Top 20 Bodyweight WODs for CrossFit

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://paste.ee/p/KMvII
    https://jsitor.com/GAbZJFcrpq5J
    https://rentry.co/2xpcr
    https://glot.io/snippets/gnuy4qvknn
    https://hastebin.com/share/poyuyitiyo.bash
    http://nopaste.paefchen.net/1956356
    https://wow.curseforge.com/paste/a13f646b
    https://dev.bukkit.org/paste/9b707717
    https://rift.curseforge.com/paste/d82722cc
    https://jsbin.com/?html,js,output
    https://controlc.com/fa9df63e
    https://shop.interiorstoinspire.com/blogs/how-to/how-to-apply-a-furniture-transfer?comment=131007086816#comments
    https://www.onevillagecoffee.com/blogs/ask-steve/coffee-processing-primer-14?comment=131170369769#comments
    https://thenashvilleguide.com/blogs/news/2021-nashville-holiday-gift-guide?comment=134158450987#comments
    https://sahirajewelrydesign.com/blogs/sahiras-blog/a-sangiebabes-guide-to-layering?comment=127625101494#comments

    Index
  • https://lookerstudio.google.com/reporting/943f6ac8-7982-4258-960a-fe43cf84c8c3
    https://lookerstudio.google.com/reporting/cc3ac99d-364e-4624-a80f-60748ddbe0fc
    https://lookerstudio.google.com/reporting/84723a74-c927-43cf-8245-976c69c6624a
    https://lookerstudio.google.com/reporting/3b647570-4228-4645-8296-47c00ac9de1a
    https://lookerstudio.google.com/reporting/6ef06a73-b0e9-45bc-9fb7-a3d73ccbf470
    https://lookerstudio.google.com/reporting/06940bea-e80b-4ef5-a4c1-59f1c8b23cba
    https://lookerstudio.google.com/reporting/9425913d-19ee-4945-b894-1d48b5a143e1
    https://lookerstudio.google.com/reporting/ed322c0d-ee9f-4ccf-9290-a47dceb007a4
    https://lookerstudio.google.com/reporting/09293141-201b-49af-85bd-8991a68e280d
    https://lookerstudio.google.com/reporting/814bc2d2-628b-4073-8038-95ed397afd1a
    https://lookerstudio.google.com/reporting/3167f3dc-67d9-46c4-8786-99dde860a1bc
    https://lookerstudio.google.com/reporting/8d929a86-5e72-47db-b16c-1c521bab850e
    https://lookerstudio.google.com/reporting/dac8b210-734c-4b5f-a748-c0bd86f72813
    https://lookerstudio.google.com/reporting/a45ef777-4c7c-4834-860d-a82ba419031e
    https://lookerstudio.google.com/reporting/484e2391-7236-419b-a3d6-a48a99f1d719
    https://lookerstudio.google.com/reporting/e331c032-0358-42a0-8f83-aa1fdba41eda
    https://lookerstudio.google.com/reporting/8f589fa7-b5d1-4145-af3f-070f71f8e4bd
    https://lookerstudio.google.com/reporting/b5b4b8cf-2780-4bc0-9dc1-fb3bc62d1341
    https://lookerstudio.google.com/reporting/c46078e2-d070-4346-a834-5ed991ba6064
    https://lookerstudio.google.com/reporting/9ac16e3c-c615-4f6e-b63d-5ca1edb52197
    https://foss.heptapod.net/mercurial/hgview/-/issues/65052
    https://foss.heptapod.net/mercurial/hgview/-/issues/65063
    https://foss.heptapod.net/mercurial/hgview/-/issues/65083
    https://foss.heptapod.net/mercurial/hgview/-/issues/65098
    https://foss.heptapod.net/mercurial/hgview/-/issues/65108
    https://foss.heptapod.net/mercurial/hgview/-/issues/65148
    https://foss.heptapod.net/mercurial/hgview/-/issues/65203
    https://foss.heptapod.net/mercurial/hgview/-/issues/65214
    https://foss.heptapod.net/mercurial/hgview/-/issues/65251
    https://foss.heptapod.net/mercurial/hgview/-/issues/65284
    https://www.pastery.net/cdxwvh/
    https://notes.io/qF578
    https://rextester.com/BBYQX68171
    https://pasteio.com/xClVQ6bBN8jD
    https://pastelink.net/5bz46ien
    https://paiza.io/projects/y68XXFHEVrlKf1P49lntNQ
    https://ide.geeksforgeeks.org/online-php-compiler/b4984e0c-eefa-4768-9d84-d85b2265e9de
    https://paste.firnsy.com/paste/EkJbHQuBkXJ
    https://paste.enginehub.org/aEEvnsEju
    https://jsfiddle.net/79wkxyr6/
    https://paste.ee/p/nEfhW
    https://yamcode.com/madn-71687

    Billionaire
  • https://foss.heptapod.net/mercurial/hgview/-/issues/64386
    https://foss.heptapod.net/mercurial/hgview/-/issues/64395
    https://foss.heptapod.net/mercurial/hgview/-/issues/64404
    https://foss.heptapod.net/mercurial/hgview/-/issues/64411
    https://foss.heptapod.net/mercurial/hgview/-/issues/64420
    https://foss.heptapod.net/mercurial/hgview/-/issues/64428
    https://foss.heptapod.net/mercurial/hgview/-/issues/64436
    https://foss.heptapod.net/mercurial/hgview/-/issues/64445
    https://foss.heptapod.net/mercurial/hgview/-/issues/64453
    https://foss.heptapod.net/mercurial/hgview/-/issues/64469
    https://foss.heptapod.net/mercurial/hgview/-/issues/64478
    https://foss.heptapod.net/mercurial/hgview/-/issues/64486
    https://foss.heptapod.net/mercurial/hgview/-/issues/64495
    https://foss.heptapod.net/mercurial/hgview/-/issues/64505
    https://foss.heptapod.net/mercurial/hgview/-/issues/64512
    https://foss.heptapod.net/mercurial/hgview/-/issues/64520
    https://foss.heptapod.net/mercurial/hgview/-/issues/64530
    https://foss.heptapod.net/mercurial/hgview/-/issues/64537
    https://foss.heptapod.net/mercurial/hgview/-/issues/64545
    https://foss.heptapod.net/mercurial/hgview/-/issues/64561

    https://www.hybrid-analysis.com/sample/2710535599d435f058330f2ccccca5c712897ea2b76d59902f3710f38f8ed90a
    https://www.hybrid-analysis.com/sample/d4e9dd9ae9a79c2d1eb2f18b04f9ed09d231bb97b5ffe1942106ec0527956835
    https://www.hybrid-analysis.com/sample/2b16f66ee855f817d55b2e8140f4ddc4cec7b12ad1a86e74213e08315536217c
    https://www.vingle.net/posts/6649461
    https://www.deviantart.com/mahozhermanoz/journal/adcaeqws-977542533
    https://justpaste.it/brybm
    https://www.click4r.com/posts/g/11488231/
    https://rentry.co/xv2n5
    https://ctxt.io/2/AABQNGFoEw
    https://pastebin.com/XXLL01u1
    https://justpaste.me/WZIb3
    https://etextpad.com/dvilhzmxnk
    https://bitbin.it/zkdy76IY/
    https://paste.mozilla.org/Lh9jyCnW
    https://rentry.co/h4h4o3
    https://jsitor.com/t-Kh3rjaD7cP
    https://binshare.net/oSfiE0OIAaJ76iTDFZOd
    http://nopaste.paefchen.net/1956348
    https://jsbin.com/pamamitigu/edit?html,output
    https://codepen.io/Mahoz-Hermanoz/pen/LYMPaRO

    mahology

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