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

5242 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/snowwhite-muve-use
    https://github.com/snowwhite-move-use
    https://github.com/novocaine-muve-use
    https://github.com/novocaine-move-use
    https://github.com/borderline-muve-use
    https://github.com/borderline-move-use
    https://github.com/Opus-muve-use
    https://github.com/opus-move-use
    https://github.com/black-bag-muve-use
    https://github.com/black-bag-move-use
    https://github.com/the-day-the-earth-blew-up-muve-use
    https://github.com/the-day-the-earth-blew-up-move-use
    https://github.com/the-last-suppermuve-use
    https://github.com/the-last-supper-muve-use
    https://github.com/mickey17-muve-usee
    https://github.com/mickey17-muvee-use
    https://github.com/captainamerica-muve-use
    https://github.com/captainamerica-move-use
    https://github.com/captainamerica-4-muve-use
    https://github.com/captainamerica-4-move-use

    swsdwdwe

  • https://old.bitchute.com/video/COPlmBsohKCC/
    https://old.bitchute.com/video/JRMJDuyfUSEF/
    https://old.bitchute.com/video/mUkRxppXlCz4/
    https://old.bitchute.com/video/IqVXoZXPv2RZ/
    https://old.bitchute.com/video/4UpPNPgQt7Jk/
    https://old.bitchute.com/video/cnhZepJJ7gnr/
    https://old.bitchute.com/video/cyphnGIMaXUI/
    https://old.bitchute.com/video/UFBocVkSt8gu/
    https://old.bitchute.com/video/bHprW13YHOUD/
    https://old.bitchute.com/video/bTttpFf9yxtz/
    https://old.bitchute.com/video/s6TJZuuake30/
    https://old.bitchute.com/video/DLNc2t3d6UxL/
    https://old.bitchute.com/video/r0MFxjfrqwX2/
    https://old.bitchute.com/video/WvSQ6vnHEeEr/
    https://old.bitchute.com/video/QpVMfn8tJiYt/
    https://old.bitchute.com/video/29WuIYRn5vjT/
    https://old.bitchute.com/video/Wrt9z3hOSt4Z/
    https://old.bitchute.com/video/E1NM4wO8ORQZ/
    https://old.bitchute.com/video/4X6ewdmGkvwO/
    https://old.bitchute.com/video/gjFzhNBzSRwD/
    https://old.bitchute.com/video/b92bCV9ajARD/
    https://old.bitchute.com/video/CZ9PmZbhvtzs/
    https://old.bitchute.com/video/o0sCvshPB98M/
    https://old.bitchute.com/video/udVkXqmcTqrX/
    https://old.bitchute.com/video/JkHkRS9o7osD/
    https://old.bitchute.com/video/QvzfMZkkDquy/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.713756.0
    https://healingxchange.ning.com/profiles/blogs/pazwozdp
    https://forum.thecodingcolosseum.com/topic/47054/pazwozdp
    https://foro.ribbon.es/topic/63912/pazwozdp
    https://app.daily.dev/posts/pazwozdp-vj4bk8rtp
    http://www.fellnasen-service.de/index.php?thread/505506-pazwozdp/
    https://glot.io/snippets/h5ky2rs020
    https://paste.feed-the-beast.com/Z-QuV1qW0ch
    https://paiza.io/projects/n_nk1b38LTaLY8xWKo-Ehw
    https://jsbin.com/goyulefake/edit?html,output
    https://pastebin.com/1MdQrx98
    https://pastelink.net/r5r68hl0
    https://etextpad.com/jpi7hochy6
    https://www.wowace.com/paste/509cc88b
    https://www.pastery.net/epxkst/
    https://paste.centos.org/view/e6d4e3fc
    https://onlinegdb.com/-tuLRzNtP
    https://jsbin.com/semivimifi/edit?html,css,js,console,output
    https://paiza.io/projects/GtJY4kphSPdkoNFMwv68sA
    https://www.wowace.com/paste/1738a799
    http://www.fellnasen-service.de/index.php?thread/505516-ybgeew9o/
    https://updownradar.com/status/toonclash.com

    zaza

  • https://old.bitchute.com/video/s6TJZuuake30/
    https://old.bitchute.com/video/DLNc2t3d6UxL/
    https://old.bitchute.com/video/r0MFxjfrqwX2/
    https://old.bitchute.com/video/WvSQ6vnHEeEr/
    https://old.bitchute.com/video/QpVMfn8tJiYt/
    https://old.bitchute.com/video/29WuIYRn5vjT/
    https://old.bitchute.com/video/Wrt9z3hOSt4Z/
    https://old.bitchute.com/video/E1NM4wO8ORQZ/
    https://old.bitchute.com/video/4X6ewdmGkvwO/
    https://old.bitchute.com/video/gjFzhNBzSRwD/
    https://old.bitchute.com/video/b92bCV9ajARD/
    https://old.bitchute.com/video/CZ9PmZbhvtzs/
    https://old.bitchute.com/video/o0sCvshPB98M/
    https://old.bitchute.com/video/udVkXqmcTqrX/
    https://old.bitchute.com/video/JkHkRS9o7osD/
    https://old.bitchute.com/video/QvzfMZkkDquy/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.713191.0
    https://healingxchange.ning.com/profiles/blogs/kbtvoufe
    https://forum.thecodingcolosseum.com/topic/47007/kbtvoufe
    https://foro.ribbon.es/topic/63877/kbtvoufe
    https://app.daily.dev/posts/kbtvoufe-zemzoaxzq
    http://www.fellnasen-service.de/index.php?thread/504819-kbtvoufe/
    https://glot.io/snippets/h5kjjwm2bb
    https://paste.feed-the-beast.com/w9B5K7Qkcba
    https://paiza.io/projects/Gdk0_6s1Unes9ISNRtadoA
    https://jsbin.com/decesequwo/edit?html,output
    https://pastebin.com/asGFpWja
    https://pastelink.net/lyrn1pxh
    https://etextpad.com/lmuqz2ulyn
    https://www.wowace.com/paste/4b4d8c84
    https://www.pastery.net/aszjcf/
    https://paste.centos.org/view/744b6e9e
    https://onlinegdb.com/cUTc3L32l
    https://jsbin.com/wonomuqexe/edit?html,css,js,console,output
    https://paiza.io/projects/yQdbd6WrVkTOXDFVdh6Cig
    https://www.wowace.com/paste/af5e67d7
    http://www.fellnasen-service.de/index.php?thread/504824-by-fj-timyv2/
    https://updownradar.com/status/toonclash.com

    zaza

  • https://old.bitchute.com/video/QFWM7XZ5AuHV/
    https://old.bitchute.com/video/sMjuFsXmOX6T/
    https://old.bitchute.com/video/Bty1Xu2EzU1W/
    https://old.bitchute.com/video/GteveIY0Czt3/
    https://old.bitchute.com/video/y1T2zI9E0bXX/
    https://old.bitchute.com/video/YSMBBZYg7fau/
    https://old.bitchute.com/video/uj1JaoAvdIG7/
    https://old.bitchute.com/video/8HaXF85f8u2M/
    https://old.bitchute.com/video/1Q9zxmI8scKn/
    https://old.bitchute.com/video/vgyDUiKZfx7f/
    https://old.bitchute.com/video/1D86G8EetYW5/
    https://old.bitchute.com/video/QOSWKTsbFMlA/
    https://old.bitchute.com/video/XsEau0dn19G9/
    https://old.bitchute.com/video/xlW70M3EZdEa/
    https://old.bitchute.com/video/mXrMH7GN7vJk/
    https://old.bitchute.com/video/qWrxKZ8bNxB0/
    https://old.bitchute.com/video/v8ldzFvKIBPI/
    https://old.bitchute.com/video/HbZPNmreIpmy/
    https://old.bitchute.com/video/feg2zpT3H0UI/
    https://old.bitchute.com/video/q2htLc4BVRes/
    https://old.bitchute.com/video/YfNsUa20uz3V/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.713113.0
    https://foro.ribbon.es/topic/63861/boxxofficemovie
    https://forum.thecodingcolosseum.com/topic/46995/boxxofficemovie
    https://chobaolam.vn/threads/boxxofficemovie.621121/
    http://www.limesucks.com/thread/boxofficemovie/
    https://hackmd.io/@movietime/HJ7FYarh1g
    https://app.daily.dev/posts/boxxofficemovie-yptij9iww
    https://jsbin.com/nexupadumu/edit?html,output
    https://paiza.io/projects/SXqgTDIr74-g2_Vp2lqqVA?language=php
    https://snippet.host/qvuqfv
    https://pastebin.com/cCKeNQxj
    https://glot.io/snippets/h5kh7012y1
    https://paste.enginehub.org/cYCMiXvQp
    https://paste.laravel.io/ef221cbc-2e34-4dcb-994b-80f082e875bd
    https://www.pastery.net/wrwsaz/
    https://paste.intergen.online/view/7eba6b1d
    https://justpaste.it/g58lf
    https://rextester.com/YSZU98353
    https://paste.centos.org/view/e945a99c
    https://telegra.ph/boxofficemovie-03-17
    https://rentry.co/etpkm85p
    https://paste.ee/p/0nKFm8jZ
    https://www.onlinegdb.com/oePITzcPN
    https://yamcode.com/boxofficemovie
    https://ctxt.io/2/AAB4K37hEg

    boxofficemovie

  • https://old.bitchute.com/video/E1NM4wO8ORQZ/
    https://old.bitchute.com/video/4X6ewdmGkvwO/
    https://old.bitchute.com/video/gjFzhNBzSRwD/
    https://old.bitchute.com/video/b92bCV9ajARD/
    https://old.bitchute.com/video/CZ9PmZbhvtzs/
    https://old.bitchute.com/video/o0sCvshPB98M/
    https://old.bitchute.com/video/udVkXqmcTqrX/
    https://old.bitchute.com/video/JkHkRS9o7osD/
    https://old.bitchute.com/video/QvzfMZkkDquy/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.713072.0
    https://hybrid-analysis.com/sample/a7a22b2cde4242ece28b0cb210d42e8259c7e57485db6b66218fb5d0efd218fe
    https://healingxchange.ning.com/profiles/blogs/esjtktdcpj
    https://forum.thecodingcolosseum.com/topic/46988/esjtktdcpj
    https://foro.ribbon.es/topic/63858/esjtktdcpj
    https://app.daily.dev/posts/esjtktdcpj-qokru95qx
    http://www.fellnasen-service.de/index.php?thread/504616-esjtktdcpj/
    https://glot.io/snippets/h5kg7tkwlg
    https://paste.feed-the-beast.com/VSBx+D+jQPd
    https://paiza.io/projects/RsyzOYPkxgvSDPsspwFxnw
    https://jsbin.com/xavedubema/edit?html,output
    https://pastebin.com/A816rLbF
    https://pastelink.net/rirr257n
    https://etextpad.com/sc33qbtbmj
    https://www.wowace.com/paste/704e09c8
    https://www.pastery.net/tgxmuj/
    https://paste.centos.org/view/7cdc882e
    https://onlinegdb.com/4jgMdQTbb
    https://jsbin.com/gekilumoyi/edit?html,css,js,console,output
    https://paiza.io/projects/hB2VcA6Ac0fuLJgjqH61tA
    https://www.wowace.com/paste/53f6d8de
    http://www.fellnasen-service.de/index.php?thread/504629-gw-gg-fkmy-b/
    https://updownradar.com/status/toonclash.com

    zaza

Leave a comment

Back to New Posts