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://www.artequity.org/group/artequity-org-group/discussion/dfbfc99f-8515-4881-be3f-f42588300697
    https://www.artequity.org/group/artequity-org-group/discussion/067bbc54-2168-4dbb-942b-01213d2cd43e
    https://www.artequity.org/group/artequity-org-group/discussion/77a4f331-fc05-48f8-9db1-b3c9b7938de5
    https://www.artequity.org/group/artequity-org-group/discussion/982bf051-c75f-4da6-876b-8283be395630
    https://www.artequity.org/group/artequity-org-group/discussion/8a3521b9-d1a0-4fd0-bda9-aee1e4b8c4a5
    https://www.artequity.org/group/artequity-org-group/discussion/37b73c90-76ae-4807-818a-3128241f9d7d
    https://www.artequity.org/group/artequity-org-group/discussion/a528781f-4f55-46d2-a8ad-2eddf97aa1e9
    https://www.artequity.org/group/artequity-org-group/discussion/628bfa08-8f87-452e-8b97-6f093c681a98
    https://www.artequity.org/group/artequity-org-group/discussion/d9bd5a17-2cb2-46aa-b875-5fd42c20e584
    https://www.artequity.org/group/artequity-org-group/discussion/0109d7aa-96db-46fb-8575-32bdaf4a0672
    https://www.artequity.org/group/artequity-org-group/discussion/0377ac94-0a2b-4427-98bf-6b899d6d1b41
    https://www.artequity.org/group/artequity-org-group/discussion/99378b1e-69af-40d7-adb4-72765e97f83c
    https://www.artequity.org/group/artequity-org-group/discussion/c570c3d1-f3e2-4a30-bd5e-99f37115104e
    https://www.artequity.org/group/artequity-org-group/discussion/a5901d5d-f106-44f0-90c2-f197511e8642
    https://www.artequity.org/group/artequity-org-group/discussion/87caa4a6-26d4-4b86-966e-a8ed923a8817
    https://www.artequity.org/group/artequity-org-group/discussion/7f80e314-b191-4cc2-9384-c0aa10313354
    https://www.artequity.org/group/artequity-org-group/discussion/f65e79a2-f400-4568-9750-ce3520f1b1d2
    https://www.artequity.org/group/artequity-org-group/discussion/46b8b40e-0f82-4a31-91c7-6f978ee0388e
    https://www.artequity.org/group/artequity-org-group/discussion/6e4edd06-234d-4624-a7af-6bf5f865cfb3
    https://www.artequity.org/group/artequity-org-group/discussion/d242f880-49b7-47f0-a279-fb2fd12fd612
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/d5f55cbb-c0f6-42a7-8fbd-2d3c6d07cd4d
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/ea118659-ee70-464e-8220-14b940f120bd
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/a66e7d0f-0a01-431e-a435-d3c0d5742707
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/f0b7cce0-e282-4d40-bbab-5959f10ef958
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/70785769-9a58-4e5c-a7fe-7168fec790f3
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/648909d1-3fe7-4739-831d-66dd04185d7d
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/d641ca6a-9c25-42df-b1e4-fdb2f1247cc5
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/b8f06834-2b4d-404d-9a1e-ee3583554adf
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/e902c988-bc65-4279-8179-0f86fbed37cf
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/4e3f8aa0-f30d-49e5-bedf-28972bf811da
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/b6fc0b9e-9dfd-48e6-beb4-37299621c63b
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/753f7d6d-1524-470f-945b-6c97307f428e
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/ac495b13-8ebb-41c1-bafd-f7b19df939d9
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/96e4fc31-47fb-47c0-877b-c721380dc013
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/2e103ec5-f254-4d72-8349-80364b56eff6
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/0a2993ab-149c-4299-bde3-1c7f7d7bda95
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/c728afa9-0021-4c9e-bb34-4110c684b083
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/b259f6a8-56cb-4fc3-b218-92fb4b42e004
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/4abdabf6-6b9e-4915-994e-c3b2443f758a
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/da72cd28-6735-4514-ac9a-b79be73cf09a
    https://trailblazer.me/id/creativedestructionfree5kstarcoinsgeneratornoverification
    https://trailblazer.me/id/creativedestructionfreeupdatedstarcoinsgeneratorfreetools
    https://trailblazer.me/id/getcreativedestructionfreediamondsgeneratornoverify
    https://trailblazer.me/id/creativedestructionfreeunlimitedgoldgeneratornoverification
    https://trailblazer.me/id/workingcreativedestructionfreediamondsgenerator2023
    https://trailblazer.me/id/csrracing2freecashgeneratornohumanverification
    https://trailblazer.me/id/csrracing2freeupdatedcashgeneratorfreetools
    https://trailblazer.me/id/getcsrracing2freegoldgeneratornoverification2023
    https://trailblazer.me/id/csrracing2freeunlimitedcashgeneratornosurvey
    https://trailblazer.me/id/csrracing2freegoldgeneratornohumansurvey2023
    https://www.pastery.net/xskpkf/
    https://notes.io/qL13R
    https://rextester.com/LSNH49376
    https://pasteio.com/x7AtusWzOQ29
    https://pastelink.net/mh741a1v
    https://paiza.io/projects/d8jcg6TOBZg7aTykkSQMzA
    https://ide.geeksforgeeks.org/online-c-compiler/29aee2fb-bc0b-4203-9fdd-39099d065198
    https://paste.firnsy.com/paste/jfqsCodYwuU
    https://paste.enginehub.org/yVltdXC-z
    https://jsfiddle.net/v7nz91L3/
    https://paste.ee/p/I9zYW
    https://yamcode.com/csr-44294

    CSR RACING

  • https://old.bitchute.com/video/KXD3JpRBDgjg/
    https://old.bitchute.com/video/qPo5No1wSQ9j/
    https://old.bitchute.com/video/TfOSh84Z691e/
    https://old.bitchute.com/video/IxRkoU0OMzM4/
    https://old.bitchute.com/video/lRwiLHEVM5xf/
    https://old.bitchute.com/video/IOOQVjwIDQJn/
    https://old.bitchute.com/video/tqfgKfxXnOgP/
    https://old.bitchute.com/video/StzqwPxtYNnb/
    https://old.bitchute.com/video/wMKfQmh9g0Kw/
    https://old.bitchute.com/video/aV03Xhmjs7Be/
    https://old.bitchute.com/video/skWdHDRbaCZX/
    https://old.bitchute.com/video/lpclFLAgSRnu/
    https://old.bitchute.com/video/sUnqPmm8yoLZ/
    https://jsbin.com/qokuzojevo/edit?html,output
    https://paiza.io/projects/e5b3GblMgjWjY-bz7vcMuQ?language=php
    https://snippet.host/vettpa
    https://pastebin.com/CYBt2SE0
    https://glot.io/snippets/h5dynutbly
    https://paste.enginehub.org/U-WEGFVPW
    https://www.pastery.net/bzpraq/
    https://paste.laravel.io/55f273ff-fd80-4165-9253-1c4942073c77
    https://paste.intergen.online/view/bccb5b81
    https://justpaste.it/9vmvp
    https://rextester.com/IIMP75399
    https://paste.centos.org/view/0ce4ce05
    https://telegra.ph/xpander-03-11
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.703775.0
    https://chobaolam.vn/threads/xpander.615256/
    http://www.limesucks.com/thread/xpander/
    http://www.fellnasen-service.de/index.php?thread/492562-xpander/
    https://hackmd.io/@movietime/HyJUHbRoyg
    https://app.daily.dev/posts/xpander-gc0l9dubi

    xpander

  • https://old.bitchute.com/channel/q6Fnq9PL1AuO/
    https://old.bitchute.com/video/rochOUpPJpZL/
    https://old.bitchute.com/video/FctXk1DaaMFx/
    https://old.bitchute.com/video/pYvYW5t6itt6/
    https://old.bitchute.com/video/B4p4ixic6Qnc/
    https://old.bitchute.com/video/oYC9exp2GDLA/
    https://old.bitchute.com/video/NV0oTpsE2KM6/
    https://old.bitchute.com/video/CfXnGxWT1SON/
    https://old.bitchute.com/video/RSi9KwGut1un/
    https://old.bitchute.com/video/sqxTWbcH3an6/
    https://old.bitchute.com/video/VjpX5ckw1MG0/
    https://imgur.com/gallery/puyunhay-oPEUZxk
    https://forum.thecodingcolosseum.com/topic/45781/puyunhay
    https://foro.ribbon.es/topic/62835/puyunhay
    https://app.daily.dev/posts/puyunhay-loewevbw5
    https://hackmd.io/@8IHmdDMgRuuh9CSjnvCBbQ/SyGTayRiJe
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.703642.0
    https://healingxchange.ning.com/profiles/blogs/puyunhay
    http://www.fellnasen-service.de/index.php?thread/492429-puyunhay/
    https://glot.io/snippets/h5dvwvombx
    https://paste.feed-the-beast.com/view/1b04f1c6
    https://paiza.io/projects/Z9R_GdycMnfUHeeeG5cxlA
    https://jsbin.com/suxogepela/edit?html,output
    https://pastebin.com/9E2rpRBF
    https://pastelink.net/w29sxwf4
    https://telegra.ph/Puyunhay-03-11
    https://etextpad.com/48n8lal2rz
    https://www.wowace.com/paste/f00be5ce
    https://pastecode.io/s/sq7dkd1k
    https://www.pastery.net/qjptcg/
    https://paste.centos.org/view/cd4d25e7
    https://onlinegdb.com/ExCLuLXeO
    https://jsbin.com/wadetezani/edit?html,css,js,console,output
    https://paiza.io/projects/px4nwpOyBqM-18PzU9yBaw
    https://www.wowace.com/paste/ed4e6cfa
    http://www.fellnasen-service.de/index.php?thread/492438-cangkemuuu/
    http://www.fellnasen-service.de/index.php?thread/492440-nirisaaaan/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.703652.0
    https://paste.ee/p/XgU8Lxcs
    https://etextpad.com/gvsu2npqmp
    https://yamcode.com/nirisaaaan
    https://paste2.org/xVBEAdXk
    https://pastelink.net/ahy2bjs5
    https://glot.io/snippets/h5dw46q81d
    https://notes.io/wLFv4
    https://jsbin.com/goxecuxari/edit?html,output
    https://paiza.io/projects/9U7TSjobfc9Kn11B6yZFWQ
    https://paste.feed-the-beast.com/view/01e9ac9e
    https://www.wowace.com/paste/1a115670
    https://updownradar.com/status/robinhood.com

    juju

  • https://www.italki.com/en/post/9cgAU34wjGQKGDt7hC6FnT
    https://www.italki.com/en/post/xiwOL6atFf2NDz0wWq3rx5

    matt

  • https://old.bitchute.com/video/KZ76SwEgkbbb/
    https://old.bitchute.com/video/dppPRTQneRSF/
    https://old.bitchute.com/video/Fh6ip21z9DPM/
    https://old.bitchute.com/video/9norwBiN2rjP/
    https://old.bitchute.com/video/F4MeOi3ET9wX/
    https://old.bitchute.com/video/Ip67NMpAzPu8/
    https://old.bitchute.com/video/CoTDAnquggCS/
    https://old.bitchute.com/video/2MlAt3Wmo17P/
    https://old.bitchute.com/video/1knX1FuFx57R/
    https://old.bitchute.com/video/WQsmR6EMN0Tu/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.702774.0
    https://chobaolam.vn/threads/zasdsf.614444/
    http://www.limesucks.com/thread/sgddg/
    https://jsbin.com/faboziludi/edit?html,output
    https://snippet.host/hhzmsj
    https://glot.io/snippets/h5dawzeuxe
    https://pastebin.com/by5FjUkP
    https://paste.intergen.online/view/d0c9a3ad
    https://ctxt.io/2/AAB4C9FTFg
    https://paste.centos.org/view/2638abe3
    https://anonpaste.com/share/vdhdh-5bd3ea7e94

    zacxskh

  • The impact of Wizard Hilton Cyber Tech on securing digital assets has been nothing short of transformative. As an industry pioneer in the world of cybersecurity, Wizard Hilton Cyber Tech has developed cutting-edge solutions that have revolutionized the way individuals and organizations safeguard their most valuable digital holdings. Through a potent blend of innovative technology and a deep understanding of the evolving threat landscape, Wizard Hilton Cyber Tech has empowered users to navigate the treacherous digital realm with unparalleled confidence and peace of mind. At the heart of their approach lies a suite of robust encryption protocols, advanced threat detection algorithms, and intuitive user interfaces that seamlessly integrate into the daily digital lives of their clients. Whether it’s safeguarding sensitive financial records, protecting intellectual property, or shielding personal communications, Wizard Hilton Cyber Tech’s comprehensive suite of tools has proven time and time again to be the gold standard in digital asset protection. Reflecting on my personal experience with Wizard Hilton Cyber Tech, I can attest to the profound impact their solutions have had on my own digital security. As someone who values the privacy and integrity of my data, I was immediately drawn to Wizard Hilton Cyber Tech’s unwavering commitment to cutting-edge cybersecurity. The peace of mind that comes with knowing my most critical information is secured by industry-leading technology is truly priceless, allowing me to navigate the digital landscape with a level of confidence that was previously unattainable. Through their tireless dedication to innovation and their unwavering focus on the evolving needs of their clients, Wizard Hilton Cyber Tech has firmly cemented its position as a trusted guardian of digital assets, setting a new benchmark for the industry and inspiring others to follow in their footsteps. Send an email via: for help, Email : wizardhiltoncybertech ( @ ) gmail (. ) com    
    OR
    support ( @ ) wizardhiltoncybertech (.) com
    WhatsApp number +13024457895

    collegemargaret

Leave a comment

Back to New Posts