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.  

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    https://github.com/apps/sara-s-school-life-2023-hd-free
    https://github.com/apps/the-color-purple-2023-hd-free
    https://github.com/apps/watch-ferrari-2023-hd-free
    https://github.com/apps/the-boys-in-the-boat-2023-hd-free
    https://github.com/apps/occupied-city-2023-hd-free
    https://github.com/apps/lost-weekend-2023-hd-free
    https://github.com/apps/target-number-one-2023-hd-free
    https://github.com/apps/the-vengeance-of-dracula-2023-hd
    https://github.com/apps/watch-crypt-of-evil-2023-hd-free
    https://github.com/apps/he-killed-in-ecstasy-2023-hd-free
    https://github.com/apps/death-walks-behind-you-2023-hd
    https://github.com/apps/tri-bogatyrya-i-pup-zemli-2023-hd
    https://github.com/apps/watch-night-swim-2024-hd-free
    https://github.com/apps/watch-memory-2024-hd-free
    https://github.com/apps/watch-weak-layers-2024-hd-free
    https://github.com/apps/watch-barbie-2023-hd-free
    https://github.com/apps/the-super-mario-bros-movie-2023-hd
    https://github.com/apps/watch-oppenheimer-2023-hd-free
    https://github.com/apps/guardians-of-the-galaxy-vol-3-2023
    https://github.com/apps/watch-fast-x-2023-hd-free
    https://github.com/apps/watch-full-river-red-2023-hd-free
    https://steemit.com/news/@saniameila/lazio-vs-inter-milan-in-the-italian-league
    https://qr.ae/pK9E7Y
    https://gamma.app/docs/png0xhvpkrkcskk#card-i2xhsokhfgyueew
    https://github.com/apps/brfdgre
    https://forum.webnovel.com/d/148640-fsdagd
    https://vocus.cc/article/657ebc33fd897800018901fd
    https://rentry.co/y2p3d
    https://c.neronet-academy.com/post/https-github-com-apps-godzilla-minus-one-2023-hd-free-https-github-com-apps—657ebf9c48be2886982dd364
    https://encartele.tribe.so/post/https-github-com-apps-godzilla-minus-one-2023-hd-free-https-github-com-apps—657ebfa7c5fc2f3da6cd6408
    https://community.thebatraanumerology.com/post/https-github-com-apps-godzilla-minus-one-2023-hd-free-https-github-com-apps—657ebfb060218948322a974b
    https://followme.tribe.so/post/https-github-com-apps-godzilla-minus-one-2023-hd-free-https-github-com-apps—657ebfbec5fc2f542ccd640e
    https://roggle-delivery.tribe.so/post/https-github-com-apps-godzilla-minus-one-2023-hd-free-https-github-com-apps—657ebfce7b3aacc3d3a41c3a
    https://thankyou.tribe.so/post/https-github-com-apps-godzilla-minus-one-2023-hd-free-https-github-com-apps—657ebfdac5fc2f878ecd6410
    https://the-dots.com/projects/hdtfgdr-999442
    https://bemorepanda.com/en/posts/1702805531-terghrw
    https://justpaste.it/c2f20
    https://plaza.rakuten.co.jp/saniameila/diary/202312170000/
    https://baskadia.com/post/1qd0j
    https://wow.curseforge.com/paste/5808af68
    https://glot.io/snippets/grle39juz5
    https://anotepad.com/notes/a3hfp77s
    https://ctxt.io/2/AADQfMEhEw
    https://paste.feed-the-beast.com/view/3d3f7277
    https://paste.ofcode.org/YmQGXY8qskSzy5K5H4jAaH
    https://pastebin.com/HHMcKeQy
    https://justpaste.me/EnX9
    https://paste.mozilla.org/hPSnyJBE
    https://binshare.net/3E119MuEYbkTDfYNcfLx
    http://nopaste.paefchen.net/1975445
    https://telegra.ph/jtfyhrt-12-17
    https://www.deviantart.com/saniameila/art/Penguins-1002751475
    https://www.scoop.it/topic/grtertetr
    https://sway.office.com/k5evP98n5hWmHpdf
    https://bitbin.it/9n4fFeAI/
    https://pastelink.net/3ihw556s
    https://www.click4r.com/posts/g/13583991/
    https://tempaste.com/uveDSsQaCYJ
    https://paste.ee/p/kGm5S
    https://snippet.host/maszcm
    https://yamcode.com/hrtdgret-1
    https://www.pasteonline.net/hrtere-390
    https://forum.mush.com.br/topic/187614/htrgret
    https://hackmd.io/UXrwRG7fTauGKWFUL1YDZQ
    https://paiza.io/projects/l2U2pP7w9ubybN-qdXWI_w
    https://output.jsbin.com/rezesoc
    https://codepen.io/Sania-Meila/pen/wvNVKRV
    https://jsfiddle.net/saniameila/hL0udwnb/

    saniameila

  • https://groups.google.com/g/hereyheulaokeh/c/S7fp00vL05A/m/Ud_L7SYxAwAJ
    https://groups.google.com/g/netflixxyzonline/c/njYfTJW7Z_k/m/xZsjxpxDAQAJ
    https://groups.google.com/g/hereyheulaokeh/c/HyOwobT3rnk/m/vSv_EjIyAwAJ
    https://groups.google.com/g/hereyheulaokeh/c/Wap7nzrcxbI/m/w4aQ5_EzAwAJ
    https://groups.google.com/g/mamansuparman/c/MkXSsvXID2U/m/KBQA8ovQAAAJ
    https://groups.google.com/g/mamansuparman/c/kwYLgE-Vsd8/m/NxVPnrLQAAAJ
    https://groups.google.com/g/mamansuparman/c/LYPLSDGcGQk/m/fqrvv7jQAAAJ
    https://groups.google.com/g/mamansuparman/c/DQvnDsnnH4k/m/amh8JDXRAAAJ\
    https://www.teacherspayteachers.com/Product/-2023_-1080-10703445
    https://gamma.app/public/The-Boy-and-the-HeronHD1080P—do00vutsrh1ba2o
    https://gamma.app/public/2023-HD-bch30kyermc1zo1
    https://gamma.app/public/HD-2023—x75tbkdd5q9uvon

    susisirna7

  • https://nl.surveymonkey.com/r/97M89W2
    https://www.taskade.com/p/ep-26-26-01HHTYF3VE4NB5DZH2094G2YND
    https://simplified.com/docs/p/ep26-26-hd-fullhd-2eb10fe6-4b0d-42e1-9900-b45c45053bdd
    https://gamma.app/docs/Ep26-26-FULLHD—vci0ln84qdqfylt
    https://linkr.bio/Love.Destiny.2.ep26
    https://bio.link/lovedestiny2ep26

    herbertlawson

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