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

5228 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://www.italki.com/en/post/gVYdTyU1nuw1dHiKmU6Fia
    https://www.italki.com/en/post/wN3UG6pjwYzxo2DNW6XQid
    https://online.visual-paradigm.com/community/book/dopamine-genius-review-what-you-need-to-know-23u1qb3oex

    karl

  • https://old.bitchute.com/video/QWQQKEcgXWs8/
    https://old.bitchute.com/video/p5Z1VKeJfnzb/
    https://old.bitchute.com/video/NRRUfFMCsXmU/
    https://old.bitchute.com/video/XyNY1FsNn4O7/
    https://old.bitchute.com/video/KD3neTcSWyuj/
    https://jsbin.com/keyegohuma/edit?html,output
    https://paiza.io/projects/nIMOoRbG3yCWetw8iWd3Bg?language=php
    https://snippet.host/qotrck
    https://pastebin.com/iqbe3yz0
    https://ctxt.io/2/AAB40UWCFQ
    https://paste.centos.org/view/7ccaf0a4
    https://paste.intergen.online/view/b0af4cc1
    https://rextester.com/FLHRN95982
    https://yamcode.com/sgsddg-974
    https://justpaste.it/5whk9
    https://paste.ee/p/Hic8tfmT
    https://glot.io/snippets/h5t3m95d8x
    https://www.onlinegdb.com/O6xE76KKs
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.725193.0
    https://sharing.clickup.com/9018966855/t/h/86eryre32/7T50JPGFEN5NKXJ
    https://foro.ribbon.es/topic/65985/sdgsgsgsg
    https://forum.thecodingcolosseum.com/topic/48954/sdgdggg
    https://chobaolam.vn/threads/dgsgsgsdg.630456/
    https://hackmd.io/@movietime/BJHhemxTJl
    https://app.daily.dev/posts/afdgg-g3m2zor6k
    http://www.limesucks.com/thread/sgssdsd/
    http://www.fellnasen-service.de/index.php?thread/523461-xyzmovie/

    xyzmovie

  • https://old.bitchute.com/video/NXa7h7pCAPkL/
    https://old.bitchute.com/video/T8O0MQysFGJo/
    https://old.bitchute.com/video/iEt221OjDZos/
    https://old.bitchute.com/video/mj7nb4MbTSUA/
    https://old.bitchute.com/video/D3r5ykX1vhKZ/
    https://old.bitchute.com/video/kmVIJ7EuIIwQ/
    https://old.bitchute.com/video/YDkD8cR46yrc/
    https://old.bitchute.com/video/uz0eiTzNRPoG/
    https://old.bitchute.com/video/rsKHNpFk9qI3/
    https://old.bitchute.com/video/ysWG69bSRpAA/
    https://old.bitchute.com/video/CQdMiZI8KA7I/
    https://old.bitchute.com/video/JPXEQt5XqqhJ/
    https://old.bitchute.com/video/yxGOY6M54pVn/
    https://jsbin.com/yebuzupiwo/1/edit?html,output
    https://paiza.io/projects/r25fy7BZV-qsr1kcgao69A?language=php
    https://snippet.host/yxxoze
    https://pastebin.com/3AF08SUX
    https://ctxt.io/2/AAB4G3j6FQ
    https://paste.centos.org/view/228be63d
    https://paste.intergen.online/view/357ca743
    https://rextester.com/UQGBZC6167
    https://yamcode.com/untitled-133757
    https://justpaste.it/g81ba
    https://paste.ee/p/wzHwRru9
    https://glot.io/snippets/h5sbn8uxar
    https://www.onlinegdb.com/BmAiHbVFdJ
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.724103.0
    https://sharing.clickup.com/9018966855/t/h/86eryebrj/2DJMRLYUVMJQT8D
    https://foro.ribbon.es/topic/65784/sgsgsgs
    https://forum.thecodingcolosseum.com/topic/48702/asgagsags
    https://chobaolam.vn/threads/asgsa.629496/
    https://hackmd.io/@movietime/S1loMEy61e
    https://app.daily.dev/posts/safsgsa-zl0zacbng
    http://www.fellnasen-service.de/index.php?thread/522611-asgssd/
    http://www.limesucks.com/thread/asggsg/

    xyzmovie

  • https://old.bitchute.com/channel/Ovy90Wx5SYCU/
    https://old.bitchute.com/video/cxunf9UNOoox/
    https://old.bitchute.com/video/COVjZRPgFto9/
    https://old.bitchute.com/video/J0zVBonmrgQv/
    https://old.bitchute.com/video/wLXqm9esHAmO/
    https://old.bitchute.com/channel/fIWocI9lIFUJ/
    https://old.bitchute.com/video/WrubyqZAteWN/
    https://old.bitchute.com/video/fV7U0765F3e0/
    https://old.bitchute.com/video/DPzsCVM5TlWv/
    https://old.bitchute.com/video/SFS1UdWJneKh/
    https://old.bitchute.com/channel/c8GVJ0ilY2E0/
    https://old.bitchute.com/video/xkaxwGYHvE4c/
    https://old.bitchute.com/video/YTz43j7i0Ael/
    https://old.bitchute.com/video/hPyG5yrfOXsK/
    https://old.bitchute.com/video/B1g7ImyKexG4/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.722932.0
    https://healingxchange.ning.com/profiles/blogs/eilqkdm7gxw
    https://forum.thecodingcolosseum.com/topic/48486/eilqkdm7gxw
    https://foro.ribbon.es/topic/65486/eilqkdm7gxw
    https://app.daily.dev/posts/eilqkdm7gxw-cljcrn21b
    http://www.fellnasen-service.de/index.php?thread/521125-eilqkdm7gxw/
    https://glot.io/snippets/h5rdqff1tr
    https://paiza.io/projects/QbarBjW93ZrJI_C_Q_t-DQ
    https://jsbin.com/rulapelaxe/edit?html,output
    https://pastebin.com/Y60yDD7A
    https://pastelink.net/cmp2pbzr
    https://etextpad.com/htmxkn6ogu
    https://www.wowace.com/paste/9d786bae
    https://www.pastery.net/vseybc/
    https://paste.centos.org/view/566204e9
    https://onlinegdb.com/HZcH7zqWH
    https://jsbin.com/kagukurabi/edit?html,css,js,console,output
    https://paiza.io/projects/g80gMigekEzKxVqV5LEDDw
    https://www.wowace.com/paste/9122af4d
    http://www.fellnasen-service.de/index.php?thread/521130-eilqkdm7gxwa/
    https://updownradar.com/status/toonclash.com

    zaza

  • https://old.bitchute.com/channel/xguNxExJf8dx/
    https://old.bitchute.com/channel/2AF2vgOFUIC5/
    https://old.bitchute.com/video/MDsemXTOrhK5/
    https://old.bitchute.com/video/tG7Qg9aBZcE4/
    https://old.bitchute.com/video/JlSDijERvBpk/
    https://old.bitchute.com/video/wsf7uqFnooTE/
    https://old.bitchute.com/video/gsILsZNCpL3I/
    https://old.bitchute.com/video/CQdMiZI8KA7I/
    https://old.bitchute.com/video/JPXEQt5XqqhJ/
    https://old.bitchute.com/video/yxGOY6M54pVn/
    https://jsbin.com/zakazubore/edit?html,output
    https://paiza.io/projects/_u4NyOY-Ry9bhAr9jllGlQ?language=php
    https://snippet.host/nbxvfe
    https://pastebin.com/4v40yvqf
    https://ctxt.io/2/AAB4DfKfEA
    https://paste.centos.org/view/e4324e5e
    https://paste.intergen.online/view/4eca2f75
    https://yamcode.com/xyzmovies
    https://rextester.com/XMXCQP10850
    https://justpaste.it/8r9hg
    https://paste.ee/p/2w9CUoUf
    https://www.onlinegdb.com/HBBDC337j
    https://rextester.com/XMXCQP10850
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.722814.0
    https://sharing.clickup.com/9018966855/t/h/86ery0hqu/DG0HBDEDSVV9LBJ
    https://foro.ribbon.es/topic/65476/sgssdgsseye
    https://forum.thecodingcolosseum.com/topic/48472/gybhh
    https://hackmd.io/@movietime/Skr6ve03yg
    http://www.limesucks.com/thread/xyzmovies/
    http://www.fellnasen-service.de/index.php?thread/520995-xyz-sgd-h/

    xyzmovie

Leave a comment

Back to New Posts