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

5212 comments

Your comment was posted successfully! Thank you!

  • https://trailblazer.me/id/tmntmutantmadnessfreegemshacktoolnoverification
    https://trailblazer.me/id/tmntmutantmadnessfreeonlinegemsgenerator2023
    https://trailblazer.me/id/tmntmutantmadnessfreegemscheatsnoverification
    https://trailblazer.me/id/tmntmutantmadnessfreeunlimitedgemsnosurvey
    https://trailblazer.me/id/tmntmutantmadnessfreegemshacknosurvey
    https://trailblazer.me/id/wildscapesfreediamondshacktoolnoverification
    https://trailblazer.me/id/wildscapesfreeonlinediamondsgenerator2023
    https://trailblazer.me/id/wildscapesfreeunlimiteddiamondsnoverification
    https://trailblazer.me/id/wildscapesfreediamondscheatsnoverification
    https://trailblazer.me/id/wldscapesfreediamondshacknosurvey2023
    https://trailblazer.me/id/kingdomsofheckfirefreegoldcheatsnoverification
    https://trailblazer.me/id/kingdomsofheckfirefreeonlinegoldgenerator2023
    https://trailblazer.me/id/kingdomsofheckfirefreegoldhacktoolnoverification
    https://trailblazer.me/id/kingdomsofheckfirefreeunlimitedgoldnosurvey
    https://trailblazer.me/id/kingdomsofheckfirefreegoldhacknosurvey
    https://trailblazer.me/id/carxdriftracingfreeonlinecoinsgenerator2023
    https://trailblazer.me/id/carxdirftracingfreecoinshacktoolnoverification
    https://trailblazer.me/id/carxdriftracingfreeunlimitedcoinsnosurvey
    https://trailblazer.me/id/carxdriftracingfreecoinshacknosurvey
    https://trailblazer.me/id/cardriftracingfreecoinscheatsupdatednoverification
    https://trailblazer.me/id/frontierjusticefreegoldhacktoolnoverification
    https://trailblazer.me/id/frontierjusticefreeonlinegoldgenerator2023
    https://trailblazer.me/id/frontierjusticefreegoldcheatsnoverification
    https://trailblazer.me/id/frontierjusticefreegoldhacknosurvey2023
    https://trailblazer.me/id/frontierjusticefreeunlimitedgoldnoverification
    https://trailblazer.me/id/eraofcelestialsfreerubyhacktoolnoverification
    https://trailblazer.me/id/eraofcelestialsfreeonlinerubygenerator2023
    https://trailblazer.me/id/eraofcelestialsfreeunlimitedrubynoverification
    https://trailblazer.me/id/eraofcelestialsfreerubyhacknosurvey
    https://trailblazer.me/id/eraofcelestialsfreerubycheatsnoverification
    https://trailblazer.me/id/overdrivecityfreecashhacktoolnoverification
    https://trailblazer.me/id/overdrivecityfreeonlinecashgenerator2023
    https://trailblazer.me/id/overdrivecityfreecashcheatsnoverification
    https://trailblazer.me/id/overdrivecityfreeunlimitedcashnosurvey
    https://trailblazer.me/id/overdrivecityfreecashhacknosurvey
    https://trailblazer.me/id/wweuniversefreecashcheatsnoverification
    https://trailblazer.me/id/wweuniversefreeunlimitedcashnosurvey
    https://trailblazer.me/id/wweuniversefreecashhacktoolnoverification
    https://trailblazer.me/id/wweuniversefreeonlinecashgenerator2023
    https://trailblazer.me/id/wweuniversefreecashhacknosurvey2023
    https://trailblazer.me/id/invictuslostsoulfreegemshacktoolnoverification
    https://trailblazer.me/id/invictuslostsoulfreeonlinegemsgenerator2023
    https://trailblazer.me/id/invictuslostsoulfreegemshacknosurvey2023
    https://trailblazer.me/id/invictuslostsoulfreegemscheatsnoverification
    https://trailblazer.me/id/invictuslostsoulfreeunlimitedgemsnosurvey
    https://trailblazer.me/id/magicmanastrikefreegemshacktoolnoverification
    https://trailblazer.me/id/magicmanastrikefreeonlinegemsgenerator2023
    https://trailblazer.me/id/magicmanastrikeunlimitedgemsnosurvey2023
    https://trailblazer.me/id/magicmanastrikefreegemscheatsnoverification
    https://trailblazer.me/id/magicmanastrikefreegemshacknosurvey
    https://trailblazer.me/id/steelragerobotcarsfreegemshacknosurvey
    https://trailblazer.me/id/steelragerobotcarsfreeonlinegemsgenerator2023
    https://trailblazer.me/id/steelragerobotcarsfreegemshacktoolnoverification
    https://trailblazer.me/id/steelragerobotcarsfreeunlimitedgemsnosurvey
    https://trailblazer.me/id/steelragerobotcarsfreegemscheatsnoverification
    https://trailblazer.me/id/finalfantasyxvanewempirefreegoldhacktoolnoverification
    https://trailblazer.me/id/finalfantasyxvanewempireonlinegoldgenerator
    https://trailblazer.me/id/finalfantasyxvanewempirefreeunlimitedgol2023
    https://codepen.io/Alta-Stroman/pen/gOQvwpQ
    https://www.pastery.net/skrxys/
    https://notes.io/qJmL1
    https://rextester.com/DKBA48801
    https://pastelink.net/36t6tjll
    https://paiza.io/projects/wHgMN1y7mIP-Wy6jIZ2kBw
    https://ide.geeksforgeeks.org/online-c-compiler/9050e1ce-8109-4225-b485-abed4129c5ab
    https://paste.firnsy.com/paste/edePilEgt1K
    https://paste.enginehub.org/Fb4fR4olL
    https://jsfiddle.net/n3a2xvsp/
    https://paste.ee/p/BBkgY
    https://rentry.co/gy32x
    https://jsitor.com/le4i3kgX2E
    https://jsbin.com/denohodife/edit?html,output
    https://glot.io/snippets/gmshatk5zb
    http://nopaste.paefchen.net/1952527
    https://hastebin.com/share/qodayuqaxu.bash
    https://wow.curseforge.com/paste/f40b8850
    https://dev.bukkit.org/paste/e0e2d5fa
    https://rift.curseforge.com/paste/9a6e9300
    https://controlc.com/beee18d4

    indexer8

  • https://github.com/gram-chikitsalay-fim-hq
    https://github.com/kesari-veer-fim-hq
    https://github.com/mad-square-fim-hq
    https://github.com/suthradaari-fim-hq
    https://github.com/retro-down-fim-hq
    https://github.com/subham-down-fim-hq
    https://github.com/single-down-fim-hq
    https://github.com/kaliyugam-2064-down-fim-hq
    https://github.com/naale-rajaa-koli-majaa-fim-hq
    https://github.com/and-family-down-fim-hq
    https://github.com/sarkeet-down-fim-hq
    https://github.com/padakkalam-down-fim-hq
    https://github.com/aamar-boss-down-fim-hq
    https://github.com/salaar-cease-fire-1-fim-hq
    https://github.com/ground-zeru-down-fim-hq
    https://github.com/superboys-of-malegaon-down-fim-hq
    https://github.com/gajaana-down-fim-hq
    https://github.com/mass-jathara-fim-hq
    https://github.com/hari-hara-veera-mallu-fim-hq
    https://github.com/chaurya-paatam-down-fim-hq
    https://github.com/sarangapani-jathakam-fim-hq
    https://github.com/bhool-chuk-maaf-down-fim-hq
    https://github.com/costao-down-fim-hq
    https://aetherhub.com/Deck/filmi-zle-bir-minecraft-filmi-2025-t
    https://aetherhub.com/Deck/filmi-zle-thunderbolts-2025-trke-d
    https://aetherhub.com/Deck/filmi-zle-until-dawn-afaa-kadar-202
    https://aetherhub.com/Deck/filmi-zle-cahim-2025-trke-dublaj-fu
    https://aetherhub.com/Deck/filmi-zle-akll-tavan-momo-byk-tak
    https://aetherhub.com/Deck/filmi-zle-ayak-2025-trke-dublaj-f
    https://aetherhub.com/Deck/hit-the-third-case-fullmovie-downoad-
    https://aetherhub.com/Deck/the-bhootnii-fullmovie-downoad-free-1256900
    https://aetherhub.com/Deck/retro-fullmovie-downoad-free-1256974
    https://aetherhub.com/Deck/sarkeet-fullmovie-downoad-free
    https://aetherhub.com/Deck/padakkalam-fullmovie-downoad-free
    https://aetherhub.com/Deck/sumathi-valavu-fullmovie-downoad-free
    https://qna.habr.com/user/the-dumpling-queen-tw

    https://herbalmeds-forum.biolife.com.my/d/238540-assfasfasf
    https://cloudhound.flarum.cloud/d/24786-asfasfsag
    https://forum.thecodingcolosseum.com/topic/58226/asdfgasg
    https://web3devcommunity.com/topic/77391/afsafasfsaf
    https://foro.ribbon.es/topic/75307/asfasfsaga
    https://forum.motoshkola.od.ua/threads/asfasfsagas.13383/
    https://www.intensedebate.com/people/konguankaleng
    https://www.festivals.com/wertewgdsgdsg-111183
    https://findaspring.org/members/makarijoalmanar/
    https://asfasgasgfsaf.tawk.help/article/asfgasgasfasg
    https://aetherhub.com/Deck/asdfasfasfsaf
    https://yodayo.com/posts/00dfddb4-de3e-4fcf-90a9-c5423a1ec801
    https://otx.alienvault.com/pulse/681ccb5d876832404595d7f7
    https://br.advfn.com/forum/perfil/konguankaleng25
    https://scrapbox.io/mooofiplus/asfasgfsagsga
    https://chobaolam.vn/threads/asfasfasgags.686014/
    https://cccv.to/3brhwd81cnek
    https://challonge.com/kpssskva
    https://hype.co/konguankaleng https://direct.me/konguankaleng https://abrir.link/MufUV https://heylink.me/konguankaleng25 https://bio.site/konguankaleng https://solo.to/konguankaleng25 https://profile.hatena.ne.jp/konguankaleng/profile https://muckrack.com/serenadasteven-serenadasteven/bio https://magic.ly/amaraokoreke/asfgasgasfasg https://lifeisfeudal.com/Discussions/question/asfasgasgasfpromax https://lebanonhub.app/posts/286775 https://lyfepal.com/posts/520048 https://talkfever.com/posts/56281 https://elemedu.com/note/bp7lpz6po https://www.sidehustleads.com/business-opportunities_2/publishing/asfegtsadgag_i2062467 https://codepen.io/Treasure-Pleasure/pen/Jooabpj https://freepaste.link/public/ln3ns86u4e https://paste.centos.org/view/601757d6 https://paste.imirhil.fr/?a24f5613ca0b3e5f#hlhezVtcVxt24wIk4Zusd7XYA4Aco/Ifm09Y2yGUkGg= https://about.me/moviesspatra https://public.flourish.studio/story/3087722/ https://ivpaste.com/v/SkKt75zv1g https://wokwi.com/projects/430400477509321729 https://p.ip.fi/inOt https://paste.laravel.io/3e0083a0-8258-4058-bace-c8547e8d983c https://jsbin.com/zovadam/edit?html,output https://jsitor.com/Ryjg29opKGu https://www.wowace.com/paste/2ae638d6 https://pastebin.com/Pi2jw664 https://pastelink.net/96zusa7y https://www.etextpad.com/x8pxy6oiwf https://glot.io/snippets/h75sj0nhk5 https://rextester.com/OACVZO46364 https://anonpaste.com/share/219fbb44af https://ideone.com/1xaxZQ https://paste.intergen.online/view/a26e937b https://yamcode.com/asgasvasv https://paste.thezomg.com/331821/67211701/ https://paste.enginehub.org/TRznbQ7fX https://forum.phuongnamedu.vn/threads/aqsfasfasfasg.11153/ https://paiza.io/projects/Y-nXGiWC2Tl3xwGlC9SDpQ https://snippet.host/esfeue https://www.onlinegdb.com/fork/uZoPpNIjr https://demo.evolutionscript.com/forum/topic/715-asfgasgsafsagasg https://matters.town/a/zzwuo82ghj6s https://caxoca11.bandcamp.com/album/kontol https://imgur.com/gallery/asfasgwertgewg-7oJgg7A https://graph.org/dfgsdgsdg-05-08 https://writeablog.net/idc0eo9w2h https://app.daily.dev/posts/asfagasgasg-topcpblpq https://medium.com/cinemovlat/asdfasfsaf-fadc38b0b933
    https://kumbang.hashnode.dev/asgasdghahash
    https://hackmd.io/@XsdtezqJS8ikSc7bThSs1Q/ByUVMw5ege
    https://www.serialzone.cz/uzivatele/232121-cinemovlat/
    https://plaza.rakuten.co.jp/dudacentil/diary/202505090000/
    https://www.bitsdujour.com/profiles/WRj8W4
    https://cara.app/asfasgasfsag/about
    https://mymediads.com/asgastgagasgasg/
    https://pantip.com/topic/43455333

    DSASDDSB

  • https://www.imdb.com/list/ls592144852
    https://www.imdb.com/list/ls592149800
    https://www.imdb.com/list/ls592144420
    https://www.imdb.com/list/ls592155597
    https://www.imdb.com/list/ls592155143
    https://www.imdb.com/list/ls592155454
    https://scrapbox.io/wwwimdbth25/www.imdb.com%2Flist%2Fls592144852
    https://freepaste.link/public/pycw1xyh96
    https://paste.centos.org/view/2f8ed868
    https://www.etextpad.com/l3cqnub40e
    https://pastelink.net/x851chb3
    https://pastenote.net/link/4hwkc
    https://paste.enginehub.org/JUv8cbOlB
    https://paste.thezomg.com/331917/74675680/
    https://p.ip.fi/b7lI
    https://binshare.net/myTNVN1ruu3kLxYHN7ol
    https://rentry.co/8ow95ge4
    https://notes.io/wFQQC
    https://tech.io/snippet/470wPTn
    https://jsitor.com/l5ftaUdxfyX
    https://privatebin.net/?0d56918ef126fafa#4dyuEptrr9kfR7WUxhrnXecB5yujLyHDz7c8WdCD42Um
    https://glot.io/snippets/h7696uo2v7
    https://tooter.in/harrykur/posts/114475499769403747
    https://chobaolam.vn/threads/wwwimdbth25.686540/
    https://www.festivals.com/wwwimdbth25-111208
    https://foro.ribbon.es/topic/75393/wwwimdbth25
    https://medium.com/@yurigheboy25/https-www-imdb-com-list-ls592144852-9d3f4dae1dec
    https://plaza.rakuten.co.jp/harrykur05/diary/202505090000/
    https://matters.town/a/wmkulpawxpb3

    wwwimdbth25

  • https://old.bitchute.com/video/uHlOCmDevLaM/
    https://old.bitchute.com/video/B3yjV0OJbK7N/
    https://old.bitchute.com/video/qFLX56ZcNde3/
    https://old.bitchute.com/video/gRT1qBGaIotR/
    https://old.bitchute.com/video/MvUxQTKYfzUv/
    https://old.bitchute.com/video/8MdkTeA1MGVi/
    https://wokwi.com/projects/430435610126766081
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.771534.0
    https://jsbin.com/mazuceqide/edit?html,output
    https://paiza.io/projects/ycT33Shgg_0LD5HM1CAcJQ?language=php
    https://ctxt.io/2/AAB4mydLEg
    https://rextester.com/IZXWNZ72313
    https://hackmd.io/@zoannamizert/H1g3VsC5xgx
    https://app.daily.dev/posts/tmnt2025-2uksokmli
    https://imgur.com/gallery/tmnt2025-wxmYnb4

    tmnt

  • https://old.bitchute.com/video/nO5WT9arh4IS/
    https://old.bitchute.com/video/vpmiFFtOfuJX/
    https://old.bitchute.com/video/ujf3tsIlRO3I/
    https://old.bitchute.com/video/AmLctQSJUnM2/
    https://old.bitchute.com/video/1QvIPEgqXGKf/
    https://old.bitchute.com/video/Fe2z6zWrrMQW/
    https://wokwi.com/projects/430422787480634369
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.771458.0
    https://jsbin.com/nogirisofi/edit?html,output
    https://paiza.io/projects/_TvBJtw_v-cja749E96Ntg?language=php
    https://snippet.host/gwgrbj
    https://ctxt.io/2/AAB4a1z3Eg
    https://rextester.com/DOFHDK34137
    https://glot.io/snippets/h7628kyong
    https://hackmd.io/@zoannamizert/B1D2soclee
    https://app.daily.dev/posts/sl0wm0t10ns-prodsa66q

    https://old.bitchute.com/video/HeYKk21Ze4ky/
    https://old.bitchute.com/video/krMEbw8KyyeR/
    https://old.bitchute.com/video/GR9Kug0zEvVL/
    https://old.bitchute.com/video/kCsL2msVYyHC/
    https://old.bitchute.com/video/USDex4vmWMVb/
    https://old.bitchute.com/video/orGluplFbfdl/
    https://wokwi.com/projects/430432984945041409
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.771529.0
    https://jsbin.com/daqucojuga/edit?html,output
    https://paiza.io/projects/wveiqeNpyizdTPZl_AANyQ?language=php
    https://snippet.host/yezwqr
    https://ctxt.io/2/AAB4W1jqEg
    https://rextester.com/NYDA85903
    https://hackmd.io/@zoannamizert/H1BIbAqgxg

    7nuri bur

  • https://soundcloud.com/mandeep814/ogladaj-piepzyc-mickiewicza-2-2025-caly-film-po-polsku-za-darmo-4k-uhd
    https://soundcloud.com/mandeep814/ogladaj-szpiedzy-2025-caly-film-po-polsku-za-darmo-4k-uhd
    https://soundcloud.com/mandeep814/vider-szpiedzy-2025-caly-film-po-polsku-za-darmo
    https://soundcloud.com/mandeep814/ogladaj-pani-od-polskiego-2025-caly-film-po-polsku-za-darmo-4k-uhd
    https://soundcloud.com/mandeep814/vider-pani-od-polskiego-2025-caly-film-po-polsku-za-darmo
    https://soundcloud.com/pewaries/ganzer-film-last-breath-stream-hd-filme-deutsch-kostenlos
    https://soundcloud.com/pewaries/stream-last-breath-2025-ganzer-film-auf-deutsch-kinox
    https://soundcloud.com/pewaries/kinohd-last-breath-2025-ganzer-film-deutsch
    https://soundcloud.com/pewaries/ganzer-film-last-breath-2025-stream-hd-filme-deutsch
    https://soundcloud.com/pewaries/ganzer-flim-last-breath-stream-deutsch-kinohd
    https://soundcloud.com/pewaries/ganzerfilm-last-breath-stream-deutsch-kostenlos-complett
    https://soundcloud.com/abanoub-bouile/ganzer-film-screamboat-stream-hd-filme-deutsch-kostenlos
    https://soundcloud.com/abanoub-bouile/stream-screamboat-2025-ganzer-film-auf-deutsch-kinox
    https://soundcloud.com/abanoub-bouile/kinohd-screamboat-2025-ganzer-film-deutsch
    https://soundcloud.com/abanoub-bouile/ganzer-film-screamboat-2025-stream-hd-filme-deutsch
    https://soundcloud.com/abanoub-bouile/ganzer-flim-screamboat-stream-deutsch-kinohd
    https://soundcloud.com/abanoub-bouile/ganzerfilm-screamboat-stream-deutsch-kostenlos-complett

    dfgjwrtjuwit

Leave a comment

Back to New Posts