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

5532 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://scribehow.com/page/FULL_1080p_Xem_Phim_CAM_2024_VietsubThuyet_Minh_YLGzRr0GSb6SQ8zAlpDxQA
    https://scribehow.com/page/XemPhim_CAM_2024_Full_HD_Vietsub_Mien_Phi_The_Sisters__iy5jOFXvQB2WZMrEudsARg
    https://scribehow.com/page/Cam_2024_Full_HD_Vietsub__F2u0iQh0TsmLvep5sUpeeQ
    https://scribehow.com/page/Assistir_Filme_A_Forja_O_Poder_da_Transformacao_2024_Completo_Online_Dublado_E_Legendado_Gratis_2kCXvsmARLS_MoU9cMMwlw
    https://scribehow.com/page/Assistir_A_Forja_O_Poder_da_Transformacao_2024_Completo_Dublado__aQYyUsIeSVKswyXx1QYNqQ
    https://scribehow.com/page/Assistir_Filme_A_Forja_O_Poder_da_Transformacao_2024_Filme_Completo_Em_Portugues_Dublado_Gratis_6u2QMnD5TgOk98EIv_E4UA
    https://www.honor.com/globalgm/club/topicdetail/topicid-3624327411105792
    https://www.honor.com/globalgm/club/topicdetail/topicid-3624328319238145
    https://www.honor.com/globalgm/club/topicdetail/topicid-3624321472036864
    https://www.honor.com/globalgm/club/topicdetail/topicid-3624328868528129
    https://www.honor.com/globalgm/club/topicdetail/topicid-3624338291130369
    https://www.honor.com/globalgm/club/topicdetail/topicid-3624338853068800
    https://www.honor.com/globalgm/club/topicdetail/topicid-3624339484311553
    https://www.honor.com/globalgm/club/topicdetail/topicid-3624340998553600
    https://www.honor.com/globalgm/club/topicdetail/topicid-3624342221094912
    https://www.honor.com/globalgm/club/topicdetail/topicid-3624342936223745
    https://groups.google.com/g/robot-salvaje-2024-pelcula-completa-en-espaol-latino/c/LX1hnBv0xew/m/M_-QTHhxCAAJ
    https://colab.research.google.com/drive/1tdkBlrN7SwCKfmxSlkRrRLfOoRjLIx2n?usp=sharing
    https://bento.me/ver-robot-salvaje-2024-pelicula-completa-en-espanol-latino
    https://ver-robot-salvaje-2024-pelicula-completa-en-espanol-latino.hashnode.dev/cuevana-3ver-robot-salvaje-2024-pelicula-completa-espanol-latino
    https://factsplat.com/users/e38886d8-1c6c-436c-99ff-687b9f039448
    https://open.spotify.com/episode/46vNBIAlbpR5uxFI3sPqVS
    https://medium.com/@karllone/cuevana-3-ver-robot-salvaje-2024-pel%C3%ADcula-completa-espa%C3%B1ol-lat%C3%ADno-3fea76f665dc
    https://open.firstory.me/story/cm1xoerv40bwd01u0980gb7d9
    https://forum.daoyidh.com/topic/3289/fdfdsgs
    https://ultrafighteronline.com/topic/9839/asfagghg

    basrengg

  • https://lookerstudio.google.com/embed/s/rzPHaI92ovg
    https://lookerstudio.google.com/embed/s/r5niLbekfZo
    https://lookerstudio.google.com/embed/s/kqkxYLSqw-g
    https://lookerstudio.google.com/embed/s/orGRyd1XMUw
    https://lookerstudio.google.com/embed/s/gkbbpqv1jgk
    https://lookerstudio.google.com/embed/s/tvkLuQunG9o
    https://bento.me/coringa-delirio-a-dois-2024-filme
    https://bento.me/assista-hd-coringa-delirio-a-dois
    https://bento.me/assistir-coringa-delirio-a-dois-completo
    https://bento.me/pelisplus-ver-joker-folie-a-deux
    https://bento.me/pelisplus-joker-folie-a-deux-pelicula
    https://bento.me/cuevana-3ver-joker-folie-a-deux
    https://lookerstudio.google.com/embed/s/rId5dftDVRM
    https://lookerstudio.google.com/embed/s/n6br9I0M0Zc
    https://lookerstudio.google.com/embed/s/ql2TRXEpGN0
    https://bento.me/death-whisperer-2-thaisubed
    https://bento.me/death-whisperer-subthailand
    https://bento.me/tee-yod-2-thaidubed
    https://lookerstudio.google.com/embed/s/kGJGOPzybNQ
    https://lookerstudio.google.com/embed/s/n90iyTBFSjs
    https://lookerstudio.google.com/embed/s/j9rFJTlvvpU
    https://bento.me/joker-folie-a-deux-thaiduebd
    https://bento.me/thaisub-joker-folie-a-deux
    https://bento.me/joker-folie-a-deux-imax-thai
    https://lookerstudio.google.com/embed/s/j5dhUDoo0sY
    https://lookerstudio.google.com/embed/s/uwo6tePsAAA
    https://bento.me/thai-doraemon-the-movie-nobitas-earth-symphony
    https://bento.me/thaidubed-doraemon-the-movie-nobitas-earth-symphony
    https://bento.me/popularmov-streamcgv
    https://open.firstory.me/story/cm1wh4upz00g301wy5tiz7rip
    https://medium.com/@yeniink002/xem-phim-ng%C3%A0y-x%C6%B0a-c%C3%B3-m%E1%BB%99t-chuy%E1%BB%87n-t%C3%ACnh-2024-full-hd-vietsub-mi%E1%BB%85n-ph%C3%AD-online-1e13f0920a72

    awfawf

  • https://lookerstudio.google.com/embed/s/tbWhqOvfOlU
    https://lookerstudio.google.com/embed/s/uRS3750Ob9M
    https://lookerstudio.google.com/embed/s/gf4PYvcl7ro
    https://lookerstudio.google.com/embed/s/ij8xhxEz5m4

    https://lookerstudio.google.com/embed/s/r0-9yiDd-9o
    https://lookerstudio.google.com/embed/s/jTJmxZV1bRs
    https://lookerstudio.google.com/embed/s/k2g8SgYUxic
    https://lookerstudio.google.com/embed/s/hvX7lrBLRqw

    https://lookerstudio.google.com/embed/s/gN8-RkyeYy4
    https://lookerstudio.google.com/embed/s/pdIfj0_k6vY
    https://lookerstudio.google.com/embed/s/khRULm9xqJ0
    https://lookerstudio.google.com/embed/s/tXrh1JRyxmU

    https://paste.enginehub.org/ec-R9f6Jj
    https://rentry.co/v5dwfbvq
    https://p.ip.fi/ERT5
    https://notes.io/w3jxn
    https://pastebin.com/QndZT9tv
    https://pastenote.net/link/sc4cj
    https://pastelink.net/fwvxlr2j
    https://paiza.io/projects/vL3DdcBXtfMoEMYmsw8WqQ
    https://wokwi.com/projects/410917083945999361
    https://paste.thezomg.com/228720/39923172/
    https://binshare.net/X2nVxjcmrg4dHw0pCadN
    https://paste.ee/p/eQo40
    https://privatebin.net/?ddd8a5c83f904cdb#9gAW6h9opyBoYvhVqce7acaQ3cGfqRsVu6FaVZoe96Vf
    https://glot.io/snippets/h0komgynzj
    https://paste4btc.com/sk6kHsFD

    https://www.forexagone.com/forum/questions-debutants/teeyod2lookerstudioindexing-173531#272250

    teeyod2lookerstudioindexing

  • https://datastudio.google.com/embed/s/sVS-WeDuiI8
    https://datastudio.google.com/embed/s/nnBPQeln36g
    https://datastudio.google.com/embed/s/nFK4WVqLcKw
    https://datastudio.google.com/embed/s/ug0wdMOW-Hw

    https://datastudio.google.com/embed/s/tKPy2sxHR78
    https://datastudio.google.com/embed/s/l7G8IplfrNU
    https://datastudio.google.com/embed/s/jxyEtPO_YSY
    https://datastudio.google.com/embed/s/gumqXyEMU0g

    https://datastudio.google.com/embed/s/oOnsy7HCFKw
    https://datastudio.google.com/embed/s/uJrjvL9nyqM
    https://datastudio.google.com/embed/s/nD5nY080sCU

    https://datastudio.google.com/embed/s/omwgvVl6Pm0
    https://datastudio.google.com/embed/s/l_0GeoHqmXA
    https://datastudio.google.com/embed/s/iZ-BA4d9TSQ
    https://datastudio.google.com/embed/s/hqdaA6JRPTw

    https://datastudio.google.com/embed/s/p-i7lPl20jU
    https://datastudio.google.com/embed/s/mROi301CjFE
    https://datastudio.google.com/embed/s/uXjsOSYieYQ
    https://paste.enginehub.org/bpPaUDFKi
    https://rentry.co/pkibsq6z
    https://p.ip.fi/HTxE
    https://pastebin.com/u9pJ2HgH
    https://wokwi.com/projects/410821707534863361
    https://pastelink.net/feizh8zp
    https://paiza.io/projects/EpWdKzEdKUt5TShTtYf_ow
    https://pastenote.net/link/gsify
    https://paste.thezomg.com/228373/28048992/
    https://binshare.net/DOJSLaDmt3hb2m5MSSqr
    https://notes.io/w3s8A
    https://paste.ee/p/dD0Ti
    https://glot.io/snippets/h0jixnvhf0
    https://privatebin.net/?c50e7becaa2f16c3#FK86WeHzKJjMVeQweh6gCaYzNuQZRVrLYRhZPA83Zkrt
    https://justpaste.it/ciips

    datastudiothaiindexokto

  • https://lookerstudio.google.com/embed/s/oOnsy7HCFKw
    https://lookerstudio.google.com/embed/s/uJrjvL9nyqM
    https://lookerstudio.google.com/embed/s/nD5nY080sCU

    https://lookerstudio.google.com/embed/s/omwgvVl6Pm0
    https://lookerstudio.google.com/embed/s/l_0GeoHqmXA
    https://lookerstudio.google.com/embed/s/iZ-BA4d9TSQ
    https://lookerstudio.google.com/embed/s/hqdaA6JRPTw

    https://lookerstudio.google.com/embed/s/p-i7lPl20jU
    https://lookerstudio.google.com/embed/s/mROi301CjFE
    https://lookerstudio.google.com/embed/s/uXjsOSYieYQ
    https://paste.enginehub.org/uMPzTNnwb
    https://pastebin.com/6h6qTuzh
    https://wokwi.com/projects/410702872533657601
    https://pastelink.net/aezbv67m
    https://paiza.io/projects/VsVGeaCF1Dguo_j5VvsPPw
    https://paste.myst.rs/acafze6b
    https://rentry.co/s9cs8v37
    https://p.ip.fi/WiTX
    https://notes.io/w3ruV
    https://pastenote.net/link/9bt04
    https://paste.thezomg.com/227954/36241172/
    https://binshare.net/2B60QayIAGOLZbYvs6zt
    https://paste.ee/p/RraHA
    https://privatebin.net/?3ef514fca7042780#8SA9Ya2pRuqSbH3wo5My5yL9m8DULQi6Tr1iSKMaJPfa
    https://paste4btc.com/5zov72zY
    https://posteezy.com/lookerstudiothaiindexing
    https://glot.io/snippets/h0i33z0c0y

    lookerstudiothaiindexing

Leave a comment

Back to New Posts