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.  

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    https://www.calameo.com/search#search-%EC%98%A4%ED%94%BC%EC%93%B0%20OPSS%20%ED%95%B4%EC%9A%B4%EB%8C%80%20%EC%98%A4%ED%94%BC%20%ED%95%B4%EC%9A%B4%EB%8C%80%EA%B1%B4%EB%A7%88%20opss8.com%20%ED%95%B4%EC%9A%B4%EB%8C%80OP%20%ED%95%B4%EC%9A%B4%EB%8C%80%ED%9C%B4%EA%B2%8C%ED%85%94%3Floc%3Dko
    http://mizmas.79.ypage.kr/bbs/board.php?bo_table=yp_board02&wr_id=8721
    https://www.verbix.com/webverbix/go.php?T1=%EC%98%A4%ED%94%BC%EC%93%B0+OPSS+%EA%B0%95%EB%82%A8+%EC%98%A4%ED%94%BC+%EA%B0%95%EB%82%A8%EC%95%88%EB%A7%88+opss08.com+%EA%B0%95%EB%82%A8OP+%EA%B0%95%EB%82%A8%ED%9C%B4%EA%B2%8C%ED%85%94+%EA%B0%95%EB%82%A8%EA%B1%B4%EB%A7%88%EC%A0%95%EB%B3%B4%3Floc%3Dko&D1=30&H1=130
    https://forum.squarespace.com/topic/258046-%EC%98%A4%ED%94%BC%EC%93%B0-opss-%EA%B0%95%EB%82%A8-%EC%98%A4%ED%94%BC-%EA%B0%95%EB%82%A8%EC%95%88%EB%A7%88-opss08com-%EA%B0%95%EB%82%A8op-%EA%B0%95%EB%82%A8%ED%9C%B4%EA%B2%8C%ED%85%94-%EA%B0%95%EB%82%A8%EA%B1%B4%EB%A7%88%EC%A0%95%EB%B3%B4locko/
    https://dict.longdo.com/search/%EC%98%A4%ED%94%BC%EC%93%B0%20OPSS%20%EA%B0%95%EB%82%A8%20%EC%98%A4%ED%94%BC%20%EA%B0%95%EB%82%A8%EC%95%88%EB%A7%88%20opss08.com%20%EA%B0%95%EB%82%A8OP%20%EA%B0%95%EB%82%A8%ED%9C%B4%EA%B2%8C%ED%85%94%20%EA%B0%95%EB%82%A8%EA%B1%B4%EB%A7%88%EC%A0%95%EB%B3%B4?loc=ko
    https://www.scivee.tv/?s=%EC%98%A4%ED%94%BC%EC%93%B0%20OPSS%20%EA%B0%95%EB%82%A8%20%EC%98%A4%ED%94%BC%20%EA%B0%95%EB%82%A8%EC%95%88%EB%A7%88%20opss08.com%20%EA%B0%95%EB%82%A8OP%20%EA%B0%95%EB%82%A8%ED%9C%B4%EA%B2%8C%ED%85%94%20%EA%B0%95%EB%82%A8%EA%B1%B4%EB%A7%88%EC%A0%95%EB%B3%B4?loc=ko
    http://en.iatom.co.kr/bri/board.php?bo_table=free&wr_id=942779
    https://www.mom-ent.co.kr/bbs/board.php?bo_table=free&wr_id=1150496
    https://www.treccani.it/vocabolario/ricerca/%EC%98%A4%ED%94%BC%EC%93%B0%20OPSS%20%EA%B0%95%EB%82%A8%20%EC%98%A4%ED%94%BC%20%EA%B0%95%EB%82%A8%EC%95%88%EB%A7%88%20opss08.com%20%EA%B0%95%EB%82%A8OP%20%EA%B0%95%EB%82%A8%ED%9C%B4%EA%B2%8C%ED%85%94%20%EA%B0%95%EB%82%A8%EA%B1%B4%EB%A7%88%EC%A0%95%EB%B3%B4?loc=ko/
    https://groups.google.com/g/comp.editors/c/kL_e4z3WJ80

    팡웅징

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