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

5574 comments

Your comment was posted successfully! Thank you!

  • https://trailblazer.me/id/jetpackjoyridefreecoinsgeneratornohumanverification23
    https://trailblazer.me/id/jetpackjoyrideupdatedfreecoinsgenerator
    https://trailblazer.me/id/getjetpackjoyridefree5kcoinsgenerator
    https://trailblazer.me/id/jetpackjoyridefreeunlimitedcoinsgeneratornoverify2023
    https://trailblazer.me/id/jetpackjoyridefreeworkingcoinsgeneratornoverification
    https://trailblazer.me/id/nba2k22freevcboostergenerator
    https://trailblazer.me/id/nba2k22updatedfreevcgenerator
    https://trailblazer.me/id/getnba2k22freevcgenerator23
    https://trailblazer.me/id/nba2k22freeunlimitedvcgeneratornohumanverify
    https://trailblazer.me/id/workingnba2k22freevcgeneratornoverification
    https://trailblazer.me/id/roninthelastsamuraifreegemsgenertornoverification
    https://trailblazer.me/id/roninlastsamuraifreeupdatedgemsgenerator
    https://trailblazer.me/id/getroninlastsamuraifreegoldgenerator
    https://trailblazer.me/id/roninnlastsamuraifreeunlimitedgemsgenerator
    https://trailblazer.me/id/workingroninthelastsamuraifreegoldgenerator
    https://trailblazer.me/id/warpathfreegoldgeneratornohumanverification
    https://trailblazer.me/id/warpathupdatedfreegoldgenerator
    https://trailblazer.me/id/getwarpathfreegoldgeneratornohumanverification2023
    https://trailblazer.me/id/warpathfreeunlimited5kgoldgeneratornoverification
    https://trailblazer.me/id/warpathfreeworkinggoldgenerator
    https://trailblazer.me/id/worldoftanksfree2kgoldgenerator
    https://trailblazer.me/id/worldoftanksupdatedfreegoldgenerator
    https://trailblazer.me/id/getworldoftanksblitzfreegoldgeneratornohumanverify
    https://trailblazer.me/id/worldoftanksblitzfreeunlimitedgoldgenerator
    https://trailblazer.me/id/worldoftanksfreegoldgeneratornewtrick
    https://trailblazer.me/id/animalcrossingpocketcampfreeleafticketsgeneratornolegit
    https://trailblazer.me/id/animalcrossingpocketcampupdatedfreeleafticketsgenerator
    https://trailblazer.me/id/animalcrossingpocketcampfreebellsgeneratornewtrick
    https://trailblazer.me/id/animalcrossingpocketcampfreeunlimited5kbellsgenerator
    https://trailblazer.me/id/animalcrossingpocketcampfreeleafticketsgenerator23
    https://trailblazer.me/id/arksurvivalevolvedfreeancientambergeneratornohumanverify
    https://trailblazer.me/id/arksurvivalevolvedupdatedfreeancientambergenerator
    https://trailblazer.me/id/getarksurvivalevolvedfreeprimalpassgeneratornoverification
    https://trailblazer.me/id/arksurvivalevolvedfreeunlimitedancientambersgenerator
    https://trailblazer.me/id/workingarksurvivalevolvedfreeprimalpassgenerator
    https://trailblazer.me/id/basketballstarsfreecashgeneratornewtrick
    https://trailblazer.me/id/basketballstarsupdatedfreecashgenerator
    https://trailblazer.me/id/getbasketballstarsfree5kgoldgenerator
    https://trailblazer.me/id/basketballstarsfreeunlimitedgoldgeneratornoverification
    https://trailblazer.me/id/basketballstarsfreecashgeneratornohumanverification
    https://trailblazer.me/id/billionairecasinofree5kchipsgenerator
    https://trailblazer.me/id/billionairecasinoupdatedfreechipsgeneratornoverification
    https://trailblazer.me/id/getabillionairecasinofreecharmsgenerator
    https://trailblazer.me/id/billionairecasinofreeunlimitedcharmsgeneratornoverification
    https://trailblazer.me/id/billionairecasinofreeworkingchipsgenerator
    https://trailblazer.me/id/bingoblitzfreecreditsgeneratornolegit
    https://trailblazer.me/id/bingoblitzupdatedfreecreditsgenerator
    https://trailblazer.me/id/getbingoblitzfreecoinsgeneratornoverification
    https://trailblazer.me/id/bingoblitzfreeunlimitedcoinsgeneratornoverification
    https://trailblazer.me/id/bingoblitzfree5kcreditsgeneratornoverification
    https://trailblazer.me/id/boardkingsfreegemsgeneratornoverification
    https://trailblazer.me/id/boardkingsupdatedfreegemsgenerator
    https://trailblazer.me/id/getboardkingsfreegemsgenerator
    https://trailblazer.me/id/boardkingsfreeunlimitedgemsgeneratornoverification
    https://trailblazer.me/id/boardkingsfreegemsgeneratornohumanverification
    https://trailblazer.me/id/darknessrisesfreegoldgeneratornolegit
    https://trailblazer.me/id/darknessrisesupdatedfreegoldgenerator
    https://trailblazer.me/id/getadarknessrisesfreecoinsgenerator
    https://trailblazer.me/id/darknessrisesfreeunlimitedgoldgeneratornosurvey
    https://trailblazer.me/id/darknessrisesfreecoinsgeneratornoverification
    https://trailblazer.me/id/designhomefreediamondsgeneratornolegit
    https://trailblazer.me/id/designhomeupdatedfreediamondsgenerator
    https://trailblazer.me/id/getfreedesignhomecashgenerator
    https://trailblazer.me/id/designhomefreeunlimitedcashgeneratornoverification
    https://trailblazer.me/id/designhomefreediamondsgeneratornosurvey
    https://www.pastery.net/wbmhhq/
    https://notes.io/qKRWd
    https://rextester.com/YOZH34667
    https://pastelink.net/ysnvhktb
    https://paiza.io/projects/WkeAu1posHrdn767tabZCQ
    https://ide.geeksforgeeks.org/online-c-compiler/c1f1e68a-68bd-4ccb-ae24-a7a6bfe07879
    https://paste.firnsy.com/paste/W7tdMjeZasR
    https://paste.enginehub.org/9Ohiq_laI
    https://jsfiddle.net/wkczs7q5/
    https://paste.ee/p/GzoK6
    https://yamcode.com/kings-1980
    https://jsitor.com/g2tCfh24V-
    https://rentry.co/p87un
    https://wow.curseforge.com/paste/c5fe4e61
    https://wow.curseforge.com/paste/c5fe4e61/raw
    https://dev.bukkit.org/paste/94f2ae9d
    https://dev.bukkit.org/paste/94f2ae9d/raw
    https://rift.curseforge.com/paste/94f5c80c
    https://rift.curseforge.com/paste/94f5c80c/raw
    http://nopaste.paefchen.net/1952014
    https://glot.io/snippets/gmlvp74wvt
    https://ctftime.org/team/243690
    https://shop.interiorstoinspire.com/blogs/how-to/how-to-apply-a-furniture-transfer?comment=130833023200#comments

    Sevendeadly Signs

  • https://www.charidy.com/1709170516605188479
    https://www.charidy.com/1709174853034124140
    https://www.charidy.com/1709179467834690295
    https://teeyod.lindoai.com/
    https://gejithespirithunterthai.lindoai.com/
    https://kimetsunoyaibatothehashiratrainingthai.lindoai.com/
    https://www.expertpage.io/teeyodthaisub
    https://github.com/The-Dark-Mother-WQHD
    https://github.com/Geji-The-Spirit-Hunter-Thai

    xzcsa

  • I Need A Hacker To Recover My Lost Investment? Go To Lost Recovery Masters

    Hello guys, I’m Lyne Azabal from France. In my investment with Acstons-Cc, I also lost 17 lakhs. Trading using the Acstons. cc app generated a profit of 197,153 USD after paying tax and a 25% fee, however they would not release my profit and all of my Bitcoins were frozen. I called my pals, who suggested I try LOST RECOVERY MASTERS, and to my astonishment they were able to assist me get back 89% of my money. Despite the fact that I didn’t get all of it back, I’m still really appreciative of LOST RECOVERY MASTERS
    For advice on recovering cryptocurrencies, get in touch with Lost Recovery Masters You can also ask them questions about any firm you wish to deal with.
    Contact them:  Whatsapp (+44(7537)-105921) Email (Support@lostrecoverymasters.com) Learn More https://lostrecoverymasters.wixsite.com/recoverbitcoin2024

    Lyne Azabal

  • https://www.taskade.com/p/dune-part-two-2-hd-bd-2024-korean-4-k-01HQN62MKFE10B5KKWMV0NKRBB
    https://www.taskade.com/p/2-dune-part-two-2024-01HQN65XMMEQ0EK0HWD33AWHKE
    https://www.taskade.com/p/dune-part-two-2-hd-bd-2024-movies-01HQN795NHF19M29RZ362E2PS1
    https://www.taskade.com/p/exhuma-hd-bd-2024-movies-01HQNAXWFYZW3NVE49M7SQFC3V
    https://www.taskade.com/p/exhuma-2024-01HQNAZVZ51T8VSW66ZEVNYXEH
    https://www.taskade.com/p/exhuma-hd-1080-p-01HQNB6ZNQK6QW9DEEP4AE6JSY
    https://qzlzfs5082.expandcart.com/index.php?route=product/product&product_id=373
    https://qzlzfs5082.expandcart.com/index.php?route=product/product&product_id=374
    https://qzlzfs5082.expandcart.com/index.php?route=product/product&product_id=375
    https://qzlzfs5082.expandcart.com/index.php?route=product/product&product_id=376
    https://www.taskade.com/p/demon-slayer-to-the-hashira-training-2024-online-magyarul-indavideo-01HQQR4KTJCP2X76XVSC39FPD2
    https://www.taskade.com/p/vide-a-hu-demon-slayer-to-the-hashira-training-2023-teljes-film-magyarul-videa-01HQQRBSDR33Z9TARTJ5H84JCN
    https://www.taskade.com/p/demon-slayer-to-the-hashira-training-2024-online-teljes-film-adatlap-magyarul-01HQQRE55F26KY02D7BGXCS6MP
    https://player.soundon.fm/p/9dba7134-a2a8-4246-96ee-d71b8eb02b6e
    https://player.soundon.fm/p/04629c9f-d3ce-42f2-aa10-548180ce9338
    https://www.taskade.com/p/kung-fu-panda-4-2024-film-online-subtitrat-in-romana-1080p-01HQQSTMJG9NTC792SEF6509BB
    https://www.taskade.com/p/vezi-kung-fu-panda-4-film-2024-online-subtitrat-in-romana-01HQQSWN3NSHSZYH342QV8Y9FN
    https://www.taskade.com/p/filmul-kung-fu-panda-4-2024-online-subtitrat-in-romana-hd-4-k-01HQQSYAHGH845NCJ08AY2DKP3
    https://www.taskade.com/p/urmariti-filmul-kung-fu-panda-4-online-gratis-subtitrate-in-romana-01HQQT8HVTH11X24VFG784A5E1
    https://www.taskade.com/p/kung-fu-panda-4-2024-4-k-filmul-vezi-online-subtitrat-in-romana-hd-01HQQT9W97XDXDZRD8H67FY1GF
    https://findaspring.org/members/duneparttwofullversion/
    https://www.taskade.com/p/4-2024-4-k-hd-1080p-01HQR2EFXT161GWRBRJBJ9EZNC
    https://www.taskade.com/p/4-kung-fu-panda-4-2024-hd-01HQR2HSHKQQ25PET1GBKDE0HD
    https://findaspring.org/members/kungfupanda4thaisubs/
    https://www.taskade.com/p/4-kung-fu-panda-4-2024-thai-sub-01HQR35C5SYTB0WFRZ2SEWSJ2G
    https://www.taskade.com/p/4-kung-fu-panda-4-2024-01HQR399A7XCNFKZ0101ZR2VR1
    https://findaspring.org/members/thedarkmotherthaisubs/
    https://www.taskade.com/p/2024-hd-1080i-01HQR6JMA0NXVXGZ6W5BFBG83V
    https://www.taskade.com/p/the-dark-mother-2024-hd-thai-4-k-01HQR6Q6YVTFRP244JWHE23BET
    https://www.taskade.com/p/2024-thai-sub-01HQR6XR7XFFBVM374RJCCHVCQ
    https://www.taskade.com/p/2024-hd-01HQR71H0EFX4FQ0DER1F58N30
    https://findaspring.org/members/gejithespirithunter2024thai/

    eiiott12

  • https://stallones.hippovideo.io/page/Dune2Thai
    https://yep.so/p/ดู-หนัง++-ดาบพิฆาตอสูรปาฏิหาริย์แห่งสายสัมพันธ์สู่การสั่งสอน-เต็มเรื่อง-2024-พากย์ไทย-1080i-ฟรี
    https://www.charidy.com/1709130295388680162
    https://github.com/Pee-Nak-4-HD
    https://www.charidy.com/1709132010731574665
    https://gitlab.aicrowd.com/-/snippets/113603
    https://gitlab.aicrowd.com/-/snippets/113605
    https://github.com/Demon-Slayer-4-2024-Thai
    https://medium.com/poeppelruozzopdn.q24.3.7/%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%B8%9F%E0%B8%A3%E0%B8%B5-%E0%B8%94%E0%B8%B2%E0%B8%9A%E0%B8%9E%E0%B8%B4%E0%B8%86%E0%B8%B2%E0%B8%95%E0%B8%AD%E0%B8%AA%E0%B8%B9%E0%B8%A3-%E0%B8%9B%E0%B8%B2%E0%B8%8F%E0%B8%B4%E0%B8%AB%E0%B8%B2%E0%B8%A3%E0%B8%B4%E0%B8%A2%E0%B9%8C%E0%B9%81%E0%B8%AB%E0%B9%88%E0%B8%87%E0%B8%AA%E0%B8%B2%E0%B8%A2%E0%B8%AA%E0%B8%B1%E0%B8%A1%E0%B8%9E%E0%B8%B1%E0%B8%99%E0%B8%98%E0%B9%8C-%E0%B8%AA%E0%B8%B9%E0%B9%88%E0%B8%81%E0%B8%B2%E0%B8%A3%E0%B8%AA%E0%B8%B1%E0%B9%88%E0%B8%87%E0%B8%AA%E0%B8%AD%E0%B8%99%E0%B8%82%E0%B8%AD%E0%B8%87%E0%B9%80%E0%B8%AA%E0%B8%B2%E0%B8%AB%E0%B8%A5%E0%B8%B1%E0%B8%81-2024-%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B9%84%E0%B8%97%E0%B8%A2-23d948f18a49 https://medium.com/grasmanabdelmutin.zhc7.2.8.1/%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%B8%9F%E0%B8%A3%E0%B8%B5-%E0%B8%94%E0%B8%B2%E0%B8%9A%E0%B8%9E%E0%B8%B4%E0%B8%86%E0%B8%B2%E0%B8%95%E0%B8%AD%E0%B8%AA%E0%B8%B9%E0%B8%A3%E0%B8%9B%E0%B8%B2%E0%B8%8F%E0%B8%B4%E0%B8%AB%E0%B8%B2%E0%B8%A3%E0%B8%B4%E0%B8%A2%E0%B9%8C%E0%B9%81%E0%B8%AB%E0%B9%88%E0%B8%87%E0%B8%AA%E0%B8%B2%E0%B8%A2%E0%B8%AA%E0%B8%B1%E0%B8%A1%E0%B8%9E%E0%B8%B1%E0%B8%99%E0%B8%98%E0%B9%8C%E0%B8%AA%E0%B8%B9%E0%B9%88%E0%B8%81%E0%B8%B2%E0%B8%A3%E0%B8%AA%E0%B8%B1%E0%B9%88%E0%B8%87%E0%B8%AA%E0%B8%AD%E0%B8%99-2024-%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B9%84%E0%B8%97%E0%B8%A2-demon-slayer-32a4e31307af
    https://soloist.ai/demonslayer4thai
    https://mojang.hippovideo.io/page/DemonSlayer4Thai
    https://www.forexagone.com/forum/questions-debutants/pitryuasa-105569#203154
    https://bemorepanda.com/index.php/en/posts/1709136503-makelesa
    https://friendpaste.com/6rP4cJYuXxF6x3xtIcjA1V
    https://www.pastery.net/chjchz/
    https://namelessmc.com/forum/topic/6820-faertya/
    https://pastelink.net/m7jdh4br
    https://paste.ofcode.org/KaMyrDLSMsnRMSMaNa4LY2
    https://snippet.host/hwkmyf
    https://paste.intergen.online/view/06adf9c3
    https://herbalmeds-forum.biolife.com.my/d/37818-fertyu

    gasder

  • https://www.charidy.com/1709085045935526117
    https://www.charidy.com/1709093448004235206
    https://github.com/Peenak-4-Thai
    https://github.com/demon-slayer-thaidub
    https://noti.st/peenak42024
    https://www.tournifyapp.com/live/peenak4fullthai
    https://5tyb3pn6qds.makeswift.site/
    https://demonslayer.lindoai.com/

    zcdf

Leave a comment

Back to New Posts