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

5223 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://old.bitchute.com/video/TGRQdHCtF5oR/
    https://old.bitchute.com/video/pJ4EHV7ly1W2/
    https://old.bitchute.com/video/l4gbijTSXQsR/
    https://old.bitchute.com/video/QO970nAgLtp7/
    https://old.bitchute.com/video/f8Izce7k2jDu/

    https://old.bitchute.com/video/ooesUHZ1Du7r/
    https://old.bitchute.com/video/oCg1cSzKvI91/
    https://old.bitchute.com/video/DIgYNKG1YxLG/
    https://old.bitchute.com/video/vj598D2WMlxb/
    https://old.bitchute.com/video/vxVdyg1yyVok/

    https://old.bitchute.com/video/gXPSCNCYsqAX/
    https://old.bitchute.com/video/MBDNgwZ6AKt5/
    https://old.bitchute.com/video/1QB7lmnjv7Wq/
    https://old.bitchute.com/video/JL5XYNWiDCZ9/
    https://old.bitchute.com/video/jAgdwGefeA3D/

    https://searchtech.fogbugz.com/default.asp?Suggestions.1.758178.0
    https://healingxchange.ning.com/profiles/blogs/wqgwgsqm
    https://forum.thecodingcolosseum.com/topic/53439/wqgwgsqm
    https://foro.ribbon.es/topic/70558/wqgwgsqm
    https://app.daily.dev/posts/wqgwgsqm-wrymngq7n
    https://glot.io/snippets/h6i3nsb1zp
    https://paiza.io/projects/P_V1EhTWSP-qJRGzkSiAMA
    https://jsbin.com/xikorehonu/edit?html,output
    https://pastebin.com/fK3Gb01K
    https://pastelink.net/18xj7txm
    https://etextpad.com/0janoc9hdw
    https://www.wowace.com/paste/18fe4330
    https://www.pastery.net/yuzmns/
    https://paste.centos.org/view/59451c00
    https://onlinegdb.com/92ofwA9Sz
    https://jsbin.com/vovahavelu/edit?html,css,js,console,output
    https://paiza.io/projects/BkVDCAZtGmVLdZd3q-9C5w
    https://www.wowace.com/paste/efb0e9b2
    https://updownradar.com/status/toonclash.com

    zaza

  • https://old.bitchute.com/video/B1vrn0Cny3PY/
    https://old.bitchute.com/video/wwf0fFJZLcbE/
    https://old.bitchute.com/video/ItZntwcj1vR7/
    https://old.bitchute.com/video/naspATPMXkN6/

    https://old.bitchute.com/video/9fO3WwT0Ux54/
    https://old.bitchute.com/video/1pnRBC3Fkwjt/
    https://old.bitchute.com/video/oicvIilYs052/
    https://old.bitchute.com/video/Bm7gDlAjhsYi/

    https://searchtech.fogbugz.com/default.asp?Suggestions.1.758108.0
    https://healingxchange.ning.com/profiles/blogs/uyndnc3e
    https://forum.thecodingcolosseum.com/topic/53376/uyndnc3e
    https://foro.ribbon.es/topic/70469/uyndnc3e
    https://app.daily.dev/posts/uyndnc3e-7glaenytv
    https://glot.io/snippets/h6hk4h1ppc
    https://paiza.io/projects/cpmo-lhG4VRKd0ahTWZx6g
    https://jsbin.com/cilatovesi/edit?html,output
    https://pastebin.com/8CSHf7Vi
    https://etextpad.com/sk4kpw0hcq
    https://www.wowace.com/paste/9cd8315e
    https://www.pastery.net/hvvuqw/
    https://paste.centos.org/view/c70080c2
    https://onlinegdb.com/FG6gvXvHMq
    https://jsbin.com/fuxixoluzo/edit?html,css,js,console,output
    https://paiza.io/projects/8MLazFXFSOQOUZshfQbY-A
    https://updownradar.com/status/toonclash.com

    zaza

  • https://old.bitchute.com/video/4cDnXHIGjPa9/
    https://old.bitchute.com/video/vsoK9ZQlWFvb/
    https://old.bitchute.com/video/mYcBjKpoqBJS/
    https://old.bitchute.com/video/1S8YCtjdOwcB/

    https://searchtech.fogbugz.com/default.asp?Suggestions.1.758100.0
    https://healingxchange.ning.com/profiles/blogs/jxf3nefn
    https://forum.thecodingcolosseum.com/topic/53345/jxf3nefn
    https://foro.ribbon.es/topic/70440/jxf3nefn
    https://app.daily.dev/posts/jxf3nefn-ptkjbg3ii
    https://glot.io/snippets/h6hf1g69o3
    https://paiza.io/projects/r1vJlYeT-sDG_vLuTwqWzg
    https://jsbin.com/jemazekixu/edit?html,output
    https://pastebin.com/hcgPMZpQ
    https://pastelink.net/jsjxrgp6
    https://etextpad.com/2m2plgoawu
    https://www.wowace.com/paste/5f1e3160
    https://www.pastery.net/mjhbtw/
    https://paste.centos.org/view/792aca8d
    https://onlinegdb.com/QRg17Mo8h
    https://jsbin.com/golukoduge/edit?html,css,js,console,output
    https://paiza.io/projects/OVP87qkEn0i0RfMOs_PWvg
    https://www.wowace.com/paste/348cf1bd
    https://updownradar.com/status/toonclash.com

    zaza

  • https://old.bitchute.com/video/wmN5uDE9cySx/
    https://old.bitchute.com/video/g7Ur7ye2Yor8/
    https://old.bitchute.com/video/7itvK9B6wh52/
    https://old.bitchute.com/video/F1b9MZRGfJA2/

    https://searchtech.fogbugz.com/default.asp?Suggestions.1.758093.0
    https://healingxchange.ning.com/profiles/blogs/dagmiy8w
    https://forum.thecodingcolosseum.com/topic/53288/dagmiy8w
    https://foro.ribbon.es/topic/70391/dagmiy8w
    https://app.daily.dev/posts/dagmiy8w-g2dj2zypr
    https://glot.io/snippets/h6h9nqxe6h
    https://paiza.io/projects/5tuxTAvUj_N8hFdcshukNA
    https://jsbin.com/cijikasona/edit?html,output
    https://pastebin.com/hQNx0brX
    https://pastelink.net/trc8om4i
    https://etextpad.com/bocoxosj0r
    https://www.wowace.com/paste/ce8cbf05
    https://www.pastery.net/zgqebk/
    https://paste.centos.org/view/5ab57eb1
    https://onlinegdb.com/YBXn7MkkJ
    https://jsbin.com/viloxojana/edit?html,css,js,console,output
    https://paiza.io/projects/m9WvTRc8jMkRUZ5j2POIDg
    https://www.wowace.com/paste/6c2e76d7
    https://updownradar.com/status/toonclash.com

    zaza

  • https://old.bitchute.com/video/g3ZhzZ4n5leo/
    https://old.bitchute.com/video/bPYDL5beOjB6/
    https://old.bitchute.com/video/vopfCuNz8ssp/
    https://old.bitchute.com/video/WpGRRYJCN6h3/

    https://searchtech.fogbugz.com/default.asp?Suggestions.1.758037.0
    https://healingxchange.ning.com/profiles/blogs/ehhhsd5w
    https://forum.thecodingcolosseum.com/topic/53203/ehhhsd5w
    https://foro.ribbon.es/topic/70279/ehhhsd5w
    https://app.daily.dev/posts/ehhhsd5w-fybcfsjjr

    https://glot.io/snippets/h6h02v3zzi
    https://paiza.io/projects/Fc09Qd_grfqFRrRx-LBQkw
    https://jsbin.com/yoduzuxivi/edit?html,output
    https://pastebin.com/BGe2tmE4
    https://pastelink.net/dgxufmw0
    https://etextpad.com/trtrmtbnk6
    https://www.wowace.com/paste/ba87e349
    https://www.pastery.net/exbppx/
    https://paste.centos.org/view/2118f868
    https://onlinegdb.com/8O6wyZqLB
    https://jsbin.com/wenokawuha/edit?html,css,js,console,output
    https://paiza.io/projects/mb-OAtVrGKkSV8WD5Kdcog
    https://www.wowace.com/paste/0527e2c0
    https://updownradar.com/status/toonclash.com

    zaza

Leave a comment

Back to New Posts