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

5537 comments

Your comment was posted successfully! Thank you!

  • https://trailblazer.me/id/discordnitrofreecodesnippetgeneratornoverification
    https://trailblazer.me/id/discordnitrofreeupdatedcodesnippetgenerator
    https://trailblazer.me/id/getdiscordnitrofreecodesnippetgenerator
    https://trailblazer.me/id/discordnitrofreeunlimitedcodesnippetgeneratornoverification
    https://trailblazer.me/id/workingdiscordnitrofreecodesnippetgenerator
    https://trailblazer.me/id/dragonmaniafreegemsgeneratornoverification
    https://trailblazer.me/id/dragonmaniafreeupdatedgemsgeneratornosurvey
    https://trailblazer.me/id/getdragonmaniafreegoldsgeneratornoverification
    https://trailblazer.me/id/dragonmaniafreeunlimitedgemsgeneratornoverification
    https://trailblazer.me/id/workingdragonmaniafreegoldgeneratornoverification2023
    https://trailblazer.me/id/dreamleaguesoccer22freecoinsgeneratornoverification
    https://trailblazer.me/id/dreamleaguesoccer22freecoinsgenerator
    https://trailblazer.me/id/getdreamleaguesoccer22freecoinsgeneratornoverify
    https://trailblazer.me/id/dreamleaguesoccer22freeunlimitedcoinsbooster
    https://trailblazer.me/id/dreamleaguesoccer22freecoinsgeneratornohumanverification
    https://trailblazer.me/id/episodefreegemsgeneratornohumanverification2023
    https://trailblazer.me/id/episodefreeupdatedgemsgeneratornoverification2023
    https://trailblazer.me/id/getepisodefreepassessgeneratornohumanverification
    https://trailblazer.me/id/episodefreeunlimitedgemsgeneratornoverification2023
    https://trailblazer.me/id/workingepisodefreepassessgeneratornoverification
    https://trailblazer.me/id/farmville2freefarmbucksgeneratornoverification
    https://trailblazer.me/id/farmville2freeupdatedfarmbucksgeneratornoverification
    https://trailblazer.me/id/getfarmville2freecoinsgeneratornoverification
    https://trailblazer.me/id/farmville2freeunlimitedcoinsgeneratornoverification
    https://trailblazer.me/id/workingfarmville2freefarmbucksgeneratornoverification
    https://trailblazer.me/id/fishdomfreediamondsgeneratornohumanverification
    https://trailblazer.me/id/fishdomfreeupdateddiamondsgeneratornoverification
    https://trailblazer.me/id/getfishdomfreecoinsgeneratornohumanverification
    https://trailblazer.me/id/fishdomfreeunlimiteddiamondsgeneratornoverification2023
    https://trailblazer.me/id/workingfishdomfreediamondsgeneratornosurvey
    https://trailblazer.me/id/footballrivalsfreegoldgeneratornohumanverification
    https://trailblazer.me/id/footballrivalsfreeupdatedgoldgeneratornoverification2023
    https://trailblazer.me/id/getfootballrivalsfreegoldgeneratornolegit
    https://trailblazer.me/id/footballrivalsfreeunlimitedgoldgeneratornoverification2023
    https://trailblazer.me/id/securefootballrivalsfreegoldgeneratornoverification2023
    https://www.pastery.net/pnzbzc/
    https://notes.io/qL6bq
    https://rextester.com/HOXE66918
    https://pasteio.com/xmBIchkumeL9
    https://pastelink.net/3gxabuhh
    https://paiza.io/projects/iFuRdfUuOT2AlQM9e0vjQA
    https://ide.geeksforgeeks.org/online-c-compiler/8cd38ca7-9249-43d6-864d-64204a9bf3d3
    https://paste.firnsy.com/paste/BdnPf3DBWWt
    https://paste.enginehub.org/6UEgzpkp1
    https://jsfiddle.net/qn7tz0s1/
    https://paste.ee/p/yV2vN
    https://yamcode.com/farmville2

    Farmville2

  • https://lookerstudio.google.com/embed/s/qf7orbUsl5M
    https://lookerstudio.google.com/embed/s/mwNSqxqNzKE
    https://lookerstudio.google.com/embed/s/tfassBlbLtU
    https://scribehow.com/page/WATCH_Terrifier_3_2024FullMovie_Download_Free_720p480p_And_1080__ZggR9_avS_SGnZJpyheqFw
    https://scribehow.com/page/WATCH_Terrifier_3_2024_FullMovie_Free_Online_English_Subbed__henAnpeTSWWtwVRgXrL3eA
    https://scribehow.com/page/WATCHTerrifier_32024_FullMovie_Free_Online_on_123__0_AFdhw5QuWXXNGryJKSuw
    https://bento.me/voir-terrifier-3-streaming-vf
    https://bento.me/voir-terrifier-3-streaming-vf-en-fr-gratuitement
    https://bento.me/film-streaming-terrifier-3-vostfr
    https://scribehow.com/page/VOSTVOIR_Terrifier_3_2024_FilmComplet_FR_Streaming_VF_en_Francais__U26WkN7MQeOtm5IWmjrG3Q
    https://scribehow.com/page/_Terrifier_3_en_Streaming_VF_FR___HlVxLA5yR7CI7AY3SXTkZQ
    https://scribehow.com/page/Terrifier_3_en_Streaming-VF_en_FrancaisVOSTFR__p8CU4rLzQsWCYyCwR4mhCw
    https://bento.me/cb01-terrifier-3-streaming-ita
    https://bento.me/altadefinizione-terrifier-3-in-streaming
    https://scribehow.com/page/ALTADEFINIZIONE_Terrifier_3_Streaming_Ita_Film_senza_limiti__unjWALbQRNOgpitL1rPWSA
    https://scribehow.com/page/FILM__Terrifier_3_Streaming_ITAHD_in_Altadefinizione__ijyJH7TaT-SwrliUxILiLw
    https://scribehow.com/page/GanzerFilm_DER_Terrifier_3_2024_Ganzer_Film_Auf_Deutsch_Hd__axd44l_ET2Ckf5vhPUHNrg
    https://scribehow.com/page/GANZERFilm_Terrifier_3_2024_Stream_auf_Deutsch__nCe-MPjVSXevfW9mbAXwog
    https://scribehow.com/page/Ganzer-HD__Der_Terrifier_3_2024__Ganzer_Film_Stream_deutsch_german__HzcdL2hEQt67LoThsi4zyQ
    https://scribehow.com/page/ANSEHEN_Terrifier_3_2024_Ganzer_Film_Stream_Deutsch_HD__jCCa_uqPSSiz-t9YBwqxVg
    https://bento.me/sensacinemas-cgv-movpopular
    https://medium.com/@astrasakura20/terrifier-3-2024-stream-german-kostenlos-ultra-hd-26cbcbe6379e
    https://open.firstory.me/story/cm29tqfhw0kro01sb82u0e3hc

    zxczxc

  • https://github.com/Terrifier-3-fulmovie-hdhub-2024/
    https://github.com/Terrifier-3-2024-yts-tornt/
    https://github.com/joker-folie-deux-2024-fulmovie-hdhub/
    https://github.com/joker2-folie-deux-2024-2024-ytx-torent/
    https://github.com/The-Substance2024-fulmovie-hdhub/
    https://github.com/The-Apprentice-2024-fulmovie-hdhub/
    https://github.com/The-Apprentice-2024-ytx-torent/
    https://github.com/Transformers-One2024-fulmovie-hdhub/
    https://github.com/Transformers-One-2024-ytx-torent/
    https://github.com/Smile-2-2024-fulmobie-hdhub/
    https://github.com/Smile-2-2024-yts-torent/
    https://github.com/Piece-by-Piece-2024-fulmobie-hdhub/
    https://github.com/We-Live-in-Time-2024-fulmovie-hdhub/
    https://github.com/Megalopolis-2024-fulmobie-hdhub/
    https://github.com/Megalopolis-2024-ytx-torent/
    https://github.com/The-Wild-Robot-2024-fulmobie-hdhub/
    https://github.com/The-Wild-Robot-2024-ytx-toreent/
    https://github.com/Saturday-Night-2024-fulmovie-hdhub/
    https://github.com/Terrifier-3-2024-ytx-toreent/
    https://github.com/joker2-folie-a-deux-2024-fulmovie-hdhub/
    https://github.com/The-Apprentice-2024-fulmobie-hdhub/
    https://github.com/The-Apprentice-2024-ytx-toreent/
    https://github.com/joker-folie-a-deux-2024-fulmobie-hdhub/
    https://github.com/joker-folie-a-deux-2024-ytx-torent/
    https://wokwi.com/projects/411750163580674049
    https://hackmd.io/@cvfbnmvg/ByvzzejJJg
    https://www.pastery.net/gbvegz/
    https://p.ip.fi/8beB
    https://paiza.io/projects/3sdaRAbvvx8qH760gA9—g
    https://jsfiddle.net/syhwo4ar/
    https://paste.thezomg.com/231873/28934520/
    https://www.bankier.pl/forum/temat_fghjhgfdsd,68590113.html
    https://glot.io/snippets/h0utm6ezaa
    https://www.furaffinity.net/journal/10976677/
    https://paste.centos.org/view/979bed6f
    https://paste.feed-the-beast.com/view/59b4fae9
    https://rextester.com/SEV76570
    https://forum.woimortal.com/forum/community/discussions/81016-dfghjgfdghgfdsfghfdsfghfdsfghfd
    https://tempel.in/view/DHEu
    https://www.deviantart.com/fghjkhgfdsfgf/journal/fghjkhsdfghfdgfgfdghjgfdghjgfg-1110226637
    https://www.wowace.com/paste/488c2c63
    https://www.wowace.com/paste/2319f716
    https://www.wowace.com/paste/29837637
    https://www.wowace.com/paste/bc23b48e
    https://www.wowace.com/paste/1f3b2cf3
    https://www.wowace.com/paste/e7b866dd
    https://www.wowace.com/paste/cab7c20f
    https://www.wowace.com/paste/d3add2f1
    https://paste.ee/p/gYoSH
    https://xtremepape.rs/threads/sdfghfdsfghfdfghgfdsfghfdfgdsdfgfdsdfgfdsadfg.119752/
    https://www.pixiv.net/novel/show.php?id=23205204
    https://pastebin.com/htj6vLKh
    https://pantip.com/topic/43023869

    dfghjkhgfhjkhgf

  • https://github.com/Terrifier-3-fulmovie-hdhub-2024/
    https://github.com/Terrifier-3-2024-yts-tornt/
    https://github.com/joker-folie-deux-2024-fulmovie-hdhub/
    https://github.com/joker2-folie-deux-2024-2024-ytx-torent/
    https://github.com/The-Substance2024-fulmovie-hdhub/
    https://github.com/The-Apprentice-2024-fulmovie-hdhub/
    https://github.com/The-Apprentice-2024-ytx-torent/
    https://github.com/Transformers-One2024-fulmovie-hdhub/
    https://github.com/Transformers-One-2024-ytx-torent/
    https://github.com/Smile-2-2024-fulmobie-hdhub/
    https://github.com/Smile-2-2024-yts-torent/
    https://github.com/Piece-by-Piece-2024-fulmobie-hdhub/
    https://github.com/We-Live-in-Time-2024-fulmovie-hdhub/
    https://github.com/Megalopolis-2024-fulmobie-hdhub/
    https://github.com/Megalopolis-2024-ytx-torent/
    https://github.com/The-Wild-Robot-2024-fulmobie-hdhub/
    https://github.com/The-Wild-Robot-2024-ytx-toreent/
    https://github.com/Saturday-Night-2024-fulmovie-hdhub/
    https://github.com/Terrifier-3-2024-ytx-toreent/
    https://github.com/joker2-folie-a-deux-2024-fulmovie-hdhub/
    https://github.com/The-Apprentice-2024-fulmobie-hdhub/
    https://github.com/The-Apprentice-2024-ytx-toreent/
    https://github.com/joker-folie-a-deux-2024-fulmobie-hdhub/
    https://github.com/joker-folie-a-deux-2024-ytx-torent/
    https://wokwi.com/projects/411750163580674049
    https://hackmd.io/@cvfbnmvg/ByvzzejJJg
    https://www.pastery.net/gbvegz/
    https://p.ip.fi/8beB
    https://paiza.io/projects/3sdaRAbvvx8qH760gA9—g
    https://jsfiddle.net/syhwo4ar/
    https://paste.thezomg.com/231873/28934520/
    https://www.bankier.pl/forum/temat_fghjhgfdsd,68590113.html
    https://glot.io/snippets/h0utm6ezaa
    https://www.furaffinity.net/journal/10976677/
    https://paste.centos.org/view/979bed6f
    https://paste.feed-the-beast.com/view/59b4fae9
    https://rextester.com/SEV76570
    https://forum.woimortal.com/forum/community/discussions/81016-dfghjgfdghgfdsfghfdsfghfdsfghfd
    https://tempel.in/view/DHEu
    https://www.deviantart.com/fghjkhgfdsfgf/journal/fghjkhsdfghfdgfgfdghjgfdghjgfg-1110226637
    https://www.wowace.com/paste/488c2c63
    https://www.wowace.com/paste/2319f716
    https://www.wowace.com/paste/29837637
    https://www.wowace.com/paste/bc23b48e
    https://www.wowace.com/paste/1f3b2cf3
    https://www.wowace.com/paste/e7b866dd
    https://www.wowace.com/paste/cab7c20f
    https://www.wowace.com/paste/d3add2f1
    https://paste.ee/p/gYoSH
    https://xtremepape.rs/threads/sdfghfdsfghfdfghgfdsfghfdfgdsdfgfdsdfgfdsadfg.119752/
    https://www.pixiv.net/novel/show.php?id=23205204
    https://pastebin.com/htj6vLKh
    https://pantip.com/topic/43023869

    dfghjkhgfhjkhgf

  • https://github.com/hilios/jQuery.countdown/issues/346
    https://github.com/stowball/jQuery-rwdImageMaps/issues/128
    https://github.com/rainabba/jquery-table2excel/issues/139
    https://github.com/kubeflow/examples/issues/1158
    https://github.com/jquery-validation/jquery-validation/issues/2505

    herbertlawson034

  • https://sweapevent.com/b?p=high-school-frenemy-ep1
    https://scribehow.com/page/_High_School_Frenemy__Ep1_UNCUT__1___GMM_25__1QdA-hXyTay8TiICFdRpMA
    https://scribehow.com/page/_High_School_Frenemy__EP2__UNCUT______GMM_25__zAPpRFv3RhKGEcIhpwY_sw
    https://scribehow.com/page/__EP1___2024___2567__lUBi02VhRr2hGqawgOT0og
    https://scribehow.com/page/__EP1___1___Channel_7__fRwkb0brS3u3tCBXiUDy3A
    https://scribehow.com/page/___2024______7qSsD9-yQlqz26I_d5uyZg
    https://scribehow.com/page/____2024______6lfyxkwwT—JvcihY5-mag
    https://scribehow.com/page/__2_2024_Tee_yod_2___AZzN0OxsQk6hkQQZ_U9byg
    https://scribehow.com/page/__2_Death_Whisperer2_2024__HD__1080p__8Y-6SKV-T1iUNsPoyMDWng
    https://scribehow.com/page/TeeYod_2-2024_2____Uu_aAvprSYa0uarqxOBbuQ
    https://scribehow.com/page/__2_2024_Tee_yod_2___FGthY_adQqmytK-OhbpFyA

    herbertlawson034

Leave a comment

Back to New Posts