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

5390 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://islandetickets.com/event/Lawlessep4thai
    https://islandetickets.com/event/Law-lessEp4HdThai
    https://portaly.cc/LawlessEp4HdThai
    https://portaly.cc/WandeeGooddayEp4HdThai
    https://portaly.cc/DhevapromJaipisutEp5Thai
    https://portaly.cc/BlankSeason2Ep2HdThai
    https://portaly.cc/FuriosaAMadMaxSaga2024HdThai
    https://www.imdb.com/list/ls545868340/
    https://www.imdb.com/list/ls545868399/
    https://m.imdb.com/list/ls545868340/
    https://m.imdb.com/list/ls545868399/
    https://www.ticketleap.events/tickets/sftwas/exhuma-2024-037hdmovie
    https://wandering.flarum.cloud/d/65235-favcersa
    https://snippet.host/hikkmw
    https://swipestudio.co/forums/discussion/general/nmjikop
    https://tempaste.com/KyE5QczPsye
    https://forum.instube.com/d/94359-jamiklsa
    https://click4r.com/posts/g/16897470/majikopasa
    https://forum.woimortal.com/forum/change-log/10301-miopsacer

    fsegs

  • https://bento.me/ironcdsigmachiumasscom
    https://pastelink.net/jkfnnnsg
    https://topmate.io/bluishnesses_scatterteam/998480
    https://topmate.io/bluishnesses_scatterteam/998478
    https://topmate.io/gunkoartem_fernet89/998485
    https://topmate.io/gunkoartem_fernet89/998487
    https://topmate.io/julianis_winsuprayogi/998506
    https://www.scoop.it/topic/123-by-tanyavishenka
    https://www.scoop.it/topic/2024-1080p-by-ekarpov
    https://www.scoop.it/topic/2-2024-1080p-hd-by-bhmlfouspu
    https://topmate.io/julianis_winsuprayogi/998548
    https://topmate.io/julianis_winsuprayogi/998550
    https://topmate.io/julianis_winsuprayogi/998551
    https://topmate.io/diniska2_pinopatent/998560
    https://topmate.io/diniska2_pinopatent/998566
    https://topmate.io/diniska2_pinopatent/998573
    https://pastelink.net/o7mh67gt
    https://www.scoop.it/topic/2-8-0
    https://topmate.io/someguy2388_prudentwhale/998595
    https://topmate.io/someguy2388_prudentwhale/998604
    https://topmate.io/someguy2388_prudentwhale/998613
    https://www.scoop.it/topic/ghostbusters-frozen-empire-2024-1080p
    https://topmate.io/topwell_scatterteam/998656
    https://topmate.io/topwell_scatterteam/998658
    https://topmate.io/topwell_scatterteam/998660
    https://zlgnho8949.expandcart.com/index.php?route=product/product&product_id=373
    https://zlgnho8949.expandcart.com/index.php?route=product/product&product_id=374
    https://zlgnho8949.expandcart.com/index.php?route=product/product&product_id=375
    https://bento.me/saurabhjha760fasnbuyingcom
    https://bento.me/tgfx16g-kiokucom
    https://bento.me/gero21cabinetdelavoiecom
    https://bento.me/bataevanatashashopcobecom
    https://www.scoop.it/topic/2024-by-dron1840
    https://www.scoop.it/topic/2024-by-svyatapolk
    https://bento.me/jay1djg-kiokucom
    https://nets-flix.xyz

    bulletandgun

  • https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/
    https://provadent-24.com/

    dsfsvsd

  • https://superpeer.com/exhumahdthai/community/post/OEHSLQdAgNyCJIUP592n
    https://superpeer.com/exhuma2024thai/community/post/krCrIzkzU0LsxmqR11ni
    https://superpeer.com/thepromisedthai/community/post/rqbShZlmY0JaSJtnaRME
    https://superpeer.com/lahn-mah/community/post/JLyDuTKqvziXSFuQdMom
    https://superpeer.com/myboothai/community/post/YDsBFbaoNWGA7bzSWjiY
    https://islandetickets.com/event/exhumafullstorythai
    https://islandetickets.com/event/thepromisedthaisub
    https://islandetickets.com/event/lahnmahfullhdthai
    https://live.remo.co/e/xem-phim-mai-2024-truyen-phat-tr/
    https://shapo.io/wall-of-love/f931120131
    https://portaly.cc/lahnmah

    vdsfe

  • https://www.imdb.com/list/ls545850414/
    https://www.imdb.com/list/ls545850972/
    https://www.imdb.com/list/ls545850985/
    https://www.imdb.com/list/ls545850869/
    https://www.imdb.com/list/ls545855000/
    https://www.imdb.com/list/ls545855013/
    https://m.imdb.com/list/ls545850414/
    https://m.imdb.com/list/ls545850972/
    https://m.imdb.com/list/ls545850985/
    https://m.imdb.com/list/ls545850869/
    https://m.imdb.com/list/ls545855000/
    https://m.imdb.com/list/ls545855013/
    https://medium.com/@yurigheboy25/https-www-imdb-com-list-ls545850414-061d87c7f84f
    https://www.forexagone.com/forum/questions-debutants/indexeunvietsub-119430#217121
    https://howei.com/forum/discussion/cycling/indexeunvietsub
    https://atlantak.com/%ec%82%ac%ea%b3%a0%ed%8c%94%ea%b3%a0/?mod=document&pageid=1&uid=20014&execute_uid=20014
    https://demo.evolutionscript.com/forum/topic/2356-indexeunvietsub
    https://herbalmeds-forum.biolife.com.my/d/67067-indexeunvietsub
    https://shiqikhontol.hashnode.dev/indexeunvietsub
    https://start.me/w/yO6Yn2
    https://matters.town/a/lur5b76xvzyj
    https://demo.hedgedoc.org/s/v40EOpJ5J
    https://www.bitsdujour.com/profiles/keOkEm
    https://plaza.rakuten.co.jp/harrykur05/diary/202405230001/
    https://rift.curseforge.com/paste/0daa0629
    https://diendannhansu.com/threads/indexeunvietsub.440015/
    https://www.kooapp.com/koo/guest_OUCF40/16580b3f-1de5-44af-bf59-f84748ac9919
    https://forumketoan.com/threads/indexeunvietsub.22271/
    https://pastelink.net/gcph7i2m
    http://www.shadowville.com/board/general-discussions/indexeunvietsub#p605852
    https://pastelink.net/pmbscyln
    https://demo.evolutionscript.com/forum/topic/2358-indexvietsub
    https://herbalmeds-forum.biolife.com.my/d/67110-indexvietsub
    http://www.shadowville.com/board/general-discussions/indexvietsub#p605853
    https://howei.com/forum/discussion/hobbies/indexvietsub
    https://atlantak.com/%ec%82%ac%ea%b3%a0%ed%8c%94%ea%b3%a0/?mod=document&pageid=1&uid=20019&execute_uid=20019
    https://dev.bukkit.org/paste/2cdcab2c
    https://paste.mozilla.org/K9zNocLs
    https://hackmd.io/Lof1aJEaSiuDh97vl0zwWA
    https://bitbin.it/oJzAsB1h/
    https://binshare.net/vtGRkcQz5Gz6hLcNHZn8]
    https://notes.io/wjZGL
    https://paste.ee/p/UZ2Dp#fMyr5JtthRu016uWQydR9TI_F9v24mxc
    https://paste.azago.in/zKQNXSjcJV
    https://posteezy.com/imdbehpastelink
    https://ideone.com/7KcvOu
    https://paste.ec/paste/JIhE3Iba#9Wf0APuPnxVvzsjnQc6FJAKQmD-iv1rSr2+6Do0UO8v
    https://paiza.io/projects/GB-cn_ZhkLLNab90YG4Uow
    https://howei.com/forum/discussion/hiking/bhdf67
    https://demo.evolutionscript.com/forum/topic/2407-dffaf

    nana44

Leave a comment

Back to New Posts