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/splatoon2freemoneygeneratornewmethod
    https://trailblazer.me/id/splatoon2updatedfreemoneygeneratornoverification
    https://trailblazer.me/id/getsplatoon2freeexperiencegeneratornoverification2023
    https://trailblazer.me/id/splatoon2freeunlimitedexperiencegeneratornoverification
    https://trailblazer.me/id/trustedsplatoon2freemoneygeneratornoverification2023
    https://trailblazer.me/id/tactitoolfreemoneykitgeneratornolegit
    https://trailblazer.me/id/tactitoolupdatedfreemoneykitgeneratornosurvey
    https://trailblazer.me/id/gettactitoolfreemoneykitgeneratornoverification
    https://trailblazer.me/id/tactitoolfreeunlimitedmoneykitgeneratornosurvey
    https://trailblazer.me/id/workingtactitoolfreemoneykitgenerator
    https://trailblazer.me/id/thewalkingdeadsurvivialfreerubygeneratornolegit
    https://trailblazer.me/id/thewalkingdeadsurvivalfreerubygeneratornoverify
    https://trailblazer.me/id/getthewalkindeadsurvivalfreerubygeneratornosurvey
    https://trailblazer.me/id/thewalkingdeadsurvivalfreeunlimitedrubygenerator
    https://trailblazer.me/id/trustedthewalkingdeadsurvivalfreerubygenerator
    https://trailblazer.me/id/toyblastfreecoinsgeneratornolegit2023
    https://trailblazer.me/id/toyblastupdatedfreecoinsgeneratornosurvey
    https://trailblazer.me/id/gettoyblastfreecoinsgeneratornohumanverification2023
    https://trailblazer.me/id/toyblastfreeunlimitedcoinsgeneratornoverifications
    https://trailblazer.me/id/workingtoyblastfreecoinsgeneratornoverification2023
    https://trailblazer.me/id/warmachinesfreediamondsgeneratornolegit2023
    https://trailblazer.me/id/warmachinesupdatedfreediamondsgeneratornoverification
    https://trailblazer.me/id/getwarmachinesfreecoinsgeneratornosurvey
    https://trailblazer.me/id/warmachinesfreeunlimitedcoinsgeneratornoverification2023
    https://trailblazer.me/id/trustedwarmachinesfreediamondsgenerator
    https://trailblazer.me/id/zoo2animalparkfreediamondsgeneratornolegit
    https://trailblazer.me/id/zoo2animalparkupdatedfreediamondsgeneratornoverification
    https://trailblazer.me/id/getzoo2animalparkfreecoinsgeneratornoverification2023
    https://trailblazer.me/id/zoo2animalparkfreeunlimitedcoinsgeneratornosurvey
    https://trailblazer.me/id/workingzoo2animalparkfreediamondsgeneratornosurvey2023
    https://trailblazer.me/id/animalcrossingfreebellsgeneratornoverification
    https://trailblazer.me/id/animalcrossingupdatedfreebellsgenerator
    https://trailblazer.me/id/getanimalcrossingfreeleafticketsgenerator
    https://trailblazer.me/id/animalcrossingfreeunlimitedleafticketsgenerator2023
    https://trailblazer.me/id/animalcrossingfreeworkingbellsgeneratornosurvey
    https://trailblazer.me/id/battlelandsroyalefreebucksgeneratornoverification
    https://trailblazer.me/id/battlelandsroyaleupdatedfreebucksgenerator
    https://trailblazer.me/id/getbattlelandsroyalefreebucksgeneratornoverification
    https://trailblazer.me/id/battlelandsroyalefreeunlimitedbucksgeneratornosurvey
    https://trailblazer.me/id/battlelandsroyalefreeworkingbucksgeneratornoverification
    https://trailblazer.me/id/boxingstarfreegoldgeneratornolegit
    https://trailblazer.me/id/boxingstarupdatedfreegoldgeneratornosurvey
    https://trailblazer.me/id/getboxingstarfreegoldgeneratornoverification
    https://trailblazer.me/id/boxingstarfreeunlimitedgoldgeneratornoverification
    https://trailblazer.me/id/boxingstarworkingfreegoldgeneratornoverification
    https://www.pastery.net/xrqhpv/
    https://notes.io/qJ9HF
    https://rextester.com/SLUEG69502
    https://pastelink.net/w2ayz1um
    https://paiza.io/projects/zq8SSvp19hsN7XEaH0tOTA
    https://ide.geeksforgeeks.org/online-c-compiler/4b3c4daa-3eb7-4115-9795-5f40f21989ee
    https://paste.firnsy.com/paste/bNZhnoN2z2N
    https://paste.enginehub.org/XZdfDVoRy
    https://jsfiddle.net/ajfnmruv/
    https://paste.ee/p/GX9z1
    https://yamcode.com/zoo-10951
    https://jsitor.com/O4wmibzOK9
    https://rentry.co/dw8qz
    https://wow.curseforge.com/paste/3b170204
    https://wow.curseforge.com/paste/3b170204/raw
    https://dev.bukkit.org/paste/269329bf
    https://dev.bukkit.org/paste/269329bf/raw
    https://rift.curseforge.com/paste/de30c7bc
    https://rift.curseforge.com/paste/de30c7bc/raw
    https://hastebin.com/share/araronijik.bash
    http://nopaste.paefchen.net/1952721
    https://glot.io/snippets/gmuktcuu92
    https://ctftime.org/team/249717

    CHEEC

  • https://senja.io/p/pattayaheathdthai/t/a2ee868b-592b-473e-b507-5e865da852d0
    https://senja.io/p/pattayaheathdthai/r/subthai
    https://feedback.senja.io/p/duuhnangaithy-pidemuuenglaa-etmeruueng-phaakh-aithy-pattaya-heat-hd-phaakyaithy-frii
    https://feedback.senja.io/p/duuhnangaithyfrii-pidemuuenglaa-2023-duu-hnang-pidemuuenglaa-etmeruuengnailn-imax1080i
    https://rcivhf7341.expandcart.com/index.php?route=product/product&product_id=373
    https://rcivhf7341.expandcart.com/index.php?route=product/product&product_id=374
    https://rcivhf7341.expandcart.com/index.php?route=product/product&product_id=375
    https://github.com/pattayaheatsubthai2024
    https://m.facebook.com/media/set/?set=a.1175554330091011
    https://testimonial.to/%E2%96%B7%E2%9E%B2%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99%E0%B9%8C%E0%B8%9F%E0%B8%A3%E0%B8%B5-%E0%B8%9B%E0%B8%B4%E0%B8%94%E0%B9%80%E0%B8%A1%E0%B8%B7%E0%B8%AD%E0%B8%87%E0%B8%A5%E0%B9%88%E0%B8%B2-2024-%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B9%84%E0%B8%97%E0%B8%A2-pattaya-heat-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87-4k-hd
    https://github.com/TheGoldfingerHdThai2024
    https://m.facebook.com/media/set/?set=a.1175562573423520
    https://tkztte8208.expandcart.com/index.php?route=product/product&product_id=373
    https://herbalmeds-forum.biolife.com.my/d/33596-cerfy

    juikop

  • https://app.decipad.com/n/2023-IMAX1080i%3A6moo4TmYyceD4luZAvU7f/dhEmGGxYwN_f-PazfFuYM
    https://app.decipad.com/n/Undertaker-SuPaRer-HD%3A17dQYjAgaEvM3uqWZZwBu/hG_3Ws0lmRMys46mxrJHd
    https://app.decipad.com/n/2023-HD-1080p%3AxcRweY8eKEHo5HSdzMLa8/mc_ezGcBidvMDtJCmgB4U
    https://github.com/SuPaRer-HD-4K
    https://app.getcontrast.io/tee-yod-dub-thai
    https://app.getcontrast.io/register/tee-yod-dub-thai-hd
    https://app.getcontrast.io/register/tee-yod-dub-thai
    https://app.getcontrast.io/register/tee-yod-dub-thai-story
    https://github.com/TeeYodHDStoryThai
    https://app.getcontrast.io/suparer-hd
    https://app.getcontrast.io/register/suparer-hd-story
    https://app.getcontrast.io/register/suparer-hd-thai
    https://github.com/SuPaRer-Thai-4k-HD
    https://herbalmeds-forum.biolife.com.my/d/33561-dfregyu

    hsafsasa

  • https://slashpage.com/teeyod4hdthai
    https://app.getcontrast.io/tee-yod-dub-thai
    https://app.getcontrast.io/register/tee-yod-dub-thai-hd
    https://app.getcontrast.io/register/tee-yod-dub-thai
    https://app.getcontrast.io/register/tee-yod-dub-thai-story
    https://github.com/TeeYodHDStoryThai
    https://teeyodthaihd.vsble.me/
    https://teeyodthaihd.vsble.me/thai/hd/
    https://teeyodthaihd.vsble.me/thai/
    https://hdteeyodsubthai.unicornplatform.page/
    https://app.getcontrast.io/suparer-hd
    https://app.getcontrast.io/register/suparer-hd-story
    https://app.getcontrast.io/register/suparer-hd-thai
    https://github.com/SuPaRer-Thai-4k-HD
    https://hdsuparerstorythai.framer.media/
    https://app.getcontrast.io/register/ashopforkillersep7-8-thai-hd
    https://app.getcontrast.io/register/ashopforkillersep7-8thai
    https://herbalmeds-forum.biolife.com.my/d/33402-jkiop

    juikop

  • https://enjkum4398.expandcart.com/index.php?route=product/product&product_id=191
    https://github.com/A-Shop-for-Killers-EP-7-EP-8-FULL-HD
    https://github.com/ashopforkillersep7ep8
    https://storyprompt.com/reply/4C7vgU82g0BytJpaucM9
    https://storyprompt.com/reply/8abYFDwslmCTPA6eqNGE
    https://storyprompt.com/reply/kNHK7bueY13U9BKWdIli
    https://senja.io/p/play-ukN/r/sxtX0M
    https://senja.io/p/play-uxX/r/BKoGVm
    https://feedspace.io/v/KGBlTup
    https://kingmovies14jawabmang.hippovideo.io/page/suparer

    rfdsf

  • https://www.linkedin.com/pulse/delta-oto-review-85-off-app-james-fawcett-oto-review-akm3c
    https://www.linkedin.com/pulse/delta-review-full-oto-details-app-james-fawcett-kaiyum-munsi-rggme
    https://www.linkedin.com/pulse/delta-oto-1-2-3-4-5-6-7-all-otos-links-app-james-fawcett-tinni-zs6gf
    https://medium.com/@aiotoreview/delta-oto-1-2-3-4-5-6-7-all-otos-links-delta-app-oto-by-james-fawcett-f19e00d1dd97

    https://www.linkedin.com/pulse/profitrocket-review-2024-full-oto-details-bonuses-kaiyum-munsi-eqonc
    https://forum.webnovel.com/d/159887-aiwizard-oto-review-all-7-oto-otos-info-coupon-2024
    https://slashpage.com/ai-cloner-x-oto-review

    https://forum.webnovel.com/d/160346-sssj-oifjion-epojkepfm
    https://sco.lt/8Xiklc
    https://sco.lt/4kgt4C
    https://sco.lt/6Vgr0y
    https://sco.lt/53zbua
    https://sco.lt/6EevD6
    https://sco.lt/6fcoZE
    https://sco.lt/6Z62Zk
    https://www.adsthumb.com/oiufgosdvn-oi0efajc-oiwdj_516121
    https://ko-fi.com/i/IC0C6U6QJJ
    https://www.forexagone.com/forum/questions-debutants/https-www-linkedin-com-pulse-delta-oto-review-85-off-app-james-fawcett-oto-review-akm3c-101789#199343
    https://linkhay.com/blog/1043794/sdfsdfsf
    https://foldads.com/5/posts/1/1/1908548.html
    https://bemorepanda.com/en/posts/1707251665-httpswwwlinkedincompulsedelta-oto-review-85-off-app-james-fawcett-oto-review-akm3c
    https://homment.com/JnvOtvr03EAljTaggb4x
    https://tautaruna.nra.lv/forums/tema/55081-sasdsda/
    https://ezclassifiedads.com/224/posts/1/3/1891681.html
    https://forum.webnovel.com/d/160350-sddsd-wsd-a

    erererererddddd

Leave a comment

Back to New Posts