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

5266 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/94fHDR8rZRJV/
    https://old.bitchute.com/video/Z9HHuRXFd6BY/
    https://old.bitchute.com/video/RmypIKA0OZNV/
    https://old.bitchute.com/video/tHZXNcm66jF7/
    https://old.bitchute.com/video/mUyLt1HXnJf7/
    https://old.bitchute.com/video/4KZHDK4GKZWN/
    https://old.bitchute.com/video/U70TMuLYgGNB/
    https://old.bitchute.com/video/Od9imeekJFBH/
    https://old.bitchute.com/video/YKkDY1MJ74QN/
    https://old.bitchute.com/video/DBIYBZGbEXUB/

    eybeev4ru45ubu

  • https://old.bitchute.com/channel/wWrymd8aTqcv/
    https://old.bitchute.com/video/SqfXHMCNGIWJ/
    https://old.bitchute.com/video/hqaYg5aRGvfI/
    https://old.bitchute.com/video/DvC0ouSKftSn/
    https://old.bitchute.com/video/euGm2eBqYHtV/
    https://old.bitchute.com/video/I7CDGGszzMtu/
    https://old.bitchute.com/video/CgDG1wpIEBpZ/
    https://old.bitchute.com/video/VQflMws0FWSD/
    https://old.bitchute.com/video/sNxkGt6s7qGz/
    https://old.bitchute.com/video/2nKRbq2IFuuo/
    https://old.bitchute.com/video/wamUAlQ92V1G/
    https://old.bitchute.com/video/stjvf4qgstjs/
    https://old.bitchute.com/video/SB56Sbk3AvzR/
    https://notepad.pw/code/9K1gvR3T8EyAXdTJLVFW
    https://paste.vpsfree.cz/EZYtihNV
    https://paste.enginehub.org/_8Xq-hBpU
    https://www.pastery.net/fqkfat/
    https://paste.gd/YmEdRyaG
    https://paste.laravel.io/475d923b-56d2-481c-a81b-f5e4f487a591
    https://rextester.com/METBJ83659
    https://anonpaste.com/share/5de634c2d0
    https://paste.centos.org/view/7f509436

    ddddfj

  • https://www.resume.id/works/5b89af90e39a0529
    https://www.resume.id/works/4670a30835ce301a
    https://www.resume.id/works/60a0ca5a9efb3093
    https://muse.io/legends-of-the-condor-heroes-the-g
    https://www.resume.id/works/9e8fa0f9f6d988e7
    https://muse.io/legends-of-the-condor-heroe-thai-942624
    https://www.resume.id/works/e6be50754589bfbb
    https://nas.io/legendsth/challenges/thmew
    https://www.resume.id/works/199a2149c5154c33
    https://muse.io/grafted-2025-thai
    https://www.resume.id/works/c4541a513aef5508
    https://muse.io/captain-america-brave-new-world-uhd
    https://www.resume.id/works/53531db9726ce9d4
    https://muse.io/2025-thai-526fd4
    https://www.resume.id/works/0c1487e0f7a57159
    https://cccv.to/mulunakruth
    https://muse.io/grafted-hd-1080p-c94e40
    https://cccv.to/mulunakrudbed
    https://nas.io/thmlunkru/challenges/thnakru
    https://cccv.to/grafteddubed
    https://www.resume.id/works/e869324914559173
    https://nas.io/graftedth/challenges/oier
    https://www.resume.id/works/3c062f5e8de96529
    https://muse.io/mulu-nakru-2025-uhd
    https://cccv.to/graftedmov
    https://muse.io/uhd-065f90
    https://open.firstory.me/story/cm7tpe62i000301zv5yda1tib
    https://bento.me/phinmoi-dubeddd
    https://lukasvietmoi.tawk.help/article/xem-phim-anh-kh%C3%B4ng-%C4%91au-2025-vietsub-full-hd-online-phimmoi
    https://muse.io/full-hdxem-phim-anh-khong-au-2025-vietsub-mien-phi-online
    https://www.resume.id/works/736d4b2f084ca5ce
    https://view.genially.com/67c6415dc938f90010e31b7e/presentation-xemphim-1080p-lau-anh-khong-dau-2025-long-tieng-full-hd-vietsub
    https://findaspring.org/members/lukassekaiso/
    https://knowt.com/flashcards/493b467a-0fae-46c8-9c10-548578d2fcf6

    awfaf

  • https://www.resume.id/works/5b89af90e39a0529
    https://www.resume.id/works/4670a30835ce301a
    https://www.resume.id/works/60a0ca5a9efb3093
    https://muse.io/legends-of-the-condor-heroes-the-g
    https://www.resume.id/works/9e8fa0f9f6d988e7
    https://muse.io/legends-of-the-condor-heroe-thai-942624
    https://www.resume.id/works/e6be50754589bfbb
    https://nas.io/legendsth/challenges/thmew
    https://www.resume.id/works/199a2149c5154c33
    https://muse.io/grafted-2025-thai
    https://www.resume.id/works/c4541a513aef5508
    https://muse.io/captain-america-brave-new-world-uhd
    https://www.resume.id/works/53531db9726ce9d4
    https://muse.io/2025-thai-526fd4
    https://www.resume.id/works/0c1487e0f7a57159
    https://cccv.to/mulunakruth
    https://muse.io/grafted-hd-1080p-c94e40
    https://cccv.to/mulunakrudbed
    https://nas.io/thmlunkru/challenges/thnakru
    https://cccv.to/grafteddubed
    https://www.resume.id/works/e869324914559173
    https://nas.io/graftedth/challenges/oier
    https://www.resume.id/works/3c062f5e8de96529
    https://muse.io/mulu-nakru-2025-uhd
    https://cccv.to/graftedmov
    https://muse.io/uhd-065f90
    https://open.firstory.me/story/cm7tpe62i000301zv5yda1tib
    https://bento.me/phinmoi-dubeddd
    https://lukasvietmoi.tawk.help/article/xem-phim-anh-kh%C3%B4ng-%C4%91au-2025-vietsub-full-hd-online-phimmoi
    https://muse.io/full-hdxem-phim-anh-khong-au-2025-vietsub-mien-phi-online
    https://www.resume.id/works/736d4b2f084ca5ce
    https://view.genially.com/67c6415dc938f90010e31b7e/presentation-xemphim-1080p-lau-anh-khong-dau-2025-long-tieng-full-hd-vietsub
    https://findaspring.org/members/lukassekaiso/
    https://knowt.com/flashcards/493b467a-0fae-46c8-9c10-548578d2fcf6

    wafawf

  • https://github.com/Kittisompong/Kanjanaarkom1111/issues/1

    https://github.com/Lertkoonawong/Chartsombat111/issues/1

    https://github.com/Prasanwong/Intaraprasart/issues/1

    https://github.com/Rattanaprasert/Sangsawang111/issues/1

    https://github.com/Narinchanok/Suwanwechatada111/issues/1

    https://github.com/Rattanasetha/Kanjanaarkom1111/issues/1

    https://github.com/Suwankaruna/Dechaboon111/issues/2

    https://github.com/Pitijamroen/Rattanaprasert111/issues/1

    https://github.com/Roongrudee44/Kwankaew111/issues/1

    https://github.com/Jantarakiat/Glinpetch111/issues/1

    https://cccv.to/7fecan6c

    https://cccv.to/2y5s6

    https://cccv.to/zjftuyo

    https://cccv.to/upijpz2qpeo5447

    https://cccv.to/8hqitbmpj8r

    https://github.com/kaina12345678999/kaina123/issues/1

    https://github.com/kaina134556666666666/kaina123/issues/1

    https://github.com/Thanaratchaku/Thammapak-/issues/1

    https://github.com/Reongsamai/Pipattanakul/issues/1

    https://github.com/Jarassopon/Chartpipak-/issues/1

    https://github.com/Prommabuth/Srisarawong/issues/1

    https://github.com/Thammapak/Srisawatwongchai-/issues/1

    https://cccv.to/nny4jrw9bbdnh69j

    https://cccv.to/s5newiuqi69pk

    https://cccv.to/piawu7

    https://cccv.to/bvur31ujs9zx

    https://cccv.to/1thv8ptnve3

    https://cccv.to/ryu91j71foon5yc

    https://cccv.to/trw3kauzz

    https://cccv.to/6qacrn2mjno1tkwr

    https://cccv.to/1jdiiy55

    https://cccv.to/ujerpcnw3m6jzq

    https://cccv.to/5gtafika7tz9i21b

    https://cccv.to/6y786b1c75

    https://cccv.to/h6nr7

    https://cccv.to/vq7w4vb5tqk1z

    https://cccv.to/c1zxxask3

    https://cccv.to/sbbochu422xca

    https://cccv.to/nnhft

    https://cccv.to/wur6py

    https://cccv.to/be2a8s99rf2pq

    Nopparatta

Leave a comment

Back to New Posts