Top 20 Bodyweight WODs for CrossFit

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

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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.  


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    https://old.bitchute.com/video/7GMEKdqlf5hJ/
    https://old.bitchute.com/video/Sd1R10ub3eZO/
    https://old.bitchute.com/video/ELnBKoRM9eSk/
    https://old.bitchute.com/video/Nt2XB8jaf0sA/
    https://old.bitchute.com/video/PdtEXFCEqups/
    https://old.bitchute.com/video/vPb162uOH5bi/

    kimjongun
  • https://old.bitchute.com/video/CEjmiRcpYdQG/
    https://old.bitchute.com/video/ZBoI5JX5Mj5p/
    https://old.bitchute.com/video/Hy2xxEw8qMwa/
    https://old.bitchute.com/video/DlomFtLZMwmF/
    https://old.bitchute.com/video/OqGnTSz54AxL/
    https://old.bitchute.com/video/XFmDSFRgFWUG/
    https://old.bitchute.com/video/vFBiSJetGnYq/
    https://old.bitchute.com/video/ndshuj9872Sd/
    https://old.bitchute.com/video/KTVn5Z5e7Q19/
    https://jsbin.com/pazikenemi/edit?html,output
    https://paiza.io/projects/u3BCaeiJPQ82lhXeIu0ocw?language=php
    https://snippet.host/afhtwr
    https://ctxt.io/2/AAB4G-uLEw
    https://yamcode.com/watchfullmovieathome-2
    https://paste.centos.org/view/11ac8171
    https://glot.io/snippets/h651xeeg6y
    https://www.onlinegdb.com/l1f5m2-zO
    https://paste.intergen.online/view/1e73a1d6
    https://rextester.com/TODV2349
    https://justpaste.it/c7egn
    https://www.pastery.net/qhamrb/
    https://telegra.ph/watchfullmovieathome-04-05
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.748445.0
    https://sharing.clickup.com/9018966855/t/h/86et1x84x/LDLLLWU7SPKW48A
    https://foro.ribbon.es/topic/68216/watchfullmovieathomefree
    https://hackmd.io/@movietime/B1UOsvCpyg
    https://app.daily.dev/posts/watchfullmovieathomefree-03zgpnv5v

    kimjongun
  • https://old.bitchute.com/video/6KFfhO2jgb2N/
    https://old.bitchute.com/video/LyuGYotMPtV0/
    https://old.bitchute.com/video/ReJQymXKM6hg/
    https://old.bitchute.com/video/jA0mbTP1jWG8/
    https://old.bitchute.com/video/2eyRza19LE3g/
    https://old.bitchute.com/video/5tT95oNHF8i1/
    https://old.bitchute.com/video/q9vffLZTwwZk/
    https://old.bitchute.com/video/mVdaX6ovwSWj/
    https://old.bitchute.com/video/FKNp9OSz2D04/
    https://old.bitchute.com/video/Puu2nEr4vfy9/
    https://jsbin.com/zuyexetatu/edit?html,output
    https://paiza.io/projects/31wpNfLxuMzVchf28Uu7ig?language=php
    https://snippet.host/trbvbv
    https://ctxt.io/2/AAB4i62tFA
    https://yamcode.com/untitled-135436
    https://paste.centos.org/view/6b51a621
    https://glot.io/snippets/h64ysqpvdg
    https://www.onlinegdb.com/BUtobFFIv
    https://paste.intergen.online/view/4462f60a
    https://rextester.com/KSP38264
    https://justpaste.it/hx4wb
    https://www.pastery.net/tvuebc/
    https://telegra.ph/see-wev-sgsg-04-05
    https://hackmd.io/@movietime/H1I8ZICTJg
    https://app.daily.dev/posts/sgever-wg-es-ocptepwyk
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.748437.0

    kimjongun
  • https://cubecobra.com/cube/overview/82b3ccb3-573d-465d-b964-cd9678d62518
    https://cubecobra.com/cube/overview/32c7b6ff-a085-47df-be9f-357103015270
    https://cubecobra.com/cube/overview/47b06368-d89a-47e1-805c-264bdaac367b
    https://cubecobra.com/cube/overview/7932faf4-c0bd-4dba-83c0-4861af964410
    https://cubecobra.com/cube/overview/c48de553-cbc1-4abf-8c40-04add8c92dcf
    https://cubecobra.com/cube/overview/81e89b35-7334-4fdc-8ec9-3902c0cf693d
    https://cubecobra.com/cube/overview/82b3ccb3-573d-465d-b964-cd9678d62518
    https://cubecobra.com/cube/overview/cd1d81a7-3567-428b-8ad7-9186ecafde9f
    https://cubecobra.com/cube/overview/d963903c-deff-4cad-87e9-cd1c0206111e
    https://cubecobra.com/cube/overview/7967dbce-a14e-4ec7-ba88-2eebdf4ab3da
    https://cubecobra.com/cube/overview/5289f590-c466-4c07-bb5a-0f04804ac072
    https://cubecobra.com/cube/overview/040582f3-6d4a-473e-a5e1-1768a7ea84f0
    https://cubecobra.com/cube/overview/56a68297-e2be-435d-9db1-5a26861fd8bb
    https://cubecobra.com/cube/overview/dd910762-9846-4f7a-866b-434ac7317b6a
    https://cubecobra.com/cube/overview/f34a9abf-9077-4350-964c-5bf6a328854b
    https://cubecobra.com/cube/overview/59788214-bfb0-4a7c-ac93-c79e56106225
    https://cubecobra.com/cube/overview/7f3b3ca6-15a7-4941-94a0-2fd3133d9052
    https://cubecobra.com/cube/overview/82a49a05-d14b-49d7-9919-8e066ebe2835
    https://cubecobra.com/cube/overview/d05dc84f-b2c8-4296-85c5-a00d703febe7
    https://cubecobra.com/cube/overview/47469eaf-8eca-472d-abad-1deb72058ade
    https://cubecobra.com/cube/overview/c703715d-e116-405c-b515-76959f5597fb
    https://cubecobra.com/cube/overview/873b1fdc-4ebe-4b82-a081-b5e0d7470cd0
    https://cubecobra.com/cube/overview/65726438-3dc6-4611-b4b7-d912919faab8
    https://cubecobra.com/cube/overview/ab5611b2-44eb-4337-be0c-124178e95f88
    https://cubecobra.com/cube/overview/f21c8ebb-9655-41f4-ac1f-cd08cb9d9292
    https://cubecobra.com/cube/overview/fec5b965-fca6-41f5-8a98-9b5e3df58e1a
    https://cubecobra.com/cube/overview/a0609884-77f4-4733-8b7b-b75573fb6f30
    https://cubecobra.com/cube/overview/9ec79fa2-f6b9-4cab-b2bc-8185f4482aa1
    https://cubecobra.com/cube/overview/f347bf99-ffea-4b44-94df-4878ba43edc8
    https://cubecobra.com/cube/overview/d899271d-c467-45a6-9c62-952bdedd45f2
    https://github.com/The-Rule-of-Jenny-Pen-caly-film
    https://github.com/Screamboat-caly-film

    swsdwdwe
  • https://cubecobra.com/cube/overview/82b3ccb3-573d-465d-b964-cd9678d62518
    https://cubecobra.com/cube/overview/32c7b6ff-a085-47df-be9f-357103015270
    https://cubecobra.com/cube/overview/47b06368-d89a-47e1-805c-264bdaac367b
    https://cubecobra.com/cube/overview/7932faf4-c0bd-4dba-83c0-4861af964410
    https://cubecobra.com/cube/overview/c48de553-cbc1-4abf-8c40-04add8c92dcf
    https://cubecobra.com/cube/overview/81e89b35-7334-4fdc-8ec9-3902c0cf693d
    https://cubecobra.com/cube/overview/82b3ccb3-573d-465d-b964-cd9678d62518

    swsdwdwe

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