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

4794 comments

Your comment was posted successfully! Thank you!

  • https://www.salesforce.com/trailblazer/footballrivalsfreegoldgeneratorworking
    https://www.salesforce.com/trailblazer/footballrivalsfree1kgoldgeneratornoverification
    https://www.salesforce.com/trailblazer/footballrivalsgetfreegoldgenerator
    https://www.salesforce.com/trailblazer/footballrivalsfree2kgoldgeneratorfree
    https://www.salesforce.com/trailblazer/workingfootballrivalsfreegoldgeneratorfree
    https://www.salesforce.com/trailblazer/gardenscapesfreecoinsgeneratorworking
    https://www.salesforce.com/trailblazer/gardenscapesfree2kcoinsgeneratornoverification
    https://www.salesforce.com/trailblazer/gardenscapesgetfreecoinsgeneratorfree
    https://www.salesforce.com/trailblazer/gardenscapesfreecoinsgeneratornosurvey
    https://www.salesforce.com/trailblazer/workinggardenscapesfreecoinsgeneratornolegit
    https://www.salesforce.com/trailblazer/golfbattlefreegemsgeneratornohack
    https://www.salesforce.com/trailblazer/golfbattleupdatedfreegemsgenerator
    https://www.salesforce.com/trailblazer/golfbattlegetfreegemsgenerator
    https://www.salesforce.com/trailblazer/golfbattlefree2kgemsgeneratornosurvey
    https://www.salesforce.com/trailblazer/securegolfbattlefreegemsgeneratornosurvey
    https://www.salesforce.com/trailblazer/grimsoulfree1kthalersgenerator
    https://www.salesforce.com/trailblazer/grimsoulupdatedfreethalersgeneratornosurvey
    https://www.salesforce.com/trailblazer/grimsoulgetfreethalersgeneratornolegit
    https://www.salesforce.com/trailblazer/grimsoulfree5kthalersgenerator
    https://www.salesforce.com/trailblazer/workinggrimsoulfreethalersgeneratornoverify2023
    https://www.salesforce.com/trailblazer/gta5freedollarsgeneratorworking
    https://www.salesforce.com/trailblazer/gtavfreeupdated100dollarsgenerator
    https://www.salesforce.com/trailblazer/gtavgetfreedollarsgeneratornosurvey2023
    https://www.salesforce.com/trailblazer/gtavfree10dollarsgeneratornoverification
    https://www.salesforce.com/trailblazer/workinggtavfreedollarsgeneratornoverification2023
    https://www.salesforce.com/trailblazer/headball2free1kdiamondsgeneratornolegit
    https://www.salesforce.com/trailblazer/headball2freediamondsgeneratornewlyupdated
    https://www.salesforce.com/trailblazer/headball2getfreecoinsgeneratornosurvey
    https://www.salesforce.com/trailblazer/headball2freeunlimiteddiamondsgeneratorworking
    https://www.salesforce.com/trailblazer/secureheadball2freecoinsgeneratornosurvey
    https://www.salesforce.com/trailblazer/herowarsfreeemeraldsgeneratorworking
    https://www.salesforce.com/trailblazer/herowarsfreeemeraldsgeneratornewlyupdated
    https://www.salesforce.com/trailblazer/herowarsgetfreeemeraldsgeneratornosurvey
    https://www.salesforce.com/trailblazer/herowars2kemeraldsgeneratorsecure
    https://www.salesforce.com/trailblazer/workingherowarsfreeemeraldsgenerator2023
    https://www.salesforce.com/trailblazer/securehungrydragonfreecoinsgenerator
    https://www.salesforce.com/trailblazer/hungrydragonfreecoinsgeneratornewlyupdated
    https://www.salesforce.com/trailblazer/hungrydragongetfreecoinsgeneratornosurvey
    https://www.salesforce.com/trailblazer/hungrydragonfree2kcoinsgeneratornoverify
    https://www.salesforce.com/trailblazer/workinghungrydragonfreecoinsgenerator
    https://www.salesforce.com/trailblazer/secureidleminertycoonfreecashgenerator
    https://www.salesforce.com/trailblazer/idleminertycoonfreecashgeneratornewlyupdated
    https://www.salesforce.com/trailblazer/idleminertycoongetfreecoinsgenerator
    https://www.salesforce.com/trailblazer/idleminertycoonfree2kcoinsgenerator
    https://www.salesforce.com/trailblazer/safeidleminertycoonfreecashgeneratornoverify
    https://www.salesforce.com/trailblazer/safejetpackjoyridefreecoinsgenerator
    https://www.salesforce.com/trailblazer/jetpackjoyridefreecoinsgeneratornewlyupdated
    https://www.salesforce.com/trailblazer/getjetpackjoyridefreecoinsgeneratorworking
    https://www.salesforce.com/trailblazer/jetpackjoyridefree5kcoinsgenerator
    https://www.salesforce.com/trailblazer/workingjetpackjoyridefreecoinsgenerator
    https://www.salesforce.com/trailblazer/workingroninthelastsamuraifreegemsgenerator
    https://www.salesforce.com/trailblazer/roninthelastsamuraifreegemsgeneratornewlyupdated
    https://www.salesforce.com/trailblazer/getroninthesamuraifreegoldgeneratorfree
    https://www.salesforce.com/trailblazer/roninthelastsamurai1kcashgenerator
    https://www.salesforce.com/trailblazer/saferoninthelastsamuraifreegoldgenerator
    https://www.salesforce.com/trailblazer/warpathfreegoldgeneratornoverify
    https://www.salesforce.com/trailblazer/warpathfreegoldgeneratornewlyupdated
    https://www.salesforce.com/trailblazer/warpathgetfreegoldgeneratornoverify
    https://www.salesforce.com/trailblazer/warpathfree2kgoldgeneratornoverify
    https://www.salesforce.com/trailblazer/workingwarpathfreegoldgeneratornohumansurvey
    https://www.pastery.net/hgtwpd/
    https://notes.io/qGkyE
    https://rextester.com/IYCI56845
    https://pasteio.com/xf4xXMZzeqcO
    https://pastelink.net/fd1ct0t5
    https://paiza.io/projects/5ftdUMj-rkVM2iUX024RcQ
    https://ide.geeksforgeeks.org/online-c-compiler/e694b5d9-9388-45e6-83d6-23272d8fda76
    https://paste.firnsy.com/paste/1nSUkTWWdJm
    https://paste.enginehub.org/fMGtlPJOf
    https://jsfiddle.net/a84zhxgc/
    https://paste.ee/p/g90JH
    https://yamcode.com/gerger-202

    cxvxc

  • https://groups.google.com/g/comp.text.tex
    https://groups.google.com/g/comp.text.tex/c/zIaI9V1BEB4
    https://groups.google.com/g/comp.text.tex/c/SkBvdFfxWrY
    https://groups.google.com/g/comp.text.tex/c/7zwC7jXs0Cw
    https://groups.google.com/g/comp.text.tex/c/lBGmLUov2R8
    https://groups.google.com/g/comp.text.tex/c/pOjod7K1D1U
    https://groups.google.com/g/comp.os.vms?pli=1
    https://groups.google.com/g/comp.os.vms/c/yR9vP2JHN9I
    https://groups.google.com/g/comp.os.vms/c/yvsrwTdmA7o
    https://groups.google.com/g/comp.os.vms/c/stThScM1ESE
    https://groups.google.com/g/comp.os.vms/c/skOn4vivyPg
    https://groups.google.com/g/comp.os.vms/c/A2471t9oOSg
    https://groups.google.com/g/comp.cad.cadence
    https://groups.google.com/g/comp.cad.cadence/c/N6RmsMlcfRw
    https://groups.google.com/g/comp.cad.cadence/c/FbKgx0-eahs
    https://groups.google.com/g/comp.cad.cadence/c/V8_mLKK8_P8
    https://groups.google.com/g/comp.cad.cadence/c/lxxUxMl4Zx0
    https://groups.google.com/g/comp.cad.cadence/c/xKCbDMySvx0
    https://groups.google.com/g/comp.text.tex
    https://groups.google.com/g/comp.text.tex/c/zHWkm08pS2I
    https://groups.google.com/g/comp.text.tex/c/Mv7VZyogrjQ
    https://groups.google.com/g/comp.text.tex/c/HSrt5u7Z5JE
    https://groups.google.com/g/comp.text.tex/c/Jq5aSVUX_yg
    https://groups.google.com/g/comp.text.tex/c/FdAepkUWjEk
    https://groups.google.com/g/comp.os.vms?pli=1
    https://groups.google.com/g/comp.os.vms/c/lpacoRaT1oQ
    https://groups.google.com/g/comp.os.vms/c/rRS1CPAmvGM
    https://groups.google.com/g/comp.os.vms/c/D7IZuynrhFE
    https://groups.google.com/g/comp.os.vms/c/N-87QD4D-hw
    https://groups.google.com/g/comp.os.vms/c/-QuQzBMttpI

    Michel Jack

  • https://gamma.app/
    https://gamma.app/public/WATCH-Napoleon-2023-FullMovie-Free-Online-HD-On-STREAMINGS-b1qyj24qn5530gy
    https://gamma.app/public/WATCH-Wish-2023-FullMovie-Free-Online-HD-On-STREAMINGS-y0baw5wfpfmyqgp
    https://gamma.app/public/WATCH-Betrayal-2023-FullMovie-Free-Online-HD-On-STREAMINGS-x9lrgdbpr7nynyy
    https://gamma.app/public/WATCH-He-Killed-in-Ecstasy-2023-FullMovie-Free-Online-HD-On-STREA-wm8z7whx4w0hv7g
    https://gamma.app/public/WATCH-Godzilla-Minus-One-2023-FullMovie-Free-Online-HD-On-STREAMI-u4sf0gdxthhb6cl
    https://gamma.app/public/WATCH-The-Shift-2023-FullMovie-Free-Online-HD-On-STREAMINGS-mvn9wxt5bvplypw
    https://gamma.app/public/WATCH-Silent-Night-2023-FullMovie-Free-Online-HD-On-STREAMINGS-2hapuf8qn66jrp6
    https://gamma.app/public/WATCH-From-the-Ashes-2023-FullMovie-Free-Online-HD-On-STREAMINGS-va5kot0u5yr2giy
    https://gamma.app/public/WATCH-La-Syndicaliste-2023-FullMovie-Free-Online-HD-On-STREAMINGS-q87ncitfm0fuvc3
    https://gamma.app/public/WATCH-The-Vengeance-of-Dracula-2023-FullMovie-Free-Online-HD-On-S-jhgeaj6mnkrig16
    https://groups.google.com/g/comp.text.tex
    https://groups.google.com/g/comp.text.tex/c/uFkAaS8Oeuw
    https://groups.google.com/g/comp.text.tex/c/o2XyAVe61vE
    https://groups.google.com/g/comp.text.tex/c/6DnPZZcBddc
    https://groups.google.com/g/comp.text.tex/c/VovMZNxSedY
    https://groups.google.com/g/comp.text.tex/c/ry-Fz0xo9lA
    https://groups.google.com/g/comp.os.vms?pli=1
    https://groups.google.com/g/comp.os.vms/c/XrB3Bdwu7TY
    https://groups.google.com/g/comp.os.vms/c/3mxO3pa-QmE
    https://groups.google.com/g/comp.os.vms/c/IBxhU0sVOx4
    https://groups.google.com/g/comp.os.vms/c/s85sJsOOfyk
    https://groups.google.com/g/comp.os.vms/c/lrB1Lr2p2BM
    https://groups.google.com/g/comp.cad.cadence
    https://groups.google.com/g/comp.cad.cadence/c/3kvnHhtpkdo
    https://groups.google.com/g/comp.cad.cadence/c/gPqYadRhrYI
    https://groups.google.com/g/comp.cad.cadence/c/Idy43-v7ChA
    https://groups.google.com/g/comp.cad.cadence/c/Bu-exxJVgP8
    https://groups.google.com/g/comp.cad.cadence/c/Fslq_TNrIAo

    Michel Jack

  • https://groups.google.com/g/comp.text.tex/c/JrEGqbRJga8
    https://groups.google.com/g/comp.text.tex/c/IY3Sx-pVfa4
    https://groups.google.com/g/comp.text.tex/c/z67b-vRRaoY
    https://groups.google.com/g/comp.text.tex/c/d4-fl2SKklg
    https://groups.google.com/g/comp.text.tex/c/myoRdCeLrJM
    https://groups.google.com/g/comp.os.vms/c/-dzMtfOVQ1s
    https://groups.google.com/g/comp.os.vms/c/Qo5QKZah400
    https://groups.google.com/g/comp.os.vms/c/KWcd6f5-syM
    https://groups.google.com/g/comp.os.vms/c/6B5PSeeK6i8
    https://groups.google.com/g/comp.os.vms/c/sDhtGwi698w

    lalalily

  • https://gamma.app/public/-7-EP2-HD-FULLHD—dkyxkc4bc1k8cfr
    https://gamma.app/public/-EP15-HD-vxmaknk09n5ijt6
    https://gamma.app/public/-EP16-HD-FULLHD—nav32l3nni29a5t
    https://simplified.com/docs/p/ep-16-16-hd-thai-3843b1c1-27d2-40f0-94c8-05221aa30df1
    https://gamma.app/public/-Vigilante-EP-7—-8-7—-8-HD-THAI-odmebnb64hd8x5r
    https://simplified.com/docs/p/ep15-hd-de9c0d2f-6cba-4bef-8c54-926d6dec8ada
    https://gamma.app/public/-EP4-HD-FULLHD—cwt4ps3g4z9ses1
    https://simplified.com/docs/p/ep4-hd-fullhd-fe450abc-85ae-4e05-8302-176f4d846d52
    https://simplified.com/docs/p/ep7-hd-e6c3f961-403d-4bc5-b4be-70406ccb5e1d
    https://gamma.app/public/-EP7-HD-FULLHD—455hl7yikljsyjc

    herbertlawson

  • https://groups.google.com/g/comp.text.tex
    https://groups.google.com/g/comp.text.tex/c/1VclIPQW260
    https://groups.google.com/g/comp.text.tex/c/XK_MDrzEspM
    https://groups.google.com/g/comp.text.tex/c/SVoHk-kGLPI
    https://groups.google.com/g/comp.text.tex/c/t9OfEsi6k-w
    https://groups.google.com/g/comp.text.tex/c/OyIXxWAkYfg
    https://groups.google.com/g/comp.text.tex/c/DvqfinKu1Ck
    https://groups.google.com/g/comp.text.tex/c/SIdGJ6TsAaI
    https://groups.google.com/g/comp.text.tex/c/zJWVNC0CUAc
    https://groups.google.com/g/comp.os.vms?pli=1
    https://groups.google.com/g/comp.os.vms/c/bNhUqC-a5tQ
    https://groups.google.com/g/comp.os.vms/c/MzOXpWaFEB0
    https://groups.google.com/g/comp.os.vms/c/AFJS2eHixCs
    https://groups.google.com/g/comp.os.vms/c/o8aECpcJGJs
    https://groups.google.com/g/comp.os.vms/c/4XIMDxRPkFU
    https://groups.google.com/g/alt.video.dvd.software?pli=1
    https://groups.google.com/g/alt.video.dvd.software/c/-HK99lsQAMs
    https://groups.google.com/g/alt.video.dvd.software/c/24h6vSm2cEg
    https://groups.google.com/g/alt.video.dvd.software/c/—Gom5L-YCA
    https://groups.google.com/g/alt.video.dvd.software/c/td-TgN8GvNg
    https://groups.google.com/g/alt.video.dvd.software/c/JU-mxrUt3D8
    https://groups.google.com/g/alt.video.dvd.software/c/DC3oDqJEg3I
    https://groups.google.com/g/alt.video.dvd.software/c/GofhEeFaFVE
    https://groups.google.com/g/alt.video.dvd.software/c/K9_1S8gB2pY
    https://groups.google.com/g/comp.text.tex
    https://groups.google.com/g/comp.text.tex/c/E2-dlJeFMBM
    https://groups.google.com/g/comp.text.tex/c/1AFO71OVrLo
    https://groups.google.com/g/comp.text.tex/c/JBMxWxtJps8
    https://groups.google.com/g/comp.text.tex/c/I_1pB5QIJsc
    https://groups.google.com/g/comp.text.tex/c/33V3ckXQrbc
    https://groups.google.com/g/comp.text.tex/c/IqWhKiqEeSI
    https://groups.google.com/g/comp.text.tex/c/GjIDVARAh28
    https://groups.google.com/g/comp.text.tex/c/e2uTaj_2sC8
    https://groups.google.com/g/comp.text.tex/c/76Dt87vxOt0
    https://groups.google.com/g/comp.text.tex/c/WEp4ML5hoUI
    https://groups.google.com/g/comp.text.tex?pli=1
    https://groups.google.com/g/comp.text.tex/c/SuJZS34iKxU
    https://groups.google.com/g/comp.text.tex/c/8o5Nrb4gWvU
    https://groups.google.com/g/comp.text.tex/c/KFORkVaKr_k
    https://groups.google.com/g/comp.text.tex/c/hzMlPTQVdD8
    https://groups.google.com/g/comp.text.tex/c/ejwnzarO0Ss
    https://groups.google.com/g/comp.os.vms?pli=1
    https://groups.google.com/g/comp.os.vms/c/saFVwMPVSOY
    https://groups.google.com/g/comp.os.vms/c/ZFWwZQ8KSGA
    https://groups.google.com/g/comp.os.vms/c/OOGeXgL3nXQ
    https://groups.google.com/g/comp.os.vms/c/1j4uu1PpOzg
    https://groups.google.com/g/comp.os.vms/c/pqI_PqrMLuI

    https://groups.google.com/g/comp.text.tex?pli=1
    https://groups.google.com/g/comp.text.tex/c/dmHaWo8RkPc
    https://groups.google.com/g/comp.text.tex/c/qhjkBDrr-oo
    https://groups.google.com/g/comp.text.tex/c/m_Nq-8coC1c
    https://groups.google.com/g/comp.text.tex/c/M7-WjbLYKDU
    https://groups.google.com/g/comp.text.tex/c/NcucOsFkVoo
    https://groups.google.com/g/comp.text.tex/c/UvXlZInrSqo
    https://groups.google.com/g/comp.text.tex/c/Po9-tbYeeok
    https://groups.google.com/g/comp.text.tex?pli=1
    https://groups.google.com/g/comp.text.tex/c/Z54BqthCAWw
    https://groups.google.com/g/comp.text.tex/c/5zTr38XLHWk
    https://groups.google.com/g/comp.text.tex/c/6SmFDp7RJ4Y
    https://groups.google.com/g/comp.text.tex/c/DHNKFmGtIh0
    https://groups.google.com/g/comp.text.tex/c/-2uY5GHY0cY
    https://groups.google.com/g/comp.text.tex/c/7YJXWO65nFQ
    https://groups.google.com/g/comp.text.tex/c/nAJsJnfYEuU
    https://groups.google.com/g/comp.text.tex/c/sXwtYzfKGgA
    https://groups.google.com/g/comp.text.tex/c/DhA8MyqiMdc
    https://groups.google.com/g/comp.text.tex/c/XN4ZoUbWjhY
    https://groups.google.com/g/comp.text.tex/c/V4OTAk6U6Sg
    https://groups.google.com/g/comp.text.tex/c/owpz0ODMVTY
    https://groups.google.com/g/comp.text.tex/c/rsPHn53hpIk
    https://groups.google.com/g/comp.text.tex/c/z70IX4Ob81o
    https://groups.google.com/g/comp.text.tex/c/RTVeCTmRFaQ
    https://groups.google.com/g/comp.text.tex/c/7_aDYkrOMus

    faisngopi

Leave a comment

Back to New Posts