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

5430 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://gist.github.com/resdefea/49e900e655b3b12d645c51377d3294d6
    https://slashpage.com/wiyan-phaesaya-ep15
    https://wiyanhaesayaep15.framer.media/
    https://slashpage.com/queen-of-divorce-ep1-2-thai
    https://slashpage.com/justice-sung-begins-ep3-4-thai
    https://slashpage.com/the-two-sisters-ep-8-9-thai
    https://slashpage.com/nana-tour-with-seventeen-ep5
    https://gist.github.com/hakijsa/876342ca8562380f9c7afe8584630af3
    https://slashpage.com/tee-yod-hd-thai-imax
    https://tee-yodhdthai.framer.media/
    https://gist.github.com/jiklopa/940778529346fa9d35064d47073f605a
    https://m.facebook.com/media/set/?set=a.1242375513491457
    https://herbalmeds-forum.biolife.com.my/d/32071-ftyhjuiokl

    kdcfrrw

  • https://slashpage.com/chasemax-o55gg
    https://baskadia.com/post/2xilz
    https://slashpage.com/grdragon-nrq5e
    https://slashpage.com/russinh-o9hjt
    https://baskadia.com/post/2xj45
    https://slashpage.com/asyafil-d5j8x
    https://slashpage.com/afana-17suo
    https://slashpage.com/assur-qe9vm
    https://slashpage.com/judyddd-2rb0k
    https://slashpage.com/alexei2turcan-z7944
    https://baskadia.com/post/2xkdf
    https://www.eventleaf.com/Attendee/Attendee/EventPage?eId=xUm7ze%2FZwwdLftwveASfTA%3D%3D
    https://www.eventleaf.com/Attendee/Attendee/EventPage?eId=3ja4WPU29%2F3s%2FCef%2BDU%2FiQ%3D%3D
    https://slashpage.com/robincarboni-f797w
    https://www.eventleaf.com/Attendee/Attendee/EventPage?eId=S5t7cDvOpIBS19IbGsIXUA%3D%3D
    https://baskadia.com/post/2xn5q
    https://baskadia.com/post/2xncq
    https://www.eventleaf.com/Attendee/Attendee/EventPage?eId=6yLqWK13VkPmJTbFMvtNPw%3D%3D
    https://slashpage.com/bnystie2-f8ywk
    https://www.eventleaf.com/Attendee/Attendee/EventPage?eId=9%2BIPCv%2B11%2FPEq9zPjzv4LQ%3D%3D
    https://www.eventleaf.com/Attendee/Attendee/EventPage?eId=Ua3B4dBeIqdOy4ShqDnaeA%3D%3D
    https://nets-flix.xyz

    renessans1970

  • https://www.flickr.com/people/4kings2hd/
    https://www.flickr.com/photos/4kings2hd/53495983444/
    https://app.decipad.com/n/-4Kings-2-2024-4-2-FHD-1080i%3Arc_3GbTaLXjYD5b1MCSyk
    https://app.decipad.com/n/-4-2-2023-4kings-2-HD-1080p-%3AUskLE0Ng-nlgVWyn4wDyN
    https://form.dragnsurvey.com/survey/r/bb1bf158
    https://gheiant-vops-szaip.yolasite.com/
    https://m.facebook.com/media/set/?set=a.1170259917287119
    https://slashpage.com/dramamarrymyhusbandep10
    https://gist.github.com/kaniasa/7456ae19d622d3e1f91640da1d45296d
    https://slashpage.com/marrymyhusbandep10series
    https://marrymyhusbandep10.framer.media/
    https://m.facebook.com/media/set/?set=a.1170288063950971
    https://m.facebook.com/media/set/?set=a.1241533123575696
    https://gist.github.com/akilers/fe82caa91173029cef093e7f6fbdd8ca
    https://ashopforkillersep5.framer.wiki/
    https://m.facebook.com/media/set/?set=a.1241551993573809
    https://slashpage.com/2024-4king2hdvthai
    https://slashpage.com/4kings2hdvthai
    https://gist.github.com/salindri/b54721b95bb3e35c31c18a32453c61d1
    https://gist.github.com/salindri/983901b0abfa1b18d6420d83e01276c8
    https://hdkings2thai.framer.media/
    https://herbalmeds-forum.biolife.com.my/d/31873-gerftyui

    lacfrec

  • https://community.oppo.com/thread/1519675399036993542
    https://community.oppo.com/thread/1519713362169036800
    https://community.oppo.com/thread/1519718676662583296
    https://ko.marrymyhusbandep10.talenteria.online/
    https://series.ashopforkillerep5ep6.talenteria.online/
    https://marrymyhusbandep10.discut.io/p/chiiriisekaahlii-saamiikhnniiaecchkfriiaiheth-marry-my-husband-chabaithy-ep-10-t-nthii-10-phaakyaithy-etmeruue-ngfrii-thukt-n-38ejdskdm4uj
    https://ashopforkillersep56.discut.io/p/duu-mrdkraannakkhaa-a-shop-for-killers-chabaithy-t-nthii-ep-5-6-chiiriisekaahlii-etm-eruue-ngfrii-thukt-n-cq60gghvney3
    https://form.dragnsurvey.com/survey/r/06a0e860
    https://form.dragnsurvey.com/survey/r/2761bec3
    https://app.decipad.com/n/-2024-Tee-Yod-UHD%3AHkJFLgyHb8HAjGdlK3Ke6

    rsdf

  • https://gist.github.com/fretyua/03b61df0c882babd1b1c9480d3e22ac0
    https://gist.github.com/manfresa/452fe167dd2559cde922e636fb0b6bb3
    https://gist.github.com/manfresa/333ee2dc25511105474a5a53c22796c0
    https://gist.github.com/manfresa/7ed379f8a416e4b71fdef6276f2dce74
    https://gist.github.com/adefty/ed8052203ffc7fde47ff58e3a6f56d44
    https://myloveinthecountrysideep6-7.framer.media/
    https://gist.github.com/adefty/7fc3513fd8f35b416ddc832c9fb0f83d
    https://slashpage.com/a-shop-for-killers-ep5-6-thai
    https://slashpage.com/a-shop-for-killers-ep5-hd
    https://slashpage.com/myloveinthecountryside-ep7-8
    https://slashpage.com/myloveinthecountryside-ep7-8th
    https://slashpage.com/our-love-triangle-ep1
    https://ourlovetriangleep1.framer.wiki/
    https://slashpage.com/couple-palace-ep1
    https://www.flickr.com/people/4kings2hd/
    https://www.flickr.com/photos/4kings2hd/53495983444/
    https://trioub-laof-plancy.yolasite.com/
    https://app.decipad.com/n/-4Kings-2-2024-4-2-FHD-1080i%3Arc_3GbTaLXjYD5b1MCSyk
    https://app.decipad.com/n/-4-2-2023-4kings-2-HD-1080p-%3AUskLE0Ng-nlgVWyn4wDyN
    https://www.flickr.com/people/marrymyhusbandep9/
    https://www.flickr.com/photos/marrymyhusbandep9/53494927995/
    https://about.me/MarryMyHusbandep9
    https://herbalmeds-forum.biolife.com.my/d/31831-gerftyu

    gasder

Leave a comment

Back to New Posts