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

5035 comments

Your comment was posted successfully! Thank you!

  • https://trailblazer.me/id/grimsouldarkfantasysurvivalfreethalershacktoolnoverificatiion
    https://trailblazer.me/id/grimsouldarkfantasyfreeonlinethalersgenerator2023
    https://trailblazer.me/id/grimsouldarkfantasysurvivalfreethalershacknosurvey
    https://trailblazer.me/id/grimsouldarkfantasyfreeunlimitedthalersnoverification
    https://trailblazer.me/id/grimsouldarkfantasysurvivalfreethalerscheats2023
    https://trailblazer.me/id/gta5freemoneyhacktoolnoverification
    https://trailblazer.me/id/gta5freeonlinemoneygeneratornoverification
    https://trailblazer.me/id/gta5freeunlimitedmoneynohumanverification
    https://trailblazer.me/id/gta5freerpcheatsupdatednoverification
    https://trailblazer.me/id/gta5freerphacknohumanverification
    https://trailblazer.me/id/headball2freediamondshacktoolnoverification
    https://trailblazer.me/id/headball2freeonlinediamondsgenerator2023
    https://trailblazer.me/id/headball2freeunlimiteddiamondsnoverification
    https://trailblazer.me/id/headball2freecoinscheatsnoverification
    https://trailblazer.me/id/headball2freecoinshacknohumanverification
    https://trailblazer.me/id/herowarsfreeemeraldshacktoolnoverification
    https://trailblazer.me/id/herowarsfreeunlimitedemeraldsnoverification
    https://trailblazer.me/id/herowarsfreeonlineemeraldsgenerator2023
    https://trailblazer.me/id/herowarsfreeemeraldscheatsnoverification
    https://trailblazer.me/id/herowarsfreeemeraldshackwithoutsurvey
    https://trailblazer.me/id/hungrydragonfreecoinshacktoolnoverification
    https://trailblazer.me/id/hungrydragonfreeonlinecoinsgenerator2023
    https://trailblazer.me/id/hungrydragonfreeunlimitedcoinsnosurvey
    https://trailblazer.me/id/hungrydragonfreegemscheatsnoverification
    https://trailblazer.me/id/hungrydragonfreegemshackwithoutsurvey
    https://trailblazer.me/id/idleminertycoonfreeonlinecashgenerator2023
    https://trailblazer.me/id/idleminertycoonfreeunlimitedcashnosurvey
    https://trailblazer.me/id/idleminertycoonfreecashhacknohumansurvey
    https://trailblazer.me/id/idleminertycoonfreecoinscheatsnoverification
    https://trailblazer.me/id/idleminertycoonfreecoinshacktoolnoverification
    https://trailblazer.me/id/jetpackjoyridefreecoinshacktoolnosurvey
    https://trailblazer.me/id/jetpackjoyridefreeonlinecoinsgenerator2023
    https://trailblazer.me/id/jetpackjoyridefreecoinscheatsupdatednoverification
    https://trailblazer.me/id/jetpackjoyridefreecoinshackwithoutsurvey
    https://trailblazer.me/id/jetpackjoyridefreeunlimitedcoinswithoutverification
    https://trailblazer.me/id/roninthelastsamuraifreegemshacktoolnoverification
    https://trailblazer.me/id/roninthelastsamuraifreegemscheatsnoverification
    https://trailblazer.me/id/roninthelastsamuraifreeunlimitedgemsnosurvey
    https://trailblazer.me/id/roninthelastsamuraifreeonlinegoldgenerator2023
    https://trailblazer.me/id/roninthelastsamuraifreegoldhacknosurvey
    https://trailblazer.me/id/warpathfreegoldcheatsupdatednoverification
    https://trailblazer.me/id/warpathfreegoldhacktoolnoverification
    https://trailblazer.me/id/warpathfreeonlinegoldgenerator2023
    https://trailblazer.me/id/warpathfreeunlimitedgoldnoverification
    https://trailblazer.me/id/warpathfreegoldhackwithoutsurvey
    https://trailblazer.me/id/worldoftanksblitzfreegoldhacktoolnoverification
    https://trailblazer.me/id/worldoftanksblitzfreeonlinegoldgenerator2023
    https://trailblazer.me/id/worldoftanksblitzfreegoldcheatsnoverification
    https://trailblazer.me/id/worldoftanksblitzfreeunlimitedgoldnoverification
    https://trailblazer.me/id/worldoftanksblitzfreegoldhackwithoutsurvey
    https://trailblazer.me/id/freeimvucreditshacktoolnoverification
    https://trailblazer.me/id/imvufreeonlinecreditsgeneratornoverification
    https://trailblazer.me/id/imvufreecreditscheatsupdatednoverification
    https://trailblazer.me/id/imvufreeunlimitedcreditsnohumanverification
    https://trailblazer.me/id/imvufreecreditshackwithoutsurvey
    https://trailblazer.me/id/nba2k22freeonlinevcgeneratornoverification
    https://trailblazer.me/id/nba2k22freevchacktoolnoverification
    https://trailblazer.me/id/nba2k22freevccheatscodesnoverification
    https://trailblazer.me/id/nba2k22freeunlimitedvcnoverification
    https://trailblazer.me/id/nba2k22freevchackwithoutsurvey
    https://codepen.io/Fess-Modd/pen/QWJMeex
    https://controlc.com/e98f5876
    https://www.pastery.net/edbdyy/
    https://notes.io/qKDfp
    https://rextester.com/KCXV19356
    https://pastelink.net/i4hwe4gm
    https://paiza.io/projects/2Lnw3I8G1vlu6i7clC7J9w
    https://paste.firnsy.com/paste/PY6QealAqUn
    https://ide.geeksforgeeks.org/online-c-compiler/8ba6bd7d-cd1b-40c0-b92b-e460e4c77a54
    https://paste.enginehub.org/A6roP0myu
    https://jsfiddle.net/htd0koy1/
    https://paste.ee/p/d3VNK
    https://jsitor.com/bJ3SpPXmu
    https://rentry.co/hqdop4
    https://hastebin.com/share/aginojevit.bash
    http://nopaste.paefchen.net/1951895
    https://glot.io/snippets/gmkrgo3grl
    https://jsbin.com/capahozuya/edit?html,output
    https://wow.curseforge.com/paste/66e8a647
    https://dev.bukkit.org/paste/2650eeae
    https://rift.curseforge.com/paste/c184a5a5

    indexer2

  • https://old.bitchute.com/video/ZkkRuUEExmjO/
    https://old.bitchute.com/video/OT4FBdbzCwPQ/
    https://old.bitchute.com/video/gy1a8tZPTIVr/
    https://old.bitchute.com/video/N4jXP2JNdQnB/
    https://old.bitchute.com/video/s1mOTvZpDbyF/
    http://www.fellnasen-service.de/index.php?thread/482699-babacoot/
    https://healingxchange.ning.com/profiles/blogs/babacoot
    https://glot.io/snippets/h59crxsaet
    https://paste.feed-the-beast.com/view/e110b7fa
    https://paiza.io/projects/0gK_x5qqTz5LTxPakxo5ig
    https://jsbin.com/coyokeqoke/edit?html,output
    https://wokwi.com/projects/424777598986882049
    https://pastebin.com/vSj9GMV5
    https://pastelink.net/tjs33uow
    https://telegra.ph/babacoot-03-07
    https://etextpad.com/svyhomkf6i
    https://www.wowace.com/paste/eae770cd
    https://pastecode.io/s/gcs2axfv
    https://www.pastery.net/teumfz/
    https://paste.centos.org/view/9825da46
    https://controlc.com/9e500d01
    https://onlinegdb.com/Uq2H3Cm0K5
    https://jsbin.com/dodorikiso/edit?html,css,js,console,output
    https://paiza.io/projects/lFAyZ9_iEi4CpqiEeZ2yaQ
    https://imgur.com/gallery/babacoot-mtNixkc
    https://forum.thecodingcolosseum.com/topic/44700/babacoot
    https://foro.ribbon.es/topic/61802/babacoot
    https://app.daily.dev/posts/babacoot-gbcrvhcy3
    https://updownradar.com/status/Simpcity.su

    https://old.bitchute.com/video/Z5L94RLSkzLD/
    https://old.bitchute.com/video/42BKEC8XwQ0t/
    https://old.bitchute.com/video/jjx2QzUrpxEF/
    https://old.bitchute.com/video/gIruBcGdyQaK/
    https://old.bitchute.com/video/Tr8lJoHDUlIq/
    https://old.bitchute.com/video/CXidbtF3wnrJ/
    https://old.bitchute.com/video/WyHiDt0WPAzH/
    https://old.bitchute.com/video/UsnSWJXDUcan/
    https://old.bitchute.com/video/IVsuhCAH1f69/
    https://old.bitchute.com/video/GeTfYJW9VkRv/

    zaza

  • https://github.com/in-the-lost-lands-steminn-uss-1
    https://github.com/in-the-lost-lands-on-english-mov
    https://github.com/night-of-the-zoopocalypse-steminn-uss
    https://github.com/night-of-the-zoopocalypse-on-english-mo
    https://github.com/rule-breakers-steminn-uss
    https://github.com/rule-breakers-on-english-mov
    https://github.com/queen-of-the-ring-steminn-uss
    https://github.com/queen-of-the-ring-on-english-mov
    https://github.com/mickey-17-steminn-uss
    https://github.com/mickey-17-on-english-mov
    https://github.com/last-breath-steminn-uss
    https://github.com/last-breath-on-english-mov
    https://github.com/riff-raff-steminn-uss
    https://github.com/riff-raff-on-english-mov
    https://github.com/my-dead-friend-zoe-steminn-uss
    https://github.com/my-dead-friend-zoe-on-english-mov
    https://github.com/the-monkey-steminn-uss
    https://github.com/the-monkey-on-english-mov
    https://github.com/the-unbreakable-boy-steminn-uss
    https://github.com/the-unbreakable-boy-on-english-mov-1
    https://github.com/the-gorge-steminn-uss
    https://github.com/the-gorge-on-english-mov
    https://github.com/the-gorge-on-english-mov-1
    https://github.com/the-witcher-sirens-of-the-deep-steminn
    https://github.com/the-witcher-sirens-of-the-deep-on
    https://github.com/captain-america-steminn-uss
    https://github.com/captain-america-4-on-english-mov
    https://github.com/captain-america-4-steminn-uss
    https://github.com/captain-america-on-english-mov
    https://github.com/ne-zha-2-steminn-uss
    https://github.com/ne-zha-2-on-english-mov
    https://github.com/my-fault-london-steminn-uss
    https://github.com/my-fault-london-on-english-mov
    https://github.com/cernak-cely-film-dabing-drams
    https://github.com/cernak-cely-film-cz-dabing-on
    https://github.com/cernak-cely-film-on-dabing-cz
    https://github.com/roklina-cely-film-on-dabing
    https://github.com/roklina-cely-film-sledujte-drams
    https://github.com/roklina-cely-film-cz-dabing
    https://github.com/roklina-cely-on-tulky-film
    https://github.com/riff-raff-hd-on-uss
    https://github.com/riff-raff-folmove-on-itt-uss
    https://github.com/riff-raff-2025-now-avalbl-us
    https://github.com/riff-raff-filmivvo-uss
    https://github.com/my-dead-friend-zoe-hd-on-uss
    https://github.com/my-dead-friend-zoe-folmove-on-itt-uss
    https://github.com/my-dead-friend-zoe-2025-now-avalbl-us
    https://github.com/my-dead-friend-zoe-filmivvo-uss
    https://github.com/the-monkey-hd-on-uss
    https://github.com/the-monkey-folmove-on-itt-uss
    https://github.com/the-monkey-2025-now-avalbl-us
    https://github.com/the-monkey-filmivvo-uss
    https://github.com/the-unbreakable-boy-hd-on-uss-itt
    https://github.com/the-unbreakable-boy-folmove-on-itt-uss
    https://github.com/the-unbreakable-boy-2025-now-avalbl-us
    https://github.com/the-unbreakable-boy-filmivvo-uss
    https://github.com/the-witcher-sirens-of-the-deep-hd-on
    https://github.com/the-witcher-sirens-of-the-deep-folmove
    https://github.com/the-witcher-sirens-of-the-deep-filmivvo
    https://github.com/the-witcher-sirens-of-the-deep-2025-now
    https://github.com/captain-america-brave-new-world-hd-on
    https://github.com/captain-america-brave-new-world-folmove
    https://github.com/captain-america-brave-new-world-2025-rr
    https://github.com/captain-america-brave-new-world-film
    https://github.com/captain-america-4-brave-new-world-hd
    https://github.com/captain-america-4-brave-new-world-folmo
    https://github.com/captain-america-4-brave-new-world-2025u
    https://github.com/captain-america-4-brave-new-world-filmi
    https://github.com/ne-zha-2-hd-on-uss-itt
    https://github.com/ne-zha-2-folmove-on-itt-us
    https://github.com/ne-zha-2-2025-now-avalbl-us
    https://github.com/ne-zha-2-filmivvo-uss
    https://github.com/my-fault-london-hd-on-uss-it
    https://github.com/my-fault-london-filmivvo-uss
    https://github.com/my-fault-london-2025-now-avalbl-us
    https://github.com/my-fault-london-filmivvo-uss-itt
    https://github.com/the-gorge-hd-on-uss-itt
    https://github.com/the-gorge-folmove-on-itt-uss
    https://github.com/the-gorge-2025-now-avalbl-us
    https://github.com/the-gorge-filmivvo-uss
    https://github.com/Dog-Man-now-english-us
    https://github.com/Dog-Man-now-english-ca
    https://github.com/Dog-Man-now-english-as
    https://github.com/Dog-Man-now-english-see
    https://github.com/Dog-Man-now-english-sub
    https://github.com/Dog-Man-now-english-sub
    https://github.com/Dog-Man-now-english-uss
    https://github.com/Dog-Man-now-english-ass
    https://github.com/Dog-Man-now-english-caa
    https://github.com/Dog-Man-now-english-se-us
    https://github.com/Dog-Man-now-english-subb
    https://github.com/Dog-Man-now-sub-english
    https://github.com/Dog-Man-now-sub-english-us
    https://github.com/Dog-Man-now-us-english
    https://github.com/Dog-Man-now-us-english-se
    https://github.com/Dog-Man-now-as-english
    https://github.com/Dog-Man-now-as-english-us
    https://github.com/Ne-Zha-2-now-english-us
    https://github.com/Ne-Zha-2-now-english-ca
    https://github.com/Ne-Zha-2-now-english-as
    https://github.com/Ne-Zha-2-now-english-se-us
    https://github.com/Ne-Zha-2-now-english-sub
    https://github.com/Ne-Zha-2-now-english-uss
    https://github.com/Ne-Zha-2-now-english-ass
    https://github.com/Ne-Zha-2-now-english-caa
    https://github.com/Ne-Zha-2-now-english-see
    https://github.com/Ne-Zha-2-now-english-subb
    https://github.com/Ne-Zha-2-now-sub-english
    https://github.com/Ne-Zha-2-now-sub-english-us
    https://github.com/Ne-Zha-2-now-us-english
    https://github.com/Ne-Zha-2-now-us-english-us
    https://github.com/Ne-Zha-2-now-as-english
    https://github.com/Ne-Zha-2-now-as-english-us
    https://github.com/My-Fault-London-now-english-as
    https://github.com/My-Fault-London-now-english-ca
    https://github.com/My-Fault-London-now-english-as-us
    https://github.com/My-Fault-London-now-english-see
    https://github.com/My-Fault-London-now-english-sub
    https://github.com/My-Fault-London-now-english-uss
    https://github.com/My-Fault-London-now-english-asS
    https://github.com/My-Fault-London-now-english-caa
    https://github.com/My-Fault-London-now-english-usss
    https://github.com/My-Fault-London-now-english-subb
    https://github.com/My-Fault-London-now-sub-english
    https://github.com/My-Fault-London-now-sub-english-us
    https://github.com/My-Fault-London-now-us-english
    https://github.com/Captain-America-Brave-New-World-now-us
    https://github.com/Captain-America-Brave-New-World-now-ca
    https://github.com/Captain-America-Brave-New-World-now-as
    https://github.com/Captain-America-Brave-New-World-noww
    https://github.com/Captain-America-Brave-New-World-now-sub
    https://github.com/Captain-America-Brave-New-World-now-uss
    https://github.com/Captain-America-Brave-New-World-now-ass
    https://github.com/Captain-America-Brave-New-World-now-caa

    swsdwdwe

  • https://old.bitchute.com/video/7IqaXHJhXDZC/
    https://old.bitchute.com/video/SgCwyE99MGuh/
    https://old.bitchute.com/video/pWscf8UZLQ3t/
    https://old.bitchute.com/video/JtYmX4WMZPmB/

    xxx

  • https://www.italki.com/en/post/gpfRH6TV4U3tEbm8akB4d6

    matt

  • https://old.bitchute.com/video/Z5L94RLSkzLD/
    https://old.bitchute.com/video/42BKEC8XwQ0t/
    https://old.bitchute.com/video/jjx2QzUrpxEF/
    https://old.bitchute.com/video/gIruBcGdyQaK/
    https://old.bitchute.com/video/Tr8lJoHDUlIq/
    https://old.bitchute.com/video/CXidbtF3wnrJ/
    https://old.bitchute.com/video/WyHiDt0WPAzH/
    https://old.bitchute.com/video/UsnSWJXDUcan/
    https://old.bitchute.com/video/IVsuhCAH1f69/
    https://old.bitchute.com/video/GeTfYJW9VkRv/
    http://www.fellnasen-service.de/index.php?thread/482402-kimcilpay/
    https://healingxchange.ning.com/profiles/blogs/kimcilpay
    https://glot.io/snippets/h593qero37
    https://paste.feed-the-beast.com/view/a2644fb0
    https://paiza.io/projects/BKfSB03TaX-WXGSbzsH8ZA
    https://jsbin.com/wifulojoku/edit?html,output
    https://wokwi.com/projects/424756578940115969
    https://pastebin.com/4WEP23yy
    https://pastelink.net/m89b1awb
    https://telegra.ph/Kimcilpay-03-07
    https://etextpad.com/z1jcxxtwsn
    https://www.wowace.com/paste/4d63dc01
    https://pastecode.io/s/ak20tg9z
    https://www.pastery.net/rtpfcn/
    https://paste.centos.org/view/0c8a36d0
    https://controlc.com/cf91b5bc
    https://www.onlinegdb.com/efq_0GYa3
    https://jsbin.com/kocacaneyi/edit?html,css,js,console,output
    https://paiza.io/projects/QngHQUhA36HeUrZnZqPwbA
    https://imgur.com/gallery/kimcilpay-gccuHMz
    https://forum.thecodingcolosseum.com/topic/44601/kimcilpay
    https://foro.ribbon.es/topic/61704/kimcilpay
    https://juicedmuscle.com/forum/general/news-announcements/396493-kimcilpay
    https://app.daily.dev/posts/kimcilpay-dktn51ts7
    https://updownradar.com/status/Simpcity.su

    zaza

Leave a comment

Back to New Posts