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

5449 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.zola.com/wedding/4-kings-2
    https://www.imdb.com/list/ls526324770/

    daem

  • https://es.surveymonkey.com/r/JVY3L37

    daem

  • https://es.surveymonkey.com/r/JWRSWMM
    https://es.surveymonkey.com/r/JWPFF93
    https://es.surveymonkey.com/r/PFKLGZ2
    https://www.taskade.com/p/hd-2023-01HGW1XYF980HPTA6DKY2ZFSD2
    https://www.taskade.com/p/2023-01HGW2A8168RDF2S83363G71AS
    https://www.taskade.com/p/hd-01HGW2MYEEY02JW79KJ7GBY1HQ
    https://simplified.com/docs/p/2023-hd1080p-4k-6aead791-5555-4973-b5de-1846bc5a834f
    https://simplified.com/docs/p/2023-5072c916-ffdc-46fc-a461-4be88e0de603
    https://simplified.com/docs/p/sup-pa-rer-2023-hd-a9c26465-2784-4f13-b8ae-3607063a1553

    https://es.surveymonkey.com/r/JGRH6C2
    https://es.surveymonkey.com/r/JBMP3Y7
    https://es.surveymonkey.com/r/JPT53KF
    https://www.taskade.com/p/2023-01HGW6RH2DE8WCC5RFNKGGPZNY
    https://www.taskade.com/p/hd-01HGW701E5X98NARC8SHKABHZW
    https://www.taskade.com/p/2023-hd-1080p-4-k-01HGW77N6AEEM2WEWZJ98THTQ7
    https://simplified.com/docs/p/full-hd-6020f751-9188-41eb-9cc3-ca1c3d4bf561
    https://simplified.com/docs/p/2023-1e12dae5-c6a2-4caa-898e-b85a89393b81
    https://simplified.com/docs/p/sup-pa-rer-2023-hd-69ea1b03-a8b5-414c-98d3-3b0c05971441

    herbertlawson

  • https://baskadia.com/post/1bx7d
    https://groups.google.com/g/moviesonlineeropa/c/K84Nt5lYgL0/m/npYtHsJjAQAJ
    https://groups.google.com/g/moviesonlineeropa/c/2B0J1VbXXsE/m/aswXYKlkAQAJ
    https://groups.google.com/g/moviesonlineeropa/c/A0PoFtZqYb8/m/4XGzDNVkAQAJ
    https://groups.google.com/g/theropecurse2/c/_30D7N8GVZ8/m/-x6ESftvAQAJ
    https://groups.google.com/g/netflixxyzonline/c/oXScas5fje4/m/iDboknDNAQAJ
    https://groups.google.com/g/renaisanceonline/c/xpV1DW0YyV0/m/9OxYCDRbAQAJ
    https://gamma.app/public/2-The-Marvels-20231080P-cis73zrwv214ob2
    https://gamma.app/public/2—m8s6f0ety8evj83
    https://gamma.app/public/22023-The-Marvels-HD-eu9jplpge9tk1ym
    https://gamma.app/public/2023-1080P-x5am4o9r56zjrt9
    https://gamma.app/public/10-Godzilla-Minus-One—5wvwnsp85h4geed

    nwarikoo

  • https://groups.google.com/g/comp.text.tex/c/RYP37SL17ug/m/ji7oHag1AQAJ
    https://groups.google.com/g/comp.text.tex/c/CbglGsLXNGc/m/fo-3KE1AQAJ
    https://groups.google.com/g/comp.text.tex/c/c6_uAQ9aptw/m/9BgKtJw1AQAJ
    https://groups.google.com/g/comp.text.tex/c/cZwVDcGttQQ/m/GF4SIJY1AQAJ
    https://groups.google.com/g/comp.text.tex/c/t6sq4oZ0A4o/m/oCSiPJE1AQAJ
    https://groups.google.com/g/comp.text.tex/c/-I6vG-XfC-Y/m/6fdYLo01AQAJ
    https://groups.google.com/g/comp.text.tex/c/K73mEVI7Fbc/m/uXHxiXY1AQAJ
    https://groups.google.com/g/comp.text.tex/c/cepynh8TpG0
    https://groups.google.com/g/comp.text.tex/c/wJHSTSBnF54
    https://groups.google.com/g/comp.text.tex/c/W57rA-ZVYJA
    https://groups.google.com/g/comp.text.tex/c/CGVuiLRhexE
    https://groups.google.com/g/comp.text.tex/c/qJvyy4v4IpE
    https://groups.google.com/g/comp.text.tex/c/HLpCkLLzFZs
    https://groups.google.com/g/comp.text.tex/c/a1iLX5G0t-U
    https://groups.google.com/g/comp.text.tex/c/uHsOL4q3XTU
    https://groups.google.com/g/comp.text.tex/c/3dWuxxahj_M
    https://groups.google.com/g/comp.text.tex/c/vQF9jRRdELM
    https://groups.google.com/g/comp.os.vms/c/gUYtRbqd620/m/NPLUz2bdAAAJ
    https://groups.google.com/g/comp.os.vms/c/qeofXkXYqLg/m/CqeEiF7dAAAJ
    https://groups.google.com/g/comp.os.vms/c/gAxtkUuZioE/m/rG5281bdAAAJ
    https://groups.google.com/g/comp.os.vms/c/e1FBfQYUY0k/m/oGgCYlHdAAAJ
    https://groups.google.com/g/comp.os.vms/c/-LzOM4VAY9o/m/NUzzOUvdAAAJ
    https://groups.google.com/g/comp.os.vms/c/kRe9D9RNph0/m/96Zel0bdAAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/mEi4f29XZzg/m/WBFOd7-3AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/kqF-gIF6UVI/m/lImS2bi3AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/Hb8_fXkbsg0/m/-KaMlam3AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/AThxobJvxss/m/Wpu6P6C3AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/hnR1Cqc4Z3E/m/T_gIQZq3AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/MmC4ZO4cvhI/m/493bGIy3AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/O7-lpP48Ll0/m/02YYb4W3AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/tN5bWsdJans/m/mkXEp363AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/vXFdPOCl8dQ/m/hXqcYnm3AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/0m15ACV2Yko/m/L1FBvnO3AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/Dt3Si7O5EtY/m/Jdqq1mm3AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/Wm2MXbzHD2Y/m/EKsP3mO3AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/GePjQx7LV70/m/DRUN4V23AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/31GfT6UM5hE/m/QJHTUVe3AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/2TNyy    tWGuU/m/QONUSUu3AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/bKGmokWSqhI/m/44FyiDy3AAAJ
    https://groups.google.com/g/comp.os.vms/c/tpksu0FET10/m/8-tPFzLeAAAJ

    faisngopi

Leave a comment

Back to New Posts