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

5003 comments

Your comment was posted successfully! Thank you!

  • https://trailblazer.me/id/bedwarsfreegcubegeneratornohumanverification2023
    https://trailblazer.me/id/bedwarsfreeupdatedgcubenohumanverify
    https://trailblazer.me/id/getbedwarsfreegcubegeneratornoverification2023
    https://trailblazer.me/id/bedwarsfreeunlimitedgcubegeneratornoverification2023
    https://trailblazer.me/id/workingbedwarsfreekeysgeneratornohumanverification
    https://trailblazer.me/id/matchmasterfreecoinsgeneratornolegit
    https://trailblazer.me/id/matchmasterfreeupdatedcoinsgeneratornosurvey
    https://trailblazer.me/id/getmatchmastersfree5kcoinsgenerator
    https://trailblazer.me/id/matchmastersfreeunlimitedcoinsgeneratornoverification2023
    https://trailblazer.me/id/securematchmasterfreecoinsgeneratornoverification
    https://trailblazer.me/id/afkarenafreediamondsgeneratornolegit
    https://trailblazer.me/id/afkarenafreeupdateddiamondsgeneratornoverification2023
    https://trailblazer.me/id/getafkarenafreediamondsgeneratornohumansurvey2023
    https://trailblazer.me/id/afkarenafreeunlimiteddiamondsgeneratornoverification
    https://trailblazer.me/id/afkarenafreeworkingdiamondsgeneratornoverification
    https://trailblazer.me/id/angrybirds2freegemsgeneratornolegit
    https://trailblazer.me/id/angrybirds2freeupdatedgemsgeneratornohumanverification
    https://trailblazer.me/id/getangrybirds2freegemsgeneratornoverification2023
    https://trailblazer.me/id/angrybirds2freeunlimitedgemsgeneratornoverificationfree
    https://trailblazer.me/id/angrybirds2freegemsgeneratornoverificationworking
    https://trailblazer.me/id/apexlegendsfreecoinsgeneratornolegit
    https://trailblazer.me/id/apexlegendsfreeupdatedcoinsgeneratornohumansurvey
    https://trailblazer.me/id/getapexlegendsfreecoinsgeneratornoverification
    https://trailblazer.me/id/apexlegendsfreeunlimitedcoinsgeneratornoverification2023
    https://trailblazer.me/id/apexlegendsfreecoinsgeneratorworking
    https://trailblazer.me/id/beachbuggyracingfreegoldgeneratornolegit
    https://trailblazer.me/id/beachbuggyracingfreeupdatedgoldgeneratornosurvey2023
    https://trailblazer.me/id/getbeachbuggyracingfreegemsgeneratornoverification2023
    https://trailblazer.me/id/beachbuggyracingfreeunlimitedgoldgeneratornoverification
    https://trailblazer.me/id/workingbeachbuggyracingfreegemsgeneratornoverify
    https://trailblazer.me/id/boombeachfreediamondsgeneratornolegit
    https://trailblazer.me/id/boombeachfreeupdateddiamondsgeneratornoverifyfree
    https://trailblazer.me/id/getboombeachfreediamondsgeneratornoverify2023
    https://trailblazer.me/id/boombeachfreeunlimiteddiamondsgeneratornosurvey2023
    https://trailblazer.me/id/boombeachfreeworkingdiamondsgenerator
    https://trailblazer.me/id/bowmastersfreecoinsgeneratornolegit
    https://trailblazer.me/id/bowmastersfreeupdatedcoinsgeneratornohumansurvey
    https://trailblazer.me/id/getfreebowmasterscoinsgenerator
    https://trailblazer.me/id/bowmastersfreeunlimitedcoinsgeneratornoverification
    https://trailblazer.me/id/bowmastersfreecoinsgeneratorworking
    https://trailblazer.me/id/callofdutyblackopsfreecpgeneratornolegit
    https://trailblazer.me/id/callofdutyblackopsfreeupdatedcpgeneratornosurvey
    https://trailblazer.me/id/getcallofdutyblackopsfreecreditsgenerator
    https://trailblazer.me/id/callofdutyfreeunlimitedcpgeneratornosurvey2023
    https://trailblazer.me/id/workingcallofdutyfreecreditsgeneratornoverification
    https://www.pastery.net/anpsdf/
    https://notes.io/qLYq4
    https://rextester.com/VKD54024
    https://pasteio.com/x5O3zJ0duSco
    https://pastelink.net/nxlyvcu4
    https://paiza.io/projects/0Ti87evLCaGGHIhBQXDqEA
    https://ide.geeksforgeeks.org/online-c-compiler/9c976eeb-203c-433a-b709-ebe98efe9ee2
    https://paste.firnsy.com/paste/ORQbqy2qVov
    https://paste.enginehub.org/YNN6PDqNr
    https://jsfiddle.net/L36ogte7/
    https://paste.ee/p/WNcvQ
    https://yamcode.com/boombeacvh

    BOOM BEACH

  • https://a.purplepass.com/events/286715—plus-%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87-godzilla-x-kong-%E0%B8%81%E0%B9%87%E0%B8%AD%E0%B8%94%E0%B8%8B%E0%B8%B4%E0%B8%A5%E0%B8%A5%E0%B9%88%E0%B8%B2%E0%B8%9B%E0%B8%B0%E0%B8%97%E0%B8%B0%E0%B8%84%E0%B8%AD%E0%B8%87-2-%E0%B8%AD%E0%B8%B2%E0%B8%93%E0%B8%B2%E0%B8%88%E0%B8%B1-mar-29th-2024
    https://a.purplepass.com/events/286717-(%E0%B8%94%E0%B8%B9-%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87)-godzilla-x-kong-%E0%B8%81%E0%B9%87%E0%B8%AD%E0%B8%95%E0%B8%8B%E0%B8%B4%E0%B8%A5%E0%B8%A5%E0%B9%88%E0%B8%B2%E0%B8%9B%E0%B8%B0%E0%B8%97%E0%B8%B0%E0%B8%84%E0%B8%AD%E0%B8%87-2-%E0%B8%AD%E0%B8%B2%E0%B8%93%E0%B8%B2-mar-29th-2024
    https://a.purplepass.com/events/286722-(-plus-%E0%B8%94%E0%B8%B9-%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87)-%E0%B8%81%E0%B9%8A%E0%B8%AD%E0%B8%95%E0%B8%8B%E0%B8%B4%E0%B8%A5%E0%B9%88%E0%B8%B2%E0%B8%9B%E0%B8%B0%E0%B8%97%E0%B8%B0%E0%B8%84%E0%B8%AD%E0%B8%87-2-(2024)-godzilla-x-ko-mar-29th
    https://godzillaxkong2thaisub.rakosell.com/
    https://github.com/Exhuma-2024-F-H-D
    https://github.com/Godzilla-x-Kong-The-New-Empire-HD-Thai
    https://exhumahdthai.disha.page/
    https://nutshell.live/events/2728e403-3132-4cd1-a5f3-a694f69ae3aa
    https://godzillaxkongthenewempirethaisub.flowclass.io/
    https://tracx.me/fkaxfz

    sassd

  • https://oqhzpi9442.expandcart.com/index.php?route=product/product&product_id=373
    https://oqhzpi9442.expandcart.com/index.php?route=product/product&product_id=374
    https://oqhzpi9442.expandcart.com/index.php?route=product/product&product_id=375
    https://ndapef3219.expandcart.com/index.php?route=product/product&product_id=373
    https://ndapef3219.expandcart.com/index.php?route=product/product&product_id=374
    https://ndapef3219.expandcart.com/index.php?route=product/product&product_id=375
    https://pdnqyr4026.expandcart.com/index.php?route=product/product&product_id=374
    https://hryuxd7103.expandcart.com/index.php?route=product/product&product_id=373
    https://hryuxd7103.expandcart.com/index.php?route=product/product&product_id=374
    https://hryuxd7103.expandcart.com/index.php?route=product/product&product_id=375
    https://raotkj7895.expandcart.com/index.php?route=product/product&product_id=374
    https://raotkj7895.expandcart.com/index.php?route=product/product&product_id=375
    https://raotkj7895.expandcart.com/index.php?route=product/product&product_id=376
    https://hyjtqz2159.expandcart.com/index.php?route=product/product&product_id=374
    https://hyhrve7837.expandcart.com/index.php?route=product/product&product_id=373
    https://hyhrve7837.expandcart.com/index.php?route=product/product&product_id=374
    https://yrlixf3340.expandcart.com/index.php?route=product/product&product_id=373
    https://yrlixf3340.expandcart.com/index.php?route=product/product&product_id=374
    https://yrlixf3340.expandcart.com/index.php?route=product/product&product_id=375
    https://sumexz9508.expandcart.com/index.php?route=product/product&product_id=374
    https://sumexz9508.expandcart.com/index.php?route=product/product&product_id=375
    https://bento.me/twatznaverlycom
    https://bento.me/valleyzboycomparemoviles5gcom
    https://bento.me/bakinezzdealyaaricom
    https://bento.me/exhuma-2024-hd1080p
    https://bento.me/bobweigspdundalkcom
    https://bento.me/dragonheart6858fullofpicturecom
    https://bento.me/gancalicherrysfineartcom
    https://bento.me/ghostbusters-frozen-empire-fullversion
    https://bento.me/ghostbusters-frozen-empire
    https://bento.me/duneparttwo4konlinehd
    https://bento.me/dundee62email-tempcom
    https://bento.me/iwdownbro75akagilivingcom
    https://4k-watch.playhdmovie.xyz
    https://nets-flix.xyz

    coproprietor

  • https://exhuma.rakosell.com/
    https://nutshell.live/events/2728e403-3132-4cd1-a5f3-a694f69ae3aa
    https://nutshell.live/events/3c034d2f-6be5-42db-9cec-b3f7f636f988
    https://community.oneplus.com/thread/1561832075164647432
    https://github.com/Exhuma-2024-F-H-D
    https://exhumahdthai.disha.page/
    https://sleek.bio/exhumahdthai

    sfasd

  • https://bento.me/dune-part-twofullmovie
    https://bento.me/3d-models2-hd1080-hk
    https://bento.me/dunepartwoork
    https://bento.me/holt5656udinnewscom
    https://bento.me/exhuma-2024-hd-1080p
    https://bento.me/exhuma-fullhd
    https://bento.me/aconicmeldedigitalcom
    https://bento.me/soldatovsportdepokarbonaielitecom
    https://bento.me/4-kungfupanda4
    https://bento.me/4—kung-fu-panda-4—
    https://bento.me/movieskung-fu-panda-4
    https://bento.me/2-godzilla-vs-kong-2
    https://www.myminifactory.com/stories/-2024—exhuma1080p-tw-zh-hd-6603b9f8c5cea
    https://www.myminifactory.com/stories/—exhuma-1080p-hd-2024-6603bb95d0ac8
    https://groups.google.com/g/alhoiris/c/7l4EnpMV-64/m/pIHhXBr2AAAJ
    https://groups.google.com/g/alhoiris/c/aktttfKdSN0/m/vTJbP9r5AAAJ
    https://scribehow.com/page/2_Godzilla_vs_Kong_2___KmwGlOrqRAGzCC4iWSApew
    https://pastelink.net/9nwo3kic
    https://bento.me/kosmozebratidearenacom
    https://bento.me/4-2024-fhd-2k
    https://bento.me/watch-kung-fu-panda-4-kung-fu-panda-4-2024-full-movie
    https://baskadia.com/post/6aexh
    https://baskadia.com/post/6af5a
    https://bento.me/phimmoi-godzillaxkong-dechemoi-vietsub
    https://bento.me/cpcool25otpkucom
    https://bento.me/marininpumasfviatoolcom
    https://4k-watch.playhdmovie.xyz
    https://nets-flix.xyz

    zinzan69

  • https://www.eventbrite.com/e/pelisplus-esvermadame-web-pelicula-completa-hd-espanol-y-latino-mp4-tickets-872946014027
    https://www.eventbrite.com/e/pelisplus-esvercualquiera-menos-tu-pelicula-completa-hd-espanol-y-l-tickets-872954599707
    https://www.eventbrite.com/e/pelisplus-esvermillers-girl-pelicula-completa-hd-espanol-y-latino-tickets-872961149297
    https://www.eventbrite.com/e/pelisplus-esverlos-ninos-de-winton-pelicula-completa-hd-espanol-y-l-tickets-872964980757
    https://www.eventbrite.com/e/cuevana3ver-dune-parte-dos-2024-pelicula-completa-en-espanol-y-lati-tickets-872967428077
    https://www.eventbrite.com/e/pelisplus-ver-kung-fu-panda-4-online-en-espanol-y-latinocuevana-3-tickets-872969624647
    https://www.eventbrite.com/e/pelisplus-esverdune-2-parte-dos-pelicula-completa-hd-espanol-y-lat-tickets-872971841277
    https://www.eventbrite.com/e/pelisplus-esverdogman-pelicula-completa-hd-espanol-y-latino-mp4-tickets-872974529317
    https://www.eventbrite.com/e/pelisplus-esverla-primera-profecia-pelicula-completa-hd-espanol-y-l-tickets-872976455077
    https://www.eventbrite.com/e/pelisplus-esverpobres-criaturas-pelicula-completa-hd-espanol-y-lati-tickets-872978661677
    https://paiza.io/projects/Epdtw11Tg73O0PgL2ie5KQ?language=php

    sekie

Leave a comment

Back to New Posts