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

5226 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://app.formbot.com/forms/f0ae08e3-444f-4e5e-a81c-d3ccc76c7485
    https://app.formbot.com/forms/c8bb7873-645d-41df-be74-f92fa5a6ed0f
    https://app.formbot.com/forms/657bd198-b263-41ad-b994-a5c284e0eecf
    https://suparor.onlineweb.shop/
    https://suparor.tistory.com/
    https://suparor.tistory.com/2
    https://tee-yod-2023.tistory.com/
    https://tee-yod-2023.tistory.com/2
    https://4kings2.tistory.com/
    https://4kings2.tistory.com/2
    https://tuweeb.com/sites/suparer
    https://gamma.app/public/SuPaRer-FULL-HD-1080p-2w7jdlxa58rrn80
    https://gamma.app/public/Tee-Yod-HD-t23sv7gnu52xp1x

    cxvdsfe

  • https://gamma.app/public/Tell-Me-That-You-Love-Me-Ep9-9-Full-HD—keupoqr5s33cue2
    https://gamma.app/public/Tell-Me-That-You-Love-Me-EP-10-10-HD—0lxrf0omt5kb0bs
    https://gamma.app/public/The-Matchmakers-Ep16-16-FULLHD—c31vpj4wuapjsao
    https://gamma.app/public/EP19-19—eqcif4xfb6y5tsq
    https://gamma.app/public/EP-20-20-HD—ae5pt8grlzxyj78
    https://gamma.app/public/Ep14-14-Full—iljpu299nt0pb36
    https://gamma.app/public/EP15-15-HD-e1b4kgyk9w6hrr2
    https://gamma.app/public/Ep1-1-HD-UNCUT-7ap00my77muek3x
    https://gamma.app/public/Between-Him-and-Her-EP1-1-HD-THAI-vtofq38j6itm589

    herbertlawson

  • https://m.facebook.com/media/set/?set=a.908425640794635
    https://m.facebook.com/media/set/?set=a.908425894127943
    https://m.facebook.com/media/set/?set=a.908426777461188
    https://m.facebook.com/media/set/?set=a.908427320794467
    https://m.facebook.com/media/set/?set=a.908429497460916
    https://m.facebook.com/media/set/?set=a.908429697460896
    https://m.facebook.com/media/set/?set=a.908431537460712
    https://m.facebook.com/media/set/?set=a.908432960793903
    https://m.facebook.com/media/set/?set=a.908433737460492
    https://m.facebook.com/media/set/?set=a.908434080793791
    https://m.facebook.com/media/set/?set=a.908434697460396
    https://m.facebook.com/media/set/?set=a.908434917460374
    https://m.facebook.com/media/set/?set=a.908435694126963
    https://m.facebook.com/media/set/?set=a.908435847460281
    https://m.facebook.com/media/set/?set=a.2311030995750645
    https://m.facebook.com/media/set/?set=a.2311031489083929
    https://m.facebook.com/media/set/?set=a.2311032869083791
    https://m.facebook.com/media/set/?set=a.2311033035750441
    https://m.facebook.com/media/set/?set=a.2311034049083673
    https://m.facebook.com/media/set/?set=a.2311034162416995
    https://m.facebook.com/media/set/?set=a.1383363695643509
    https://m.facebook.com/media/set/?set=a.1383363985643480
    https://m.facebook.com/media/set/?set=a.1383510618962150
    https://m.facebook.com/media/set/?set=a.1383511085628770
    https://m.facebook.com/media/set/?set=a.1383511258962086
    https://gamma.app/public/PELISPLUSVer-Migracion-Un-viaje-patas-arriba-Pelicula-Completa-On-8k4mkq64x1erexm
    https://gamma.app/public/Ver-Migracion-UN-viaje-patas-arriba-pelicula-completa-Online-aszp7rcdut4bq8s
    https://gamma.app/public/ver-Migracion-Un-viaje-patas-arriba-2023-Peliculas-Completas-Onli-bqvm4z5wk5xb9pv
    https://gamma.app/public/HD-cuevana-Migracion-Un-viaje-patas-arriba-2023Ver-GRATIS-Pelicul-74lh1slfpv18csi
    https://gamma.app/public/PelisPlusVER-El-peor-equipo-del-mundo-2023-PELICULA-COMPLETA-ONLI-jk7cfv3pngf830c
    https://gamma.app/public/MEGAVer-El-peor-equipo-del-mundo-2023-Online-en-Espanol-y-Latino-gcuu8vtl2u4wmbo
    https://gamma.app/public/Aquaman-si-regatul-pierdut-2023-Online-Subtitrat-in-Limba-Romamia-1znjfv478gq1myd
    https://gamma.app/public/Aquaman-si-regatul-pierdut-2023-4K-Filmul-Vezi-Subtitrat-in-Roman-1ou65s4zwj24wap
    https://gamma.app/public/Iubesc-sa-te-urasc-2023-Online-Subtitrat-in-Limba-Romamia-rhz0cxn3uu7y8wm
    https://gamma.app/public/Iubesc-sa-te-urasc-2023-4K-Filmul-Vezi-Subtitrat-in-Romana-cioeatfjeqhjlxa
    https://gamma.app/public/Aquaman-and-the-Lost-Kingdom-2023-4K-Filmul-Vezi-Subtitrat-in-Rom-dhwdyhqq4x0i4fu
    https://gamma.app/public/Tati-part-time-2023-Online-Subtitrat-in-Limba-Romamia-tcv59rzrev3mfpq
    https://gamma.app/public/Tati-part-time-2023-4K-Filmul-Vezi-Subtitrat-in-Romana-9fwbvd1frcsjgem
    https://gamma.app/public/Miami-Bici-2-2023-Online-Subtitrat-in-Limba-Romamia-b5o5eejz14n0iz3
    https://gamma.app/public/Miami-Bici-2-2023-4K-Filmul-Vezi-Subtitrat-in-Romana-q1wx7e9ul4p2sz2
    https://gamma.app/public/Wonka-2023-Online-Subtitrat-in-Limba-Romamia-mq9o6dgurehez0a
    https://gamma.app/public/PelisPlusVER-Cuando-acecha-la-maldad-2023-PELICULA-COMPLETA-ONLIN-yqvqij3ceu8qycr
    https://gamma.app/public/MEGAVer-Cuando-acecha-la-maldad-2023-Online-en-Espanol-y-Latino-2hcxrbut89u3ta9
    https://gamma.app/public/HD-cuevana-Cuando-acecha-la-maldad-2023Ver-GRATIS-Pelicula-Comple-pegjox9idpb6pd6
    https://gamma.app/public/PELISPLUS-Cuando-acecha-la-maldad-elicula-Completa-3-en-spanol-Y—mixh7z108r8xkzr

    momo

  • https://m.facebook.com/media/set/?set=a.908425640794635
    https://m.facebook.com/media/set/?set=a.908425894127943
    https://m.facebook.com/media/set/?set=a.908426777461188
    https://m.facebook.com/media/set/?set=a.908427320794467
    https://m.facebook.com/media/set/?set=a.908429497460916
    https://m.facebook.com/media/set/?set=a.908429697460896
    https://m.facebook.com/media/set/?set=a.908431537460712
    https://m.facebook.com/media/set/?set=a.908432960793903
    https://m.facebook.com/media/set/?set=a.908433737460492
    https://m.facebook.com/media/set/?set=a.908434080793791
    https://m.facebook.com/media/set/?set=a.908434697460396
    https://m.facebook.com/media/set/?set=a.908434917460374
    https://m.facebook.com/media/set/?set=a.908435694126963
    https://m.facebook.com/media/set/?set=a.908435847460281
    https://m.facebook.com/media/set/?set=a.2311030995750645
    https://m.facebook.com/media/set/?set=a.2311031489083929
    https://m.facebook.com/media/set/?set=a.2311032869083791
    https://m.facebook.com/media/set/?set=a.2311033035750441
    https://m.facebook.com/media/set/?set=a.2311034049083673
    https://m.facebook.com/media/set/?set=a.2311034162416995
    https://m.facebook.com/media/set/?set=a.1383363695643509
    https://m.facebook.com/media/set/?set=a.1383363985643480
    https://m.facebook.com/media/set/?set=a.1383510618962150
    https://m.facebook.com/media/set/?set=a.1383511085628770
    https://m.facebook.com/media/set/?set=a.1383511258962086
    https://gamma.app/public/PELISPLUSVer-Migracion-Un-viaje-patas-arriba-Pelicula-Completa-On-8k4mkq64x1erexm
    https://gamma.app/public/Ver-Migracion-UN-viaje-patas-arriba-pelicula-completa-Online-aszp7rcdut4bq8s
    https://gamma.app/public/ver-Migracion-Un-viaje-patas-arriba-2023-Peliculas-Completas-Onli-bqvm4z5wk5xb9pv
    https://gamma.app/public/HD-cuevana-Migracion-Un-viaje-patas-arriba-2023Ver-GRATIS-Pelicul-74lh1slfpv18csi
    https://gamma.app/public/PelisPlusVER-El-peor-equipo-del-mundo-2023-PELICULA-COMPLETA-ONLI-jk7cfv3pngf830c
    https://gamma.app/public/MEGAVer-El-peor-equipo-del-mundo-2023-Online-en-Espanol-y-Latino-gcuu8vtl2u4wmbo
    https://gamma.app/public/Aquaman-si-regatul-pierdut-2023-Online-Subtitrat-in-Limba-Romamia-1znjfv478gq1myd
    https://gamma.app/public/Aquaman-si-regatul-pierdut-2023-4K-Filmul-Vezi-Subtitrat-in-Roman-1ou65s4zwj24wap
    https://gamma.app/public/Iubesc-sa-te-urasc-2023-Online-Subtitrat-in-Limba-Romamia-rhz0cxn3uu7y8wm
    https://gamma.app/public/Iubesc-sa-te-urasc-2023-4K-Filmul-Vezi-Subtitrat-in-Romana-cioeatfjeqhjlxa
    https://gamma.app/public/Aquaman-and-the-Lost-Kingdom-2023-4K-Filmul-Vezi-Subtitrat-in-Rom-dhwdyhqq4x0i4fu
    https://gamma.app/public/Tati-part-time-2023-Online-Subtitrat-in-Limba-Romamia-tcv59rzrev3mfpq
    https://gamma.app/public/Tati-part-time-2023-4K-Filmul-Vezi-Subtitrat-in-Romana-9fwbvd1frcsjgem
    https://gamma.app/public/Miami-Bici-2-2023-Online-Subtitrat-in-Limba-Romamia-b5o5eejz14n0iz3
    https://gamma.app/public/Miami-Bici-2-2023-4K-Filmul-Vezi-Subtitrat-in-Romana-q1wx7e9ul4p2sz2
    https://gamma.app/public/Wonka-2023-Online-Subtitrat-in-Limba-Romamia-mq9o6dgurehez0a
    https://gamma.app/public/PelisPlusVER-Cuando-acecha-la-maldad-2023-PELICULA-COMPLETA-ONLIN-yqvqij3ceu8qycr
    https://gamma.app/public/MEGAVer-Cuando-acecha-la-maldad-2023-Online-en-Espanol-y-Latino-2hcxrbut89u3ta9
    https://gamma.app/public/HD-cuevana-Cuando-acecha-la-maldad-2023Ver-GRATIS-Pelicula-Comple-pegjox9idpb6pd6
    https://gamma.app/public/PELISPLUS-Cuando-acecha-la-maldad-elicula-Completa-3-en-spanol-Y—mixh7z108r8xkzr

    momo

  • https://gamma.app/public/22023-HD-8xpr3tyua981m1i
    https://gamma.app/public/ZH2HD-2023-1chjlstysgjuudx
    https://gamma.app/public/ZH2HD-2023-ypylwn9tf49po18
    https://gamma.app/public/Anyone-But-You20231080P-3sasqz8ews1rbkm
    https://gamma.app/public/4-Kung-Fu-Panda-4-2023—ui56al7imojh895
    https://gamma.app/public/2Aquaman-2-2023—l1e7um4q4b4mmyf
    https://gamma.app/public/Aquaman-and-the-Lost-Kingdom-2023-Full-Movie-HD-1080P-l2iebme5rl4z6ry
    https://gamma.app/public/2-TWZH-Aquaman-2-1080P-wrazzhcxck9ji8d
    https://gamma.app/public/2023-HD1080p-mv3aeohy4iojzlv
    https://gamma.app/public/2023-1080-268lo5nxqsi11ui
    https://gamma.app/public/20231080P-uvhq5fa4cx1q5rj
    https://gamma.app/public/2023-HD-1080p-7ydqd3x21229f1c
    https://gamma.app/public/Killers-of-the-Flower-Moon-20231080P-29ah2nops8u9c71
    https://gamma.app/public/4-Expend4bles-2023—2jzdai3us5ejzb8
    https://gamma.app/public/4-2023-HD-1080p-7epxgfir9w7c7nl
    https://gamma.app/public/4HD-2023-1080HD-ik9rbchvte1eg1z
    https://gamma.app/public/3-1080P—1o4bqk1loy4bbv0
    https://nets-flix.xyz

    susisirna7

Leave a comment

Back to New Posts