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

5655 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://trailblazer.me/id/freefiregetfreediamondsgeneratorupdated
    https://trailblazer.me/id/freefirediamondgeneratornoverification
    https://trailblazer.me/id/howtogetfreefirediamondsgeneratornosurvey2023
    https://trailblazer.me/id/freefirediamondsgeneratorfullyworking
    https://trailblazer.me/id/freefirediamondsgeneratornosurvey
    https://trailblazer.me/id/mobilelegendsfreediamondsgeneratornosurvey
    https://trailblazer.me/id/freemobilelegendsdiamondsgeneratorfullyworking
    https://trailblazer.me/id/mobilelegendsgetfreediamondsgeneratorupdated
    https://trailblazer.me/id/mobilelegendsfreediamondgeneratornoverification
    https://trailblazer.me/id/howtogetfreemobilelegendsdiamondsgeneratornosurvey2023
    https://trailblazer.me/id/howtogetfreeepisodeschooseyourstorypassesgenerator2023
    https://trailblazer.me/id/episodeschooseyourstorygetfreepassesgeneratorupdated
    https://trailblazer.me/id/freeepisodeschooseyourstorypassesgeneratorfullyworking
    https://trailblazer.me/id/episodeschooseyourstoryfreegemgeneratornosurvey
    https://trailblazer.me/id/episodeschooseyourstoryfreegemsgeneratornoverification
    https://trailblazer.me/id/fishdomgetfreecoinsgeneratorupdated
    https://trailblazer.me/id/fishdomfreecoinsgeneratornohumanverification
    https://trailblazer.me/id/howtogetfreefishdomcoinsgeneratornosurvey2023
    https://trailblazer.me/id/fishdomfreegemgeneratornosurvey
    https://trailblazer.me/id/freefishdomgemsgeneratorfullyworking
    https://trailblazer.me/id/gta5freemoneygeneratornohumanverification
    https://trailblazer.me/id/gta5getfreemoneygeneratorupdated
    https://trailblazer.me/id/howtogetfreegta5moneygeneratornosurvey2023
    https://trailblazer.me/id/gta5freemoneygeneratorsnosurvey
    https://trailblazer.me/id/freegta5moneygeneratorfullyworking
    https://trailblazer.me/id/freebasketballstarscashgeneratorfullyworking
    https://trailblazer.me/id/basketballstarsgetfreecashgeneratorupdated
    https://trailblazer.me/id/basketballstarsfreecashgeneratornoverification
    https://trailblazer.me/id/howtogetfreebasketballstarsgoldgeneratornosurvey2023
    https://trailblazer.me/id/basketballstarsfreegoldgeneratorsnosurvey
    https://trailblazer.me/id/hearthstonefreedustgeneratornoverification
    https://trailblazer.me/id/freehearthstonedustgeneratorfullyworking
    https://trailblazer.me/id/hearthstonegetfreedustgeneratorupdated
    https://trailblazer.me/id/howtogetfreehearthstonegoldgeneratornosurvey2023
    https://trailblazer.me/id/hearthstonesfreegoldgeneratornosurvey
    https://trailblazer.me/id/fifa23freecoinsgeneratornoverification
    https://trailblazer.me/id/fifa23getfreecoinsgeneratorupdated
    https://trailblazer.me/id/howtogetfreefifa23coingeneratornosurvey
    https://trailblazer.me/id/freefifa23coinsgeneratorfullyworking
    https://trailblazer.me/id/fifa23freecoingeneratornosurvey
    https://trailblazer.me/id/freeshadowfight3coinsgeneratorfullyworking
    https://trailblazer.me/id/shadowfight3freecoingeneratornosurvey
    https://trailblazer.me/id/howtogetfreeshadowfight3coinsgeneratornosurvey2023
    https://trailblazer.me/id/shadowfight3getfreegemgeneratorupdated
    https://trailblazer.me/id/shadowfight3freegemsgeneratornoverification
    https://trailblazer.me/id/ludostarfreecoingeneratornosurvey
    https://trailblazer.me/id/ludostargetfreecoinsgeneratorupdated
    https://trailblazer.me/id/ludostarfreecoinsgeneratornoverification
    https://trailblazer.me/id/freeludostarcoinsgeneratorfullyworking
    https://trailblazer.me/id/howtogetfreeludostarcoinsgeneratornosurvey2023
    https://trailblazer.me/id/howtogetfreecrasharenaturbostarsgemsgenerator2023
    https://trailblazer.me/id/freecrasharenaturbostarsgemsgeneratorfullyworking
    https://trailblazer.me/id/crasharenaturbostarsgetfreegemsgeneratorupdated
    https://trailblazer.me/id/crasharenaturbostarsfreegemgeneratornosurvey
    https://trailblazer.me/id/crasharenaturbostarsfreegemsgeneratornoverification
    https://codepen.io/coachstoreoutlet/pen/zYMzmzB
    https://www.pastery.net/grnvex/
    https://notes.io/qK5r5
    https://rextester.com/XGCCC25370
    https://pasteio.com/xrI8o4jtFQJR
    https://pastelink.net/lypdcxfj
    https://paiza.io/projects/70S-kSELoblJ9XcnjY83aw?language=php
    https://paste.firnsy.com/paste/NvYZeX1IfzF
    https://paste.enginehub.org/QGu1bBy3b
    https://jsfiddle.net/coachstoreoutlet/qu85zv63/
    https://paste.ee/p/GP2kF
    https://jsitor.com/s8cDQsM-Xs
    https://rentry.co/sq3bg
    https://hastebin.com/share/egiviyakiz.bash
    http://nopaste.paefchen.net/1951660
    https://glot.io/snippets/gmi88m30q1

    Index3

  • https://www.xp-pen.com/forum-7327.html
    https://www.xp-pen.com/forum-7329.html
    https://www.xp-pen.com/forum-7331.html
    https://www.xp-pen.com/forum-7333.html
    https://www.xp-pen.com/forum-7339.html
    https://www.xp-pen.com/forum-7341.html
    https://www.xp-pen.com/forum-7344.html
    https://www.xp-pen.com/forum-7347.html
    https://paiza.io/projects/1owKHfsl1b9TOEEYJ_w2KA?language=php
    https://jsbin.com/buwibonafu/edit?html,output
    https://rentry.co/t52sv
    https://bitbin.it/P5UU8ujt/
    https://sfero.me/article/xfgftj
    https://tautaruna.nra.lv/forums/tema/50378-fgtfr/
    https://www.bankier.pl/forum/temat_bjhghk,61304865.html

    cfghgtfj

  • https://www.xp-pen.com/forum-7319.html
    https://www.xp-pen.com/forum-7324.html
    https://www.xp-pen.com/forum-7326.html
    https://www.xp-pen.com/forum-7328.html
    https://www.xp-pen.com/forum-7336.html
    https://www.xp-pen.com/forum-7338.html
    https://www.xp-pen.com/forum-7340.html
    https://www.xp-pen.com/forum-7343.html
    https://rentry.co/w9dbf
    https://paiza.io/projects/aaKYxEZCTTxUjo0FRMphGg?language=php
    https://jsbin.com/xuciquxedi/edit?html,output
    https://bitbin.it/EEbDjIkS/
    https://www.bankier.pl/forum/temat_dcfsdcdse,61304861.html

    xdgvsdg

  • https://www.xp-pen.com/forum-7330.html
    https://www.xp-pen.com/forum-7332.html
    https://www.xp-pen.com/forum-7334.html
    https://www.xp-pen.com/forum-7337.html
    https://www.xp-pen.com/forum-7342.html
    https://www.xp-pen.com/forum-7346.html
    https://www.xp-pen.com/forum-7348.html
    https://www.xp-pen.com/forum-7349.html
    https://rentry.co/xq34n
    https://paiza.io/projects/Nys_xWjoKCExWFfs8MaIhw?language=php
    https://jsbin.com/fesefipihe/edit?html,output
    https://bitbin.it/
    https://www.bankier.pl/forum/temat_gfefh,61304863.html

    uyykryukr

  • https://www.xp-pen.com/forum-7330.html
    https://www.xp-pen.com/forum-7332.html
    https://www.xp-pen.com/forum-7334.html
    https://www.xp-pen.com/forum-7337.html
    https://www.xp-pen.com/forum-7342.html
    https://www.xp-pen.com/forum-7346.html
    https://www.xp-pen.com/forum-7348.html
    https://www.xp-pen.com/forum-7349.html
    https://rentry.co/xq34n
    https://paiza.io/projects/Nys_xWjoKCExWFfs8MaIhw?language=php
    https://jsbin.com/fesefipihe/edit?html,output
    https://bitbin.it/
    https://www.bankier.pl/forum/temat_gfefh,61304863.html

    uyykryukr

Leave a comment

Back to New Posts