1170288063950971
    https://m.facebook.com/media/set/?set=a.1241533123575696
    https://gist.github.com/akilers/fe82caa91173029cef093e7f6fbdd8ca
    https://ashopforkillersep5.framer.wiki/
    https://m.facebook.com/media/set/?set=a.1241551993573809
    https://slashpage.com/2024-4king2hdvthai
    https://slashpage.com/4kings2hdvthai
    https://gist.github.com/salindri/b54721b95bb3e35c31c18a32453c61d1
    https://gist.github.com/salindri/983901b0abfa1b18d6420d83e01276c8
    https://hdkings2thai.framer.media/
    https://herbalmeds-forum.biolife.com.my/d/31873-gerftyui

    lacfrec

  • https://community.oppo.com/thread/1519675399036993542
    https://community.oppo.com/thread/1519713362169036800
    https://community.oppo.com/thread/1519718676662583296
    https://ko.marrymyhusbandep10.talenteria.online/
    https://series.ashopforkillerep5ep6.talenteria.online/
    https://marrymyhusbandep10.discut.io/p/chiiriisekaahlii-saamiikhnniiaecchkfriiaiheth-marry-my-husband-chabaithy-ep-10-t-nthii-10-phaakyaithy-etmeruue-ngfrii-thukt-n-38ejdskdm4uj
    https://ashopforkillersep56.discut.io/p/duu-mrdkraannakkhaa-a-shop-for-killers-chabaithy-t-nthii-ep-5-6-chiiriisekaahlii-etm-eruue-ngfrii-thukt-n-cq60gghvney3
    https://form.dragnsurvey.com/survey/r/06a0e860
    https://form.dragnsurvey.com/survey/r/2761bec3
    https://app.decipad.com/n/-2024-Tee-Yod-UHD%3AHkJFLgyHb8HAjGdlK3Ke6

    rsdf

  • https://gist.github.com/fretyua/03b61df0c882babd1b1c9480d3e22ac0
    https://gist.github.com/manfresa/452fe167dd2559cde922e636fb0b6bb3
    https://gist.github.com/manfresa/333ee2dc25511105474a5a53c22796c0
    https://gist.github.com/manfresa/7ed379f8a416e4b71fdef6276f2dce74
    https://gist.github.com/adefty/ed8052203ffc7fde47ff58e3a6f56d44
    https://myloveinthecountrysideep6-7.framer.media/
    https://gist.github.com/adefty/7fc3513fd8f35b416ddc832c9fb0f83d
    https://slashpage.com/a-shop-for-killers-ep5-6-thai
    https://slashpage.com/a-shop-for-killers-ep5-hd
    https://slashpage.com/myloveinthecountryside-ep7-8
    https://slashpage.com/myloveinthecountryside-ep7-8th
    https://slashpage.com/our-love-triangle-ep1
    https://ourlovetriangleep1.framer.wiki/
    https://slashpage.com/couple-palace-ep1
    https://www.flickr.com/people/4kings2hd/
    https://www.flickr.com/photos/4kings2hd/53495983444/
    https://trioub-laof-plancy.yolasite.com/
    https://app.decipad.com/n/-4Kings-2-2024-4-2-FHD-1080i%3Arc_3GbTaLXjYD5b1MCSyk
    https://app.decipad.com/n/-4-2-2023-4kings-2-HD-1080p-%3AUskLE0Ng-nlgVWyn4wDyN
    https://www.flickr.com/people/marrymyhusbandep9/
    https://www.flickr.com/photos/marrymyhusbandep9/53494927995/
    https://about.me/MarryMyHusbandep9
    https://herbalmeds-forum.biolife.com.my/d/31831-gerftyu

    gasder

  • https://www.twosapp.com/65b701f4d77713cdcf389a71
    https://form.growform.co/go/65b70e08131571000b0bd007
    https://teeyod.sellpass.io/products/teeyod
    https://app.decipad.com/n/-2024-Tee-Yod-UHD%3AHkJFLgyHb8HAjGdlK3Ke6
    https://www.wetravel.com/trips/2023-suparer-uhd-suparer-thai-bangkok-thailand-20636738
    https://form.dragnsurvey.com/survey/r/2761bec3
    https://suparer.nethouse.ru/
    https://suparer-thai.tuweeb.com/

    dsfdsc

  • https://www.taskade.com/p/01HN9D3DWBHTW8W5ND417T7EQD
    https://www.taskade.com/p/2024-hd-01HN9DCQ0EHNQJ389ARVP7WS3R
    https://www.taskade.com/p/2024-hd-1080-01HN9DMNDE5D5YZBKKEPN17TXC
    https://www.taskade.com/p/2024-01HN9DZMHV89N5T7AK3M76SPRE
    https://gamma.app/public/2024—w4guw87byd207pz
    https://gamma.app/public/20231080P-uk7hncp8p1a7hdf
    https://gamma.app/public/HD2023-m45utkrhdzt39e0
    https://gamma.app/public/20231080P-ukufxqvjq3m7z45
    https://castbox.fm/channel/id5955949?utm_source=podcaster&utm_medium=dlink&utm_campaign=c_5955949&utm_content=%E5%85%BB%E8%9C%82%E4%BA%BA%20-%20%E5%9C%A8%E7%B7%9A%E8%A7%80%E7%9C%8B%20(2024)%20%E5%AE%8C%E6%95%B4%E7%89%88%E5%9C%A8%E7%B7%9A%201080p-CastBox_FM
    https://castbox.fm/channel/id5957309?utm_source=podcaster&utm_medium=dlink&utm_campaign=c_5957309&utm_content=%E5%A5%A7%E6%9C%AC%E6%B5%B7%E9%BB%98%20%E2%96%B7%E7%B7%9A%E4%B8%8A%E7%9C%8B%E5%AE%8C%E6%95%B4%E7%89%88(2023)%E7%94%B5%E5%BD%B1%E5%9C%A8%E7%BA%BF%5B1080P%5D-CastBox_FM
    https://baskadia.com/post/2vqjx
    https://baskadia.com/post/2vqve
    https://baskadia.com/post/2vqy7
    https://baskadia.com/post/2vra1
    https://baskadia.com/post/2vred
    https://baskadia.com/post/2vrje
    https://baskadia.com/post/2vroh
    https://slashpage.com/tenpiper-a39cz
    https://slashpage.com/tenpiper-hmhvq
    https://slashpage.com/tenpiper-hmhvq/nqrx6zk25pr44mv314y5
    https://slashpage.com/sembarangan-xx3x5
    https://slashpage.com/sembarangan-xx3x5/z91kwev266vqy2y46jpg
    https://slashpage.com/name-nez5i/7xjqy1g2vrwgr26vd54z
    https://slashpage.com/name-nez5i/51q3vdn2pg9vpmxy49pr
    https://slashpage.com/name-nez5i/k4w67rj247q74m5yq8ep
    https://slashpage.com/kristinakoti-fl9m2/d7916x82r9nd9m4kpyg3
    https://slashpage.com/kristinakoti-fl9m2/j943zqpmqdxre2wnvy87
    https://nets-flix.xyz

    renessans1970

Leave a comment

Back to New Posts