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

5273 comments

Your comment was posted successfully! Thank you!

  • https://github.com/nhjoshua58/Generate-now/issues/16#issue-1816659447
    https://github.com/nhjoshua58/Generate-now/issues/17#issue-1816663453
    https://github.com/nhjoshua58/Generate-now/issues/18#issue-1816664146
    https://github.com/nhjoshua58/Generate-now/issues/19#issue-1816664694
    https://github.com/nhjoshua58/Generate-now/issues/20#issue-1816666762
    https://github.com/nhjoshua58/Generate-now/issues/21#issue-1816670372
    https://github.com/nhjoshua58/Generate-now/issues/22#issue-1816671037
    https://github.com/nhjoshua58/Generate-now/issues/23#issue-1816671938
    https://github.com/nhjoshua58/Generate-now/issues/24#issue-1816674007
    https://github.com/nhjoshua58/Generate-now/issues/25#issue-1816674575
    https://www.niftygateway.com/csgofreeskinsgeneratornewtrick2023 https://www.niftygateway.com/csgoupdatedfreeskinsgeneratornohumanverification
    https://www.niftygateway.com/getcsgofreeskinsgeneratornewmethod2023 https://www.niftygateway.com/csgofreeunlimitedskinsgeneratornohumanverification2023
    https://www.niftygateway.com/workingcsgofreeskinsgeneratornohumansurvey https://www.niftygateway.com/highrisefreegoldgeneratornohumanverification2023
    https://www.niftygateway.com/highriseupdatedfreegoldgeneratornewtrick2023 https://www.niftygateway.com/gethighrisefreegoldgeneratornewmethodnosurvey
    https://www.niftygateway.com/highrisefreeunlimitedgoldgeneratornohumanverification https://www.niftygateway.com/trustedhighrisefreegoldgeneratornohumanverify
    https://www.niftygateway.com/efootballfreecoinsgeneratornohumanverification2023 https://www.niftygateway.com/efootballupdatedfreecoinsgeneratornohumanverification2023
    https://www.niftygateway.com/getefootballfreecoinsgeneratornohumansurvey2023 https://www.niftygateway.com/efootballfreeunlimitedcoinsgeneratornohumanverification
    https://www.niftygateway.com/efootballfreeworkingcoinsgeneratornohumanverification2023 https://www.niftygateway.com/overwatch2freecoinsgeneratornohumanverification
    https://www.niftygateway.com/overwatch2updatedfreecoinsgeneratornoverification2023 https://www.niftygateway.com/getoverwatch2freecoinsgeneratornohumansurvey2023
    https://www.niftygateway.com/overwatch2freeunlimitedcoinsgeneratornohumanverification2023 https://www.niftygateway.com/workingoverwatch2freecoinsgeneratornohumanverification2023
    https://www.pastery.net/rqfuhk/
    https://notes.io/qHdgL
    https://rextester.com/MBE80203
    https://pasteio.com/xZnJtuoHGaM0
    https://pastelink.net/vhg42iwg
    https://paiza.io/projects/vJ5KmzLmYvGEf8wwoeQylA
    https://ide.geeksforgeeks.org/online-c-compiler/6fd9d956-a13b-4863-9feb-655112581c84
    https://paste.firnsy.com/paste/mQ1FiTr7yHA
    https://paste.enginehub.org/ieCiRz81Y
    https://jsfiddle.net/8Lb2hayn/
    https://paste.ee/p/hvwhz
    https://yamcode.com/dfzxc-8945

    minion rush

  • CRYPTO RECOVERY SERVICE 2024 WITH LOST RECOVERY MASTERS

    Lost Recovery Masters are Cyber skilled hackers with special abilities and skills that enact penetration to help victims of Crypto Fraudulent activities who are faced with cyber challenges get back their lost funds.
    In conclusion, Lost Recovery Masters emerges as the best company to recover crypto after a scam due to its unmatched expertise, utilization of cutting-edge technology, and commitment to ethical practices. With a proven track record of success, a dedication to staying abreast of technological advancements, and a focus on transparency and client communication, Lost Recovery Masters sets the gold standard for crypto recovery services. By entrusting your crypto recovery needs to Lost Recovery Masters, you can rest assured that your assets are in capable hands, ready to be recovered and restored:
    Contact them on:
    Whatsapp: (+44(7537)-105921)
    Email: (Support@lostrecoverymasters.com)
    Website: https://lostrecoverymasters.com/

    Mark Fedoro

  • https://m.imdb.com/list/ls547124235/
    https://m.imdb.com/list/ls547124967/
    https://m.imdb.com/list/ls547128760/
    https://m.imdb.com/list/ls547128133/
    https://m.imdb.com/list/ls547145719/
    https://github.com/familika-serbaja
    https://github.com/dalimans-kaler
    https://github.com/hajkmika-dertya
    https://github.com/bagedor-cauu
    https://portaly.cc/MongVuotVietsub
    https://www.ticketleap.events/tickets/mongvuotvietsub/xem-phim-mong-vuot-2024-full-hd-truc-tuyen-mien-phi-vietsub-thuyet-minh
    https://demo.hedgedoc.org/s/TiKv7forp
    https://herbalmeds-forum.biolife.com.my/d/75452-vbghyuji
    https://www.bankier.pl/forum/temat_mariejenkms0219-9-3-gmail-com,66652635.html
    https://pastelink.net/388g78fk
    https://wandering.flarum.cloud/d/68223-camiskila
    https://snippet.host/utojox
    https://swipestudio.co/forums/discussion/general/vdsweacds
    https://tempaste.com/73oc12kftY1
    https://forum.instube.com/d/96465-bnhjsawer
    https://click4r.com/posts/g/17003650/nmjktgf
    https://forum.woimortal.com/forum/change-log/11414-jkmnjhsa

    juikop

  • https://m.imdb.com/list/ls547126787
    https://m.imdb.com/list/ls547126132
    https://m.imdb.com/list/ls547126331
    https://m.imdb.com/list/ls547126472
    https://m.imdb.com/list/ls547126490
    https://m.imdb.com/list/ls547126951
    https://m.imdb.com/list/ls547122657
    https://m.imdb.com/list/ls547122639
    https://m.imdb.com/list/ls547122690
    https://m.imdb.com/list/ls547122292

    rgffds

  • https://www.imdb.com/list/ls547551369
    https://www.imdb.com/list/ls547551606
    https://www.imdb.com/list/ls547551222
    https://www.imdb.com/list/ls547551479
    https://www.imdb.com/list/ls547551952
    https://www.imdb.com/list/ls547553090
    https://www.imdb.com/list/ls547553573
    https://www.imdb.com/list/ls547553112
    https://www.imdb.com/list/ls547553805
    https://www.imdb.com/list/ls547556014
    https://m.imdb.com/list/ls547551369
    https://m.imdb.com/list/ls547551606
    https://m.imdb.com/list/ls547551222
    https://m.imdb.com/list/ls547551479
    https://m.imdb.com/list/ls547551952
    https://m.imdb.com/list/ls547553090
    https://m.imdb.com/list/ls547553573
    https://m.imdb.com/list/ls547553112
    https://m.imdb.com/list/ls547553805
    https://m.imdb.com/list/ls547556014
    https://m.imdb.com/list/ls545942519
    https://m.imdb.com/list/ls545293131
    https://m.imdb.com/list/ls545293205
    https://m.imdb.com/list/ls545293952
    https://m.imdb.com/list/ls545296539
    https://m.imdb.com/list/ls545296168
    https://m.imdb.com/list/ls545292003
    https://m.imdb.com/list/ls545292745
    https://m.imdb.com/list/ls545292314
    https://m.imdb.com/list/ls545292402
    https://m.imdb.com/list/ls545292938
    https://m.imdb.com/list/ls545271443
    https://m.imdb.com/list/ls545204863
    https://m.imdb.com/list/ls545209017
    https://m.imdb.com/list/ls545209793
    https://m.imdb.com/list/ls545208590
    https://m.imdb.com/list/ls545692959
    https://m.imdb.com/list/ls545692985
    https://m.imdb.com/list/ls545692868
    https://m.imdb.com/list/ls545324726
    https://m.imdb.com/list/ls545324244
    https://m.imdb.com/list/ls545324412
    https://m.imdb.com/list/ls545324972
    https://m.imdb.com/list/ls528362392
    https://m.imdb.com/list/ls529789510
    https://m.imdb.com/list/ls529789182
    https://m.imdb.com/list/ls545117172
    https://m.imdb.com/list/ls545117845

    dudu33

  • https://chouseisan.com/s?h=fe3c504e8fe64877ad0b751247882abe
    https://events.eventzilla.net/e/the-family-star-2024fullmovie-in-hindi-filmyzilla-download-hd-free-2138633550
    https://chouseisan.com/s?h=6d6f24a4c2694f8abe23d0dc294b85e7
    https://fs4.formsite.com/2p07lr/iqd579prfk/index
    https://maihdvietdub.peatix.com/
    https://xemphimmai2024fullhdvietsubthuyetminh.mypixieset.com/
    https://battlefy.com/xem%60phim-mai-phim-tr%E1%BB%B1c-tuy%E1%BA%BFn-%C4%91%E1%BA%A7y-%C4%91%E1%BB%A7-2024-full-hd-viet-sub
    https://battlefy.com/xem%60phim-mai-phim-tr%E1%BB%B1c-tuy%E1%BA%BFn-%C4%91%E1%BA%A7y-%C4%91%E1%BB%A7-2024-full-hd-viet-sub/xem%60phim-mai-phim-tr%E1%BB%B1c-tuy%E1%BA%BFn-%C4%91%E1%BA%A7y-%C4%91%E1%BB%A7-2024-full-hd-viet-sub/665ec6d87a04a7087fb293fa/info?infoTab=details
    https://mai-viet-sub.ticketbud.com/-xem-phim-mai-2024-phim-tr-c-tuy-n-y-full-hd-viet-sub-ef6d43283222
    https://herbalmeds-forum.biolife.com.my/d/75404-full-hd-xem-phim-mai-2024-vietsub-thuyet-minh
    https://tsubasa378.hashnode.dev/hp-omnibook-x-ai-26
    https://www.forexagone.com/forum/questions-debutants/https-maihdvietdub-peatix-com-121487

    polisisisissdsd

Leave a comment

Back to New Posts