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

5497 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

  • Are You a Victim of Crypto Hack or Fake Crypto Investment/Mining?
    If you’ve fallen victim to a crypto hack or a fraudulent investment/mining scheme, it’s crucial to act quickly to recover your lost funds. I can personally recommend Morphohack Cyber Service as the best option for recovery.
    I was once a victim of crypto fraud, and I felt completely helpless until I found Morphohack. Their team was professional, transparent, and highly skilled in recovering lost funds. They guided me through every step of the process, offering both reassurance and effective solutions.
    Morphohack has years of experience in the recovery industry and a strong track record of success. Their team stays up-to-date on the latest trends in crypto fraud, using advanced techniques to trace and recover stolen assets. After doing my own research, I found numerous success stories from other clients who had their funds recovered through Morphohack.
    If you’re dealing with crypto theft or scams, don’t wait, reach out to Morphohack. They are a reliable, trusted service with a proven success rate. Don’t let your crypto losses define your financial future, take action and trust the professionals at Morphohack to help you recover your funds. (MORPHOHACK@CYBERSERVICES. COM)

    Rose Keen

  • Are You a Victim of Crypto Hack or Fake Crypto Investment/Mining?
    If you’ve fallen victim to a crypto hack or a fraudulent investment/mining scheme, it’s crucial to act quickly to recover your lost funds. I can personally recommend Morphohack Cyber Service as the best option for recovery.
    I was once a victim of crypto fraud, and I felt completely helpless until I found Morphohack. Their team was professional, transparent, and highly skilled in recovering lost funds. They guided me through every step of the process, offering both reassurance and effective solutions.
    Morphohack has years of experience in the recovery industry and a strong track record of success. Their team stays up-to-date on the latest trends in crypto fraud, using advanced techniques to trace and recover stolen assets. After doing my own research, I found numerous success stories from other clients who had their funds recovered through Morphohack.
    If you’re dealing with crypto theft or scams, don’t wait, reach out to Morphohack. They are a reliable, trusted service with a proven success rate. Don’t let your crypto losses define your financial future, take action and trust the professionals at Morphohack to help you recover your funds. (MORPHOHACK@CYBERSERVICES. COM)

    Rose Keen

  • https://band.link/muado4khd
    https://band.link/muadomoviehdq
    https://band.link/muadomoviezone
    https://band.link/xemphimmuadohd
    https://muz.lc/muado2025fullhdlau
    https://band.link/muadolaumienphi
    https://band.link/phimmuadomoviehd
    https://band.link/lamgiaovomamovie2
    https://band.link/motchillmuadomovie
    https://band.link/muado2025fullhdlau
    https://band.link/thanhguomdiequymovie
    https://www.passes.com/muadohd
    https://www.passes.com/demonsrc
    https://www.passes.com/fullhdmuado
    https://www.passes.com/codaumafullhd
    https://www.passes.com/lamgiauvoima2fullhd
    https://www.imdb.com/list/ls4109742045/
    https://www.imdb.com/list/ls4109742047/
    https://www.imdb.com/list/ls4109741987/

    orvianolorenzoa

  • https://medium.com/wcb27529/master-sap-success-with-sap-c-bcbdc-2505-exam-dumps-from-dumpscafe-6d62cab0a925 https://medium.com/wcb27529/unlock-your-success-with-pegasystems-pegacplsa88v1-new-dumps-questions-from-dumpscafe-f05ba83152f5
    https://www.zybuluo.com/ChloeYoung/note/2624161
    https://www.zybuluo.com/ChloeYoung/note/2624162
    https://www.fbioyf.unr.edu.ar/evirtual/mod/forum/discuss.php?d=78680
    https://www.fbioyf.unr.edu.ar/evirtual/mod/forum/discuss.php?d=78682
    https://steemit.com/education/@davidwilly/success-with-sap-cbcbdc2505-new-dumps-questions-from-dumpscafe
    https://matters.town/a/a59o1pw7ugn2
    https://matters.town/a/als0y3tp9g92
    https://www.mindomo.com/outline/4053fd9905d64b44b929e5cd4cd35075
    https://plaza.rakuten.co.jp/certsexam/diary/202509150000/
    https://plaza.rakuten.co.jp/certsexam/diary/202509150001/
    https://github.com/Sophiejohny/practice-tests/issues/13
    https://github.com/Sophiejohny/practice-tests/issues/14
    https://courses.peoples-praxis.org/mod/forum/discuss.php?d=176580
    https://courses.peoples-praxis.org/mod/forum/discuss.php?d=176579
    https://public.tableau.com/app/profile/ella.foster1116/viz/ThePowerofCisco200-301ExamDumps/Sheet1
    https://public.tableau.com/app/profile/ella.foster1116/viz/WhyChooseDumpsCafeforOGEA-101ExamPreparation/Sheet1
    https://tcsn.tcteamcorp.com/blogs/81217/Your-Ultimate-Blueprint-to-Ace-the-Cisco-200-301-CCNA
    https://tcsn.tcteamcorp.com/blogs/81219/The-Open-Group-OGEA-101-Exam-Dumps-Your-Ultimate-Path
    https://www.pinlap.com/JamesEvans
    https://nhadat24.org/ads/sap-c_bcbdc_2505-exam-dumps
    https://hellobiz.in/the-open-group-ogea-101-exam-dumps-prepare-smartly-with-dumpscafe
    https://studylib.net/doc/27845630/dumsp-cafe-sap-c-bcbdc-2505
    https://studylib.net/doc/27845636/dumpscafe-the-open-group-ogea-101
    https://studylib.net/doc/27845642/dumpscafe-cisco-200-301
    https://studylib.net/doc/27845648/dumps-cafe-pegasystems-pegacplsa88v1
    https://anyflip.com/tcile/hyso
    https://anyflip.com/tcile/gqxa
    https://anyflip.com/tcile/rekk
    https://anyflip.com/tcile/rprw
    https://pdfhost.io/v/mYXWYY78FU_Dumps_Cafe_Pegasystems-PEGACPLSA88V1
    https://pdfhost.io/v/vjGJ3XUNt9_DumpsCafe_Cisco-200-301
    https://audiomack.com/dumpscafe/song/68c7e436317c1
    https://quizgecko.com/upload/dumsp-cafe-sap-c-bcbdc-2505-OQD5yf
    https://us.idyllic.app/quiz/87yw0vb7c4-master-the-sap-cbcbdc2505-exam

    jack

  • NATIONAL LEADER IN CRYPTOCURRENCY RESTORATION/CAPTAIN JACK RECOVERY

    Please inform the CAPTAIN JACK RECOVERY team at realcaptainjack@proton.me if you have lost bitcoin to crooks. Captain Jack Recovery offers his customers the highest level of professionalism and round-the-clock consultation assistance. To guarantee the most dependable and secure recovery procedure, they are well-equipped with bitcoin recovery tools that are updated and maintained on a regular basis. Their customer service representatives are knowledgeable, effective, and prepared to address any inquiries you could have regarding the retrieval of your belongings. Make advantage of the data displayed below.
    Contact information at realcaptainjack@proton.me
    Website: https://realcaptainjack.wixsite.com/crypto-recovery

    Johnson Bill

Leave a comment

Back to New Posts