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

5390 comments

Your comment was posted successfully! Thank you!

  • https://trailblazer.me/id/harrypotterpuzzlesfreegoldgeneratornoverification
    https://trailblazer.me/id/harrypotterpuzzlesfreeupdatedgoldgenerator2023
    https://trailblazer.me/id/getharrypotterpuzzlesfreegoldgeneratornewtrick
    https://trailblazer.me/id/harrypotterpuzzlesfreeunlimitedgoldgenerator
    https://trailblazer.me/id/workingharrypotterpuzzlesfreegoldgeneratornosurvey
    https://trailblazer.me/id/minionrushfreetokensgeneratornolegit
    https://trailblazer.me/id/minionrushfreeupdatedtokensgeneratornohumansurvey
    https://trailblazer.me/id/getminionrushfreecoinsgeneratornoverification
    https://trailblazer.me/id/minionrushfreeunlimitedtokensgeneratornohumansurvey
    https://trailblazer.me/id/minonrushfreecoinsgeneratortrustednoverify
    https://trailblazer.me/id/simcityfreesimoleansgeneratornolegit
    https://trailblazer.me/id/simcityfreeupdatedsimoleansgeneratornoverification
    https://trailblazer.me/id/getfreesimcityfreesimcashgeneratornewtrick
    https://trailblazer.me/id/simcityfreeunlimitedsimcashgeneratornoverification
    https://trailblazer.me/id/workingsimcityfreesimcashgeneratornosurvey
    https://trailblazer.me/id/stateofsurvivalfreestaminageneratornolegit
    https://trailblazer.me/id/stateofsurvivalfreeupdatedstaminageneratornoverify
    https://trailblazer.me/id/getstateofsurvivalfreebiocapsgeneratornoverification
    https://trailblazer.me/id/stateofsurvivalfreeunlimitedstaminageneratornoverification
    https://trailblazer.me/id/simcityfreeworkingsimoleansgeneratornoverification
    https://trailblazer.me/id/instagramfreeverifiedbadgegenerator
    https://trailblazer.me/id/instagramfreeupdatedverifiedbadgegenerator
    https://trailblazer.me/id/getinstagramfreeverifiedbadgegenerator
    https://trailblazer.me/id/instagramfreeunlimitedverifiedbadgemethodgenerator
    https://trailblazer.me/id/workingfreeinstagramfreeverifiedbadgegeneratornoverification
    https://trailblazer.me/id/fifa22freecoinsgeneratornohumansurveyrequired
    https://trailblazer.me/id/fifa22freeupdatedcoinsgeneratornohumanverify
    https://trailblazer.me/id/fifa33freepointsgeneratornohumanverificationrequired
    https://trailblazer.me/id/fifa22freeunlimitedcoinsgeneratornewtrick
    https://trailblazer.me/id/securefifa22freepointsgeneratornoverification2023
    https://trailblazer.me/id/dreamleaguesoccerfreecoinsgeneratornohumanverificationrequired
    https://trailblazer.me/id/dreamleaguesoccerupdatedfree1kcoinsgenerator
    https://trailblazer.me/id/getdreamleaguesoccerfreecoinsgeneratornewtrick
    https://trailblazer.me/id/dreamleaguesoccerfreeunlimitedcoinseneratornewmethod
    https://trailblazer.me/id/securedreamleaguesoccerfreecoinsgeneratornosurvey
    https://trailblazer.me/id/thesevendeadlysinsfreecoinsgeneratornolegit
    https://trailblazer.me/id/thesevendeadlysinsupdatedfreecoinsgenerator
    https://trailblazer.me/id/getthesevendeadlysinsfreecoinsgenerator2023
    https://trailblazer.me/id/thesevendeadlysinsfreeunlimitedcoinsgeneratornewtrick
    https://trailblazer.me/id/thesevendeadlysinsfreeworkingdiamondsgeneratornosurvey
    https://trailblazer.me/id/recroomfreetokensgeneratornewtrick
    https://trailblazer.me/id/recroomupdatedfreetokensgeneratornohumanverify
    https://trailblazer.me/id/getrecroomfreetokensgeneratornewtrick
    https://trailblazer.me/id/recroomfreeunlimitedtokensgeneratornewmethod
    https://trailblazer.me/id/securerecroomfreetokensgeneratornohumanverification
    https://trailblazer.me/id/sheinfreecodesgeneratornohumanverification
    https://trailblazer.me/id/sheinfreeupdatedcodesgeneratornewtrick
    https://trailblazer.me/id/getsheinfree250dollargiftcardgenerator
    https://trailblazer.me/id/sheinfreeunlimitedgiftcardgeneratornewtrick
    https://www.pastery.net/jaexgn/
    https://notes.io/qJUdL
    https://rextester.com/QDJQ95762
    https://pasteio.com/xtY7uMq0qRTa
    https://pastelink.net/9zj8ap65
    https://paiza.io/projects/kez1oIhdRb3LWHAFJt_kzw
    https://ide.geeksforgeeks.org/online-c-compiler/2542f9e1-175e-4949-b5d6-60396fa4a196
    https://paste.firnsy.com/paste/IdKvXUHYC0p
    https://paste.enginehub.org/-HhUkKGCR
    https://jsfiddle.net/1Ljayc9v/
    https://paste.ee/p/561YG
    https://yamcode.com/sdfsd-9516

    Sevendeadly Signs

  • https://laylo.com/laylo-6ptucqd
    https://laylo.com/laylo-kpzlqi6
    https://laylo.com/laylo-5rwoeef
    https://laylo.com/laylo-vfl4qaw
    https://laylo.com/laylo-gw6k1qi
    https://laylo.com/laylo-f8s8kqc
    https://laylo.com/laylo-gbsjgvd
    https://laylo.com/laylo-eqrhhdd
    https://laylo.com/laylo-mfup0s5
    https://laylo.com/laylo-i488kh2
    https://laylo.com/laylo-grtktrg
    https://cccv.to/tronaressubhd

    Taylor Swift

  • YES IT’S TRUE
    WE HACK LOTTERY MACHINES TO HELP THE POOR AND LESS PRIVILEGES IN OUR SOCIETIES. GET YOUR %100 WINNING DIGITS FROM US TODAY.

    Lotteries Everywhere Randomly Produced The Winning Numbers In Real Time, It’s Hard To Imagine How That Lottery Hacking Saved So Many Poor Americans In Ohio.

    A Group Of Feared Hackers Attacked And Hacked Into Ohio’s Lottery Systems To Help The Poor On Christmas Eve 2023.

    Ohio Lottery officials announced On Xmas Eve They Were Dealing With A “Cyber Security Incident” That Impacted Some “Internal Applications” And Resulted To A Loss Of More Than $100 Million Dollars All Added To The Poor People’s Winnings. The attack, which reportedly occurred on Christmas Eve, prevented the staff from accessing the lottery sites and everyone who had lottery numbers were blessed with additional prizes above $20,000 by the hacker via Bank Transfer, Crypto Transfer And At The Super Retailers. Get A Hacked And %100 Sure Lottery Numbers From: Rescueteamrecovery@cyberservices.com

    Contact: Rescueteamrecovery@cyberservices.com

    Whatsapp: +14706372676

    https://youtube.com/shorts/VCE7mcnb48I?si=3Ms34Ww1TuFzMBV1

    https://youtube.com/shorts/VCE7mcnb48I?si=WguNgW8p8mJVLI2R

    Philip Truta

  • YES IT’S TRUE
    WE HACK LOTTERY MACHINES TO HELP THE POOR AND LESS PRIVILEGES IN OUR SOCIETIES. GET YOUR %100 WINNING DIGITS FROM US TODAY.

    Lotteries Everywhere Randomly Produced The Winning Numbers In Real Time, It’s Hard To Imagine How That Lottery Hacking Saved So Many Poor Americans In Ohio.

    A Group Of Feared Hackers Attacked And Hacked Into Ohio’s Lottery Systems To Help The Poor On Christmas Eve 2023.

    Ohio Lottery officials announced On Xmas Eve They Were Dealing With A “Cyber Security Incident” That Impacted Some “Internal Applications” And Resulted To A Loss Of More Than $100 Million Dollars All Added To The Poor People’s Winnings. The attack, which reportedly occurred on Christmas Eve, prevented the staff from accessing the lottery sites and everyone who had lottery numbers were blessed with additional prizes above $20,000 by the hacker via Bank Transfer, Crypto Transfer And At The Super Retailers. Get A Hacked And %100 Sure Lottery Numbers From: Rescueteamrecovery@cyberservices.com

    Contact: Rescueteamrecovery@cyberservices.com

    Whatsapp: +14706372676

    https://youtube.com/shorts/VCE7mcnb48I?si=3Ms34Ww1TuFzMBV1

    https://youtube.com/shorts/VCE7mcnb48I?si=WguNgW8p8mJVLI2R

    Philip Truta

  • I’m retired, and like many people my age, I wanted to find a way to make my savings last longer and maybe grow a little. I’d heard so much about Bitcoin and how it was the future, so when I came across an ‘investment opportunity’ that looked professional and trustworthy, I thought I’d give it a try. At first, everything seemed fine. The account they set up for me showed profits increasing, and they even allowed me to make a small withdrawal in the beginning. That made me feel confident, so I invested more of my retirement funds. But when I tried to take out a larger amount, everything went silent. Suddenly, I couldn’t log in, and my emails went unanswered. That’s when I realized I had been scammed. The feeling was devastating. This wasn’t just money, it was part of the savings I had worked my entire life for. I felt foolish, embarrassed, and very alone. Every article I read said the same thing: once Bitcoin is gone, it can’t be recovered. I thought I had to accept the loss and move on, even though it weighed heavily on me. Then I learned about GRAYWARE TECH SERVICE. At first, I was hesitant, after being scammed once, I wasn’t sure I could trust anyone again. But from the very first conversation, they treated me with kindness and respect. They didn’t make me feel judged, and they explained the process in a way I could understand. I gave them all the details I had, transaction IDs, wallet addresses, and emails from the scammers. They went to work right away and kept me updated every step of the way. Weeks later, they achieved what I thought was impossible: they recovered a significant portion of my stolen Bitcoin and returned it to me safely. I cannot describe the relief I felt. Knowing that I hadn’t completely lost those funds gave me back peace of mind and restored some of the security I need in retirement. I will forever be grateful to GRAYWARE TECH SERVICE. They gave me back not only my money but also my confidence. If you’ve been scammed, no matter your age, please don’t give up hope. I thought I had lost everything for good, but recovery is possible, and I’m proof of it. You can reach them on whatsapp+18582759508 web at ( https://graywaretechservice.com/ )    also on Mail: (contact@graywaretechservice.com

    Marcus Koss

  • https://gist.github.com/JenieRoyeto/42914c5be57eb085efc1eb7b28d75e37
    https://gist.github.com/JenieRoyeto/d2916a0fd43bb96b75c9dc0d09d61da1
    https://gist.github.com/JenieRoyeto/ae8521ee05853bf06c288f4111c74edb
    https://gist.github.com/JenieRoyeto/237bec17c37798f6a73a25c64101fa92
    https://gist.github.com/JenieRoyeto/22d2c9c73f38e361b9ae9f532f1c9233
    https://gist.github.com/SitiJenniey/308c2f4510c76d82b2f6490936a90c2e
    https://gist.github.com/SitiJenniey/0e21eb86e74ea7478e05e1522a1f76ae
    https://gist.github.com/SitiJenniey/a88e718250332c002080505c9ef8e548
    https://gist.github.com/SitiJenniey/ea0dbdbfddd6b857cc797e743b912b55
    https://gist.github.com/SitiJenniey/e86f46406c449072d29e5679a78f51af
    https://gist.github.com/SitiJisooya/54b8b7074d34aab4c05c4e81a0af31e4
    https://gist.github.com/SitiJisooya/d56f2453ef2d206ba32f2754d7aaa31e
    https://gist.github.com/SitiJisooya/b3bb3926961548bc7006ddb8c5eebc25
    https://gist.github.com/SitiJisooya/d87328520f996ce9a6ddc5ad7b65ebfb
    https://gist.github.com/SitiJisooya/b0dd4e7168c27bd6edc0c10b7ff2b69d
    https://gist.github.com/SitiJisoo46/b30a7707bb829faf0e0f2e9b399cfd9b
    https://gist.github.com/SitiJisoo46/d2e82a1b810e82d608eebc164b81490b
    https://gist.github.com/SitiJisoo46/cb3a3202c592fba1e94c8ee9f80de24e
    https://gist.github.com/SitiJisoo46/2e89e443c777af6959daf8771de22c49
    https://gist.github.com/SitiJisoo46/0413178c8c439465f5ef1978885f4368
    https://www.surveyking.com/survey/p9yfj
    https://letterboxd.com/berakbauyaa/list/cvhdfc/
    https://paste.thezomg.com/380239/17613119/
    https://paste.ofcode.org/bQzdDWr6bAk3bHLvdGcQs3
    https://paste.me/?new=true
    https://hackmd.io/RpzsUQngScemEfAGwGLvpA
    https://medium.com/@ayambayayooo23/dfgvx-fb9b7ebdc711
    https://wokwi.com/projects/445700530640555009
    https://www.onlinegdb.com/fork/38klcfgKa
    https://ideone.com/hkthTQ
    https://paiza.io/projects/usFrWIPQcitdRSgoky6ANw?language=php
    https://jsbin.com/cudolazeve/edit?html,output
    https://sebsauvage.net/paste/?368e23b60767a815#IhWZqUFEt6WrcpzP1YI4t6FUSOul1vhBjdASuTxyW2A
    https://www.onlinegdb.com/fork/38klcfgKa#
    https://telegra.ph/sdgfesd-10-24
    https://glot.io/snippets/hcbzn4fqjz
    https://justpaste.it/ao2oj
    https://www.bankier.pl/forum/wiadomosc-zapisana?post_id=72484021&obs=&emal=&st=1&thread_id=
    https://paste.intergen.online/view/f0896140
    https://ivpaste.com/v/hmajnQb7H4
    https://freepaste.link/2×3njk3v3g
    https://etextpad.com/mmbz7lpvm8
    https://paste.enginehub.org/fzR4QhkHo
    https://rentry.co/9o3ztpt6
    https://paste.myst.rs/7vqivrjh
    https://paste.laravel.io/b789c9eb-42fb-497f-b8f9-752818d5081d
    https://paste.feed-the-beast.com/qxnD3rr4X+o
    https://www.wowace.com/paste/6e07b56b
    http://nopaste.ceske-hry.cz/1553389
    https://paste.vpsfree.cz/Ks2vryKz
    https://notepad.pw/1q70ZQlCmjUIim88xPKd
    https://paste.kodi.tv/adawobidov
    https://notes.io/ew2de
    https://paste.gd/Ecsqg7MI

    [.WATCH.] Oddity (+FullMovie!) Online For Free At Home

Leave a comment

Back to New Posts