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

5336 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://topmate.io/theearthstiltis235ep9/960578
    https://topmate.io/theearthstiltis235ep9/960583
    https://github.com/23-5-Ep-9-9-HD-UNCUT
    https://235ep9.framer.website/
    https://topmate.io/mystandinep2/960612
    https://github.com/MyStand-In-EP-2UNCUT-HD-THAI
    https://my-stand-in-ep2.framer.website/
    https://topmate.io/franklyspeakingep2/958666
    https://www.feedspace.io/v/gGg1i0w
    https://topmate.io/twoworldsep8/958677
    https://www.feedspace.io/v/xbJBRPu
    https://topmate.io/mypreciousep7/958720
    https://swipestudio.co/forums/discussion/general/dcredsahui
    https://tempaste.com/sISIJLpwoq4
    https://click4r.com/posts/g/16671596/jkiolredsa
    https://wandering.flarum.cloud/d/58996-facefasa
    https://forum.woimortal.com/forum/change-log/8304-dscvre

    cahyuiibgt

  • https://topmate.io/the_promised/960569
    https://topmate.io/my_stand_inep2/960579
    https://topmate.io/wandee_gooddayep1/960590
    https://topmate.io/tv23_5ongsathilokiang/960611
    https://github.com/23-5-Degrees-Ep9-10
    https://wity.im/235degreesep910
    https://235degreetheworldinclineep9.rakosell.com/
    https://500px.com/photo/1092039954/%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87-%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99%E0%B9%8C-%E0%B9%80%E0%B8%AB%E0%B8%A1%E0%B8%A3%E0%B8%A2-2024-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87-fhd-%E0%B8%9E%E0%B8%B2%E0%B8%81%E0%B8%A2%E0%B9%8C%E0%B9%84%E0%B8%97%E0%B8%A2-by-jhon-jirome
    https://500px.com/photo/1092041123/%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99%E0%B9%8C-%E0%B9%80%E0%B8%81%E0%B8%88%E0%B8%B4-%E0%B8%84%E0%B8%99%E0%B8%86%E0%B9%88%E0%B8%B2%E0%B8%9C%E0%B8%B5-2024-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87-hd1080p-%E0%B8%9E%E0%B8%B2%E0%B8%81%E0%B8%A2%E0%B9%8C%E0%B9%84%E0%B8%97%E0%B8%A2-by-panggah-loro

    ewfsds

  • https://community.oneplus.com/thread/1587136494437400582
    https://community.oneplus.com/thread/1587139716879220739
    https://community.oneplus.com/thread/1587141965353320451
    https://community.oneplus.com/thread/1587146786965815302
    https://community.oneplus.com/thread/1587149899231657991
    https://community.oneplus.com/thread/1587153512549056517
    https://2024-hd-taiwan-d6e6x5n.gamma.site/
    https://20241080phd—8kr8qid.gamma.site/
    https://2024-1m5psqv.gamma.site/
    https://bento.me/memenmymailbeastcom
    https://bento.me/golevseroutinmichigancitycom
    https://bento.me/irishapuskinaiayanashopcom
    https://bento.me/rouse7819btcmodcom
    https://bento.me/karlisson2007enlozacom
    https://bento.me/soundxpressotpkucom
    https://bento.me/yulyok97girlcmarinagcom
    https://bento.me/segalankumpulanmediacom
    https://bento.me/starellgotcertifycom
    https://bento.me/sfujita1infolanes
    https://bento.me/tessakentwesttexasdoublebarrelbbqcom
    https://bento.me/spek-esmeraldagodzilla-x-kong-the-new-empire
    https://bento.me/jima1951koolcowdrinkscom
    https://licush2996.expandcart.com/index.php?route=product/product&product_id=373
    https://mrwesb2173.expandcart.com/index.php?route=product/product&product_id=373
    https://micirz5383.expandcart.com/index.php?route=product/product&product_id=373
    https://hhqqtx5001.expandcart.com/index.php?route=product/product&product_id=374
    https://nets-flix.xyz

    jeniaorel

  • ttps://letterboxd.com/stanleykerr5/list/seed-freedom2024-hd/
    https://letterboxd.com/stanleykerr5/list/mobile-suit-gundam-seed-freedom-20244k-hd1080p/
    https://letterboxd.com/stanleykerr5/list/seed-freedom-1080phk-2024/
    https://letterboxd.com/stanleykerr5/list/2024-1080p/
    https://letterboxd.com/stanleykerr5/list/twilight-of-the-warriors-walled-in-2024hd/
    https://letterboxd.com/stanleykerr5/list/2024hd/
    https://letterboxd.com/stanleykerr5/list/challengers2024/
    https://letterboxd.com/stanleykerr5/list/challengers-2024-4k/
    https://letterboxd.com/stanleykerr5/list/challengers-2024hd-tw/
    https://skfb.ly/oTXC6
    https://skfb.ly/oTXCD
    https://soundcloud.com/ghostbusters-frozen-empire-full-version/2024-twilight-of-the-warriors-walled-in
    https://player.soundon.fm/p/5af65595-3cb7-4752-b079-64ad1969af7d
    https://player.soundon.fm/p/c16cc2e5-3111-41a6-b598-c7906a498f22
    https://www.myminifactory.com/stories/—-20241080p-66329b9f65d7d
    https://skfb.ly/oTXFU
    https://skfb.ly/oTXGp
    https://player.soundon.fm/p/69e9e3ee-4f19-471f-b229-ce776dd09068
    https://player.soundon.fm/p/11ac0d69-14c3-44dc-a841-89586dcfc205
    https://player.soundon.fm/p/5305691d-1da6-4ae7-bef1-6eb85556c434
    https://player.soundon.fm/p/b7670c90-3232-4ce4-b8b4-57f2b1b99434
    https://skfb.ly/oTXKI
    https://skfb.ly/oTXKP
    https://www.myminifactory.com/stories/—2023—hd-2024-hd-taiwan-6632b8bdd0ee4
    https://skfb.ly/oTXLK
    https://skfb.ly/oTXLM

    dsfdss

  • https://topmate.io/franklyspeakingep2/958666
    https://www.feedspace.io/v/gGg1i0w
    https://topmate.io/twoworldsep8/958677
    https://www.feedspace.io/v/xbJBRPu
    https://topmate.io/mypreciousep7/958720
    https://topmate.io/dangthoraniep8hd/956565
    https://topmate.io/dangthoraniep8hd/956587
    https://topmate.io/franklyspeakingep1thai/956652
    https://topmate.io/franklyspeakingep1thai/956659
    https://www.wity.im/franklyspeakingEp1
    https://www.feedspace.io/v/XeBmzrK
    https://wandering.flarum.cloud/d/58780-cdfvbnjui
    https://snippet.host/mhsxag
    https://swipestudio.co/forums/discussion/general/maeloiskna
    https://tempaste.com/cl35YLMQq4v
    https://click4r.com/posts/g/16661938/anggraenya
    https://forum.woimortal.com/forum/change-log/8231-nhyujkio
    https://paste.thezomg.com/199020/46289481/
    https://paiza.io/projects/W9V_GM6EiOhAqbWIqMym5Q?language=php
    https://notes.io/wgJiE
    https://ctxt.io/2/AAAofj0IFQ
    https://friendpaste.com/4qd4fOU0aNOvn8z7cyZAWT
    https://www.pastery.net/pedzuz/
    https://pastelink.net/ojxhsp4l
    https://paste.ofcode.org/a6QA7eZbuJzJNvHSAyREsk
    https://herbalmeds-forum.biolife.com.my/d/52964-setews

    vsawe

Leave a comment

Back to New Posts