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

5347 comments

Your comment was posted successfully! Thank you!

  • https://trailblazer.me/id/youtubefreesubscribersgeneratornolegit
    https://trailblazer.me/id/youtubeupdatedfreesubcribersgeneratornoverification
    https://trailblazer.me/id/getfreeyoutube10ksubscribersgenerator
    https://trailblazer.me/id/youtubefreeunlimited20ksubscribersgeneratornoverify
    https://trailblazer.me/id/workingyoutubefreesubscribersgeneratornoverification2023
    https://trailblazer.me/id/carrompooldiscsfree1kgemsgenerator
    https://trailblazer.me/id/carrompooldiscsupdatedfreegemsgenerator
    https://trailblazer.me/id/getcarrompooldiscsfreecoinsgeneratornoverification
    https://trailblazer.me/id/carrompooldiscsfreeunlimitedgemsgenerator
    https://trailblazer.me/id/workingcarrompooldiscsfreegemsgenerato
    https://trailblazer.me/id/brawlstarsfreegemsgeneratornolegit
    https://trailblazer.me/id/brawlstarsupdatedfreegemsgeneratornosurvey
    https://trailblazer.me/id/getbrawlstarsfreecoinsgeneratornoverification
    https://trailblazer.me/id/brawlstarsfreeunlimitedcoinsgeneratornoverification
    https://trailblazer.me/id/securebrawlstarsfreegemsgenerator
    https://trailblazer.me/id/clashofclansfreegemsgeneratornolegit
    https://trailblazer.me/id/clashofclansupdatedfreegemsgenerator
    https://trailblazer.me/id/getclashofclansfreegemsgeneratornoverification
    https://trailblazer.me/id/clashofclansfreeunlimitedgemsgeneratornoverify2023
    https://trailblazer.me/id/clashofclansfrewokingclashgenerator
    https://trailblazer.me/id/coinsmasterfreespinsgeneratornohumwnverififcation
    https://trailblazer.me/id/coinsmasterupdatedfreespinsgenerator
    https://trailblazer.me/id/getcoinsmasterfreecoinsgeneratornohumanverification
    https://trailblazer.me/id/coinsmasterfreeunlimitedcoinsgenerator
    https://trailblazer.me/id/coinsmasterfreesecurespinsgenerator
    https://trailblazer.me/id/minimilitiafreemoneygenerator
    https://trailblazer.me/id/minimilitiaupdatedfreemoneygenerator
    https://trailblazer.me/id/getminimilitiafreemoneygeneratornoverification
    https://trailblazer.me/id/minimilitiafreeunlimitedmoneygenerator
    https://trailblazer.me/id/workingminimilitiafreemoneygenerator
    https://trailblazer.me/id/pokemongofreepokeballsgeneratornolegit
    https://trailblazer.me/id/pokemongoupdatedfreepokeballsgenerator
    https://trailblazer.me/id/getpokemongofreepokecoinsgeneratornosurvey2023
    https://trailblazer.me/id/pokemongofreeunlimitedpokecoinsgeneratornewtrick
    https://trailblazer.me/id/pokemongofree1kpokeballsgenerator
    https://trailblazer.me/id/callofdutyfreecreditsgeneratornolegit
    https://trailblazer.me/id/callofdutyupdatedfreecreditsgenerator
    https://trailblazer.me/id/getcallofdutyfreecpgeneratornohumanverification
    https://trailblazer.me/id/callofdutyfreeunlimitedcpgenerator2023
    https://trailblazer.me/id/callofdutyfreeworkingcreditsgenerator
    https://trailblazer.me/id/gangstervegasfreecashgeneratornoverification
    https://trailblazer.me/id/gangstervegasfreeupdatedcashgenerator
    https://trailblazer.me/id/getgangstervegasfreediamondsgeneratornoverification
    https://trailblazer.me/id/gangstervegasfreeunlimitedcashgenerator
    https://trailblazer.me/id/workinggangstervegasfreediamondsgenerator
    https://www.pastery.net/uzmxbh/
    https://notes.io/qJfXr
    https://rextester.com/DKLJ43353
    https://pastelink.net/742u1k3t
    https://paiza.io/projects/rg8rSZ86thmQYFYNsfVrUw
    https://ide.geeksforgeeks.org/online-c-compiler/aaf3c347-c9cd-4455-be9a-24c3a02dc2ba
    https://paste.firnsy.com/paste/2C7mpJnc6qb
    https://paste.enginehub.org/92fqP8N8K
    https://jsfiddle.net/4d06h8c9/
    https://paste.ee/p/AL22O
    https://yamcode.com/pokemon-go
    https://jsitor.com/nTUoiqo_q3
    https://rentry.co/n3ov8q
    https://wow.curseforge.com/paste/f5f84d34
    https://wow.curseforge.com/paste/f5f84d34/raw
    https://dev.bukkit.org/paste/748a8c07
    https://dev.bukkit.org/paste/748a8c07/raw
    https://rift.curseforge.com/paste/23b094bc
    https://rift.curseforge.com/paste/23b094bc/raw
    https://hastebin.com/share/jitisezagu.bash
    http://nopaste.paefchen.net/1952439

    POKEMON

  • https://old.bitchute.com/video/CFdEaYxhPFtZ/
    https://old.bitchute.com/video/4n4ct0LsLqdq/
    https://old.bitchute.com/video/UzU9jRNgmYTM/
    https://old.bitchute.com/video/sLyvfx05z3Pb/
    https://old.bitchute.com/video/W1Z3Dgkkq12O/
    https://wokwi.com/projects/431772923202983937
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.780698.0
    https://jsbin.com/piziyazoso/edit?html,output
    https://paiza.io/projects/01qYDTjM6Y8Wu6c0rVpI6Q?language=php
    https://snippet.host/mowygb
    https://ctxt.io/2/AAB4h8YaFA
    https://rextester.com/SOR68047
    https://glot.io/snippets/h7mhq91oxx
    https://imgur.com/gallery/xnxnxn-CbOOtHS
    https://challonge.com/s89qwegp
    https://hackmd.io/@zoannamizert/rk9IbIC-el

    israel has fallen

  • https://old.bitchute.com/video/eXdFvToakh4Q/
    https://old.bitchute.com/video/RX3fddhlwZpr/
    https://old.bitchute.com/video/z0thkcN9TL4C/
    https://old.bitchute.com/video/8S9K72cdAaPJ/
    https://old.bitchute.com/video/cWMpK3L25oVT/
    https://old.bitchute.com/video/aVxMD3pvSzRq/
    https://old.bitchute.com/video/pR0Z5IsJEFNu/
    https://wokwi.com/projects/431768494637179905
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.780648.0
    https://jsbin.com/licihekago/edit?html,output
    https://paiza.io/projects/YTlAVcF94CWB4GO4p7Cnsw?language=php
    https://snippet.host/wbcopg
    https://ctxt.io/2/AAB43fr_EQ
    https://rextester.com/JQHC76925
    https://glot.io/snippets/h7mfrhi9oc
    https://app.daily.dev/posts/f1nald35t1n4t10n6-xb7vhqvuz
    https://imgur.com/gallery/f1nald35t1n4t10n6-MdwO6So
    https://challonge.com/dlkm60ip
    https://hackmd.io/@zoannamizert/Bk-ebBAZlg

    f1nald35t1n4t10n6

  • https://old.bitchute.com/video/g8VMQPS5dMoy/
    https://old.bitchute.com/video/Po2lHkAQxbUI/
    https://old.bitchute.com/video/YZvNA8CZxklr/
    https://old.bitchute.com/video/TxAPVsoXJmv7/
    https://old.bitchute.com/video/Jb8cbjG7A0qK/
    https://wokwi.com/projects/431762336173338625
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.780599.0
    https://jsbin.com/vuguyubafa/edit?html,output
    https://paiza.io/projects/3v6s-WIIKduWS1Gnpyv47w?language=php
    https://snippet.host/boxzia
    https://ctxt.io/2/AAB4J1wPFg
    https://rextester.com/LWNQF16731
    https://glot.io/snippets/h7md29rgpc
    https://app.daily.dev/posts/b4ll3r1na-paudliuvv
    https://imgur.com/gallery/b4ll3r1na-T6NGpoX
    https://challonge.com/2c7pscwa
    https://hackmd.io/@zoannamizert/HyqcY7CZgx

    b4ll3r1n4

  • https://old.bitchute.com/video/I0V3SiDGAO7F/
    https://old.bitchute.com/video/FAUbWcvi3hMj/
    https://old.bitchute.com/video/2T9xXiRmIM4B/
    https://old.bitchute.com/video/xDq8VDHMmPD0/
    https://old.bitchute.com/video/af66GCT7e27O/
    https://wokwi.com/projects/431758835912974337
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.780582.0
    https://jsbin.com/lakomutucu/edit?html,output
    https://paiza.io/projects/HXV2YTbDKq5zbnop__gjOQ?language=php
    https://snippet.host/zkorot
    https://ctxt.io/2/AAB4gxjDEQ
    https://rextester.com/OTB44624
    https://glot.io/snippets/h7mbjazjef
    https://app.daily.dev/posts/t0ur15tf4m1ly-44djkrjzv
    https://imgur.com/gallery/t0ur15tf4m1ly-ryn8xjr
    https://hackmd.io/@zoannamizert/BJ-kazA-gl

    t0ur15tf4m1ly

  • https://www.imdb.com/list/ls592879086
    https://www.imdb.com/list/ls592879588
    https://www.imdb.com/list/ls592879116
    https://www.imdb.com/list/ls592879984
    https://www.imdb.com/list/ls592879899
    https://www.imdb.com/list/ls592878024
    https://scrapbox.io/comimb25/www.imdb.com%2Flist%2Fls592879086
    https://paste.centos.org/view/b38cdb87
    https://www.etextpad.com/8nvrwcfhcm
    https://pastelink.net/9gz648gj
    https://pastenote.net/link/j88ew
    https://paste.enginehub.org/mS55iNfds
    https://pastebin.com/EFh531U0
    https://paste.thezomg.com/339106/74800535/
    https://p.ip.fi/kpnd
    https://rentry.co/64hbvthm
    https://notes.io/wSz1G
    https://paste.ee/p/bk9zzvBZ
    https://tech.io/snippet/eskuAXO
    https://jsitor.com/0I8VhXGzNhK
    https://privatebin.net/?784b5e5aea55453c#3EpeLQtG2sL9Xq8A9Cw3YdLq17C9P9B86G23kYUA8cKo
    https://glot.io/snippets/h7m6safert
    https://medium.com/@yurigheboy25/comdb25-db60eaa3f621
    https://tooter.in/harrykur/posts/114557345415726423
    https://community.wongcw.com/posts/1076146
    https://matters.town/a/m3gls89hgzen
    https://www.festivals.com/comdb25—121448

    comdb25

Leave a comment

Back to New Posts