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

5523 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://www.imdb.com/list/ls4155135436/
    https://www.imdb.com/list/ls4155786473/
    https://www.imdb.com/list/ls4155117227/
    https://www.imdb.com/list/ls4155178442/
    https://www.imdb.com/list/ls4155784888/
    https://www.imdb.com/list/ls4155114529/
    https://www.imdb.com/list/ls4155126102/
    https://www.imdb.com/list/ls4155722377/
    https://www.imdb.com/list/ls4155199005/
    https://www.imdb.com/list/ls4155126170/
    https://www.imdb.com/list/ls4155722367/
    https://www.imdb.com/list/ls4155139736/
    https://www.imdb.com/list/ls4155161015/
    https://www.imdb.com/list/ls4155135751/
    https://www.imdb.com/list/ls4155161035/
    https://www.imdb.com/list/ls4155199286/
    https://www.imdb.com/list/ls4155135436/copy
    https://www.imdb.com/list/ls4155786473/copy
    https://www.imdb.com/list/ls4155117227/copy
    https://www.imdb.com/list/ls4155178442/copy
    https://www.imdb.com/list/ls4155784888/copy
    https://www.imdb.com/list/ls4155114529/copy
    https://www.imdb.com/list/ls4155126102/copy
    https://www.imdb.com/list/ls4155722377/copy
    https://www.imdb.com/list/ls4155199005/copy
    https://www.imdb.com/list/ls4155126170/copy
    https://www.imdb.com/list/ls4155722367/copy
    https://www.imdb.com/list/ls4155139736/copy
    https://www.imdb.com/list/ls4155161015/copy
    https://www.imdb.com/list/ls4155135751/copy
    https://www.imdb.com/list/ls4155161035/copy
    https://www.imdb.com/list/ls4155199286/copy
    https://letterboxd.com/dayyye4/list/fwsf/

    Taylor Swift

  • https://subscribepage.io/taylor-swift-the-official-release-party-of-a-showgirl-available-on-us
    https://subscribepage.io/one-battle-after-another-available-on-us
    https://subscribepage.io/the-smashing-machine-available-on-us
    https://subscribepage.io/gabby-s-dollhouse-the-movie-available-on-us
    https://subscribepage.io/the-conjuring-4-last-rites-available-on-us
    https://subscribepage.io/demon-slayer-kimetsu-no-yaiba-infinity-castle-available-on-us
    https://subscribepage.io/avatar-the-way-of-water-available-on-us
    https://timeofiran.wordpress.com/2025/10/08/topboxofficemovies2025/
    https://playcode.io/2576420
    https://codepen.io/Mang-Madkur/pen/dPGWWov
    https://hackmd.io/@madkur/HJ_TOGV6gx
    https://pastelink.net/ns9btc2n
    https://wokwi.com/projects/444265548665463809
    https://paiza.io/projects/Ck1bv8vIfBm62iYVXPxgHg?language=php
    https://snippet.host/wzynoc
    https://ctxt.io/2/AAD4gq3pEA
    https://rextester.com/ZCM99804
    https://glot.io/snippets/hbuiuwxpdo
    https://www.onlinegdb.com/wB7_hhxm1
    https://paste.centos.org/view/39b3ea76
    https://www.wowace.com/paste/3c7bf9ef
    https://jsitor.com/OSVCxuljBXc

    gAzAwillbefREEtakbir

  • https://www.imdb.com/list/ls4155786699/
    https://www.imdb.com/list/ls4155784928/
    https://www.imdb.com/list/ls4155726131/
    https://www.imdb.com/list/ls4155137296/
    https://www.imdb.com/list/ls4155137287/
    https://www.imdb.com/list/ls4155721609/
    https://www.imdb.com/list/ls4155111509/
    https://www.imdb.com/list/ls4155723547/
    https://www.imdb.com/list/ls4155726234/
    https://www.imdb.com/list/ls4155786005/
    https://www.imdb.com/list/ls4155721965/
    https://www.imdb.com/list/ls4155782708/
    https://www.imdb.com/list/ls4155726164/
    https://www.imdb.com/list/ls4155114946/
    https://www.imdb.com/list/ls4155115855/
    https://www.imdb.com/list/ls4155103125/
    https://www.imdb.com/list/ls4155786100/
    https://www.imdb.com/list/ls4155723317/
    https://www.imdb.com/list/ls4155786252/
    https://www.imdb.com/list/ls4155126520/
    https://www.imdb.com/list/ls4155782715/
    https://www.imdb.com/list/ls4155784994/
    https://www.imdb.com/list/ls4155786075/
    https://www.imdb.com/list/ls4155150972/
    https://www.imdb.com/list/ls4155103303/
    https://www.imdb.com/list/ls4155784437/
    https://www.imdb.com/list/ls4155150257/
    https://www.imdb.com/list/ls4155726039/
    https://www.imdb.com/list/ls4155782728/
    https://www.imdb.com/list/ls4155722751/
    https://www.imdb.com/list/ls4155786040/
    https://www.imdb.com/list/ls4155722753/
    https://www.imdb.com/list/ls4155721853/
    https://www.imdb.com/list/ls4155721856/
    https://www.imdb.com/list/ls4155726062/
    https://www.imdb.com/list/ls4155119960/
    https://www.imdb.com/list/ls4155150929/
    https://www.imdb.com/list/ls4155786986/
    https://www.imdb.com/list/ls4155721628/
    https://www.imdb.com/list/ls4155786982/
    https://www.imdb.com/list/ls4155150928/
    https://www.imdb.com/list/ls4155110050/
    https://www.imdb.com/list/ls4155784606/
    https://www.imdb.com/list/ls4155110055/
    https://www.imdb.com/list/ls4155726406/
    https://www.imdb.com/list/ls4155786269/
    https://www.imdb.com/list/ls4155126775/
    https://www.imdb.com/list/ls4155782799/
    https://www.surveyking.com/survey/7jpbn
    https://letterboxd.com/berakbauyaa/list/fgjrthfg4634/
    https://paste.thezomg.com/375776/75993602/
    https://paste.ofcode.org/nms6v5CbBMs2uRdVkTQe2i
    https://paste.me/paste/5318430e-fadf-4984-4f70-378f10475f6b#d22414885432c16d435b48c33204568c0a0ba155a378622b2dfc9e4336603484
    https://hackmd.io/YgbF7nPSRUac42u2EDOL6Q
    https://medium.com/@ayambayayooo23/dfhgrxf-5e76e7431c5e
    https://wokwi.com/projects/444257766216999937
    https://www.onlinegdb.com/fork/38klcfgKa
    https://ideone.com/FcMmyz
    https://paiza.io/projects/_vyVLarDx66jyzdxLSS1Ow?language=php
    https://jsbin.com/rezevahubi/edit?html,output
    https://sebsauvage.net/paste/?00f0797f8230e24f#rpcx267Oih/j15BEHxeH4wAYy4OzwF2N+uK+FtF4J0w=
    https://www.onlinegdb.com/fork/38klcfgKa#
    https://telegra.ph/dstgwsxd-10-08
    https://glot.io/snippets/hbufjd02nb
    https://tempel.in/view/8Q1
    https://justpaste.it/aasae
    https://www.bankier.pl/forum/zapisz-wiadomosc
    https://pastebin.com/nakTAXcP
    https://paste.intergen.online/view/07914982
    https://pastelink.net/oywff2ru
    https://ivpaste.com/v/PI2WgRZcbx
    https://freepaste.link/jakdsvfk1x
    https://paste.chapril.org/?ba1deaf5e097cd5c#823X8PAMYDafPqKvxsYfrQeFHAYn4LGzL6JqFisnTzox
    https://etextpad.com/rtl0apsuog
    https://paste.enginehub.org/bKP6S5QIX
    https://rentry.co/eq2vvd6z
    https://paste.myst.rs/igljof9t
    https://paste.laravel.io/6156fc55-8185-40f3-9075-3b825b75e62a
    https://paste.feed-the-beast.com/ggdhuC35khd
    https://www.wowace.com/paste/5d0bf91b
    http://nopaste.ceske-hry.cz/1552432
    https://paste.vpsfree.cz/UiYyA6JH
    https://notepad.pw/iJvpKt7mJMwuFltNJigG
    https://paste.kodi.tv/qicununiqe
    https://notes.io/eqbhr
    https://paste.gd/325ruvV9

    [.WATCH.] Oddity (+FullMovie!) Online For Free At Home

  • https://www.imdb.com/list/ls4150807454/
    https://www.imdb.com/list/ls4150805220/
    https://www.imdb.com/list/ls4150813089/
    https://www.imdb.com/list/ls4150823776/
    https://www.imdb.com/list/ls4150812491/
    https://www.imdb.com/list/ls4150826523/
    https://www.imdb.com/list/ls4150867897/
    https://www.imdb.com/list/ls4150807418/
    https://www.imdb.com/list/ls4150805287/
    https://www.imdb.com/list/ls4150871365/
    https://www.imdb.com/list/ls4150982081/
    https://www.imdb.com/list/ls4150821301/
    https://www.imdb.com/list/ls4150831101/
    https://www.imdb.com/list/ls4150802063/
    https://www.imdb.com/list/ls4150875805/
    https://www.imdb.com/list/ls4150989953/
    https://www.imdb.com/list/ls4150871382/
    https://www.imdb.com/list/ls4150831199/
    https://www.imdb.com/list/ls4150840936/
    https://www.imdb.com/list/ls4150861865/
    https://www.imdb.com/list/ls4150837657/
    https://www.imdb.com/list/ls4150874984/
    https://www.imdb.com/list/ls4150823151/
    https://www.imdb.com/list/ls4150872824/
    https://www.imdb.com/list/ls4150831862/
    https://www.imdb.com/list/ls4150802509/
    https://www.imdb.com/list/ls4150836366/
    https://www.imdb.com/list/ls4150984694/
    https://www.imdb.com/list/ls4150836368/
    https://www.imdb.com/list/ls4150840993/
    https://www.imdb.com/list/ls4150988709/
    https://www.imdb.com/list/ls4150879512/
    https://www.imdb.com/list/ls4150807454/copy
    https://www.imdb.com/list/ls4150805220/copy
    https://www.imdb.com/list/ls4150813089/copy
    https://www.imdb.com/list/ls4150823776/copy
    https://www.imdb.com/list/ls4150812491/copy
    https://www.imdb.com/list/ls4150826523/copy
    https://www.imdb.com/list/ls4150867897/copy
    https://www.imdb.com/list/ls4150807418/copy
    https://www.imdb.com/list/ls4150805287/copy
    https://www.imdb.com/list/ls4150871365/copy
    https://www.imdb.com/list/ls4150982081/copy
    https://www.imdb.com/list/ls4150821301/copy
    https://www.imdb.com/list/ls4150831101/copy
    https://www.imdb.com/list/ls4150802063/copy
    https://www.imdb.com/list/ls4150875805/copy
    https://www.imdb.com/list/ls4150989953/copy
    https://www.imdb.com/list/ls4150871382/copy
    https://www.imdb.com/list/ls4150831199/copy
    https://www.imdb.com/list/ls4150840936/copy
    https://www.imdb.com/list/ls4150861865/copy
    https://www.imdb.com/list/ls4150837657/copy
    https://www.imdb.com/list/ls4150874984/copy
    https://www.imdb.com/list/ls4150823151/copy
    https://www.imdb.com/list/ls4150872824/copy
    https://www.imdb.com/list/ls4150831862/copy
    https://www.imdb.com/list/ls4150802509/copy
    https://www.imdb.com/list/ls4150836366/copy
    https://www.imdb.com/list/ls4150984694/copy
    https://www.imdb.com/list/ls4150836368/copy
    https://www.imdb.com/list/ls4150840993/copy
    https://www.imdb.com/list/ls4150988709/copy
    https://www.imdb.com/list/ls4150879512/copy
    https://letterboxd.com/dayyye4/list/fwsd/

    Taylor Swift

  • Welcome to https://PomChiPals.com –
    Where Tiny Paws Meet Big Love
    す
    Looking to adopt a teacup size Pomeranian puppy? Find
    Pomsky puppies near me,
    or bring home a Siberian Husky raised with love?
    Discover PomskyNest.com – Where Companions
    Are Born and Bonds Begin
    https://minipuppieshaven.com/

    PomChiPals.com

Leave a comment

Back to New Posts