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

9625 comments

Your comment was posted successfully! Thank you!

  • https://www.fondationetclimat.org/group/mysite-200-group/discussion/161d4e0d-b682-4fcb-88eb-1e5e67d90bad
    https://www.fondationetclimat.org/group/mysite-200-group/discussion/e023df3a-3927-45d2-bcd4-f21c6a707676
    https://www.fondationetclimat.org/group/mysite-200-group/discussion/0fd9b4e5-565e-42bf-b631-b0cb4475f3de
    https://www.fondationetclimat.org/group/mysite-200-group/discussion/08121be8-f262-4a50-98f2-2df189326542
    https://www.fondationetclimat.org/group/mysite-200-group/discussion/1c504f4f-4153-4211-94e4-1011d627cfed
    https://foss.heptapod.net/mercurial/hgview/-/issues/25531
    https://foss.heptapod.net/mercurial/hgview/-/issues/25536
    https://foss.heptapod.net/mercurial/hgview/-/issues/25542
    https://foss.heptapod.net/mercurial/hgview/-/issues/25548
    https://foss.heptapod.net/mercurial/hgview/-/issues/25555
    https://foss.heptapod.net/mercurial/hgview/-/issues/25575
    https://foss.heptapod.net/mercurial/hgview/-/issues/25578
    https://foss.heptapod.net/mercurial/hgview/-/issues/25584
    https://foss.heptapod.net/mercurial/hgview/-/issues/25591
    https://foss.heptapod.net/mercurial/hgview/-/issues/25600
    https://foss.heptapod.net/mercurial/hgview/-/issues/25638
    https://foss.heptapod.net/mercurial/hgview/-/issues/25646
    https://foss.heptapod.net/mercurial/hgview/-/issues/25662
    https://foss.heptapod.net/mercurial/hgview/-/issues/25671
    https://foss.heptapod.net/mercurial/hgview/-/issues/25719
    https://foss.heptapod.net/mercurial/hgview/-/issues/25746
    https://foss.heptapod.net/mercurial/hgview/-/issues/25753
    https://foss.heptapod.net/mercurial/hgview/-/issues/25756
    https://foss.heptapod.net/mercurial/hgview/-/issues/25759
    https://foss.heptapod.net/mercurial/hgview/-/issues/25762
    https://codeberg.org/filmactual/filmax/issues/164#issue-359257
    https://codeberg.org/filmactual/filmax/issues/165#issue-359264
    https://codeberg.org/filmactual/filmax/issues/166#issue-359267
    https://codeberg.org/filmactual/filmax/issues/167#issue-359272
    https://codeberg.org/filmactual/filmax/issues/168#issue-359275
    https://codeberg.org/filmactual/filmax/issues/169#issue-359291
    https://codeberg.org/filmactual/filmax/issues/170#issue-359293
    https://codeberg.org/filmactual/filmax/issues/171#issue-359294
    https://codeberg.org/filmactual/filmax/issues/172#issue-359300
    https://codeberg.org/filmactual/filmax/issues/173#issue-359302
    https://www.pastery.net/swrqjq/
    https://notes.io/qFrhD
    https://rextester.com/UGEZW84139
    https://pasteio.com/xEij0yequFFy
    https://pastelink.net/m49seamx
    https://paiza.io/projects/KsvTG9U-BeczYmOIf0QkVw
    https://ide.geeksforgeeks.org/online-c-compiler/8f01f1c3-4d52-405a-9069-fcda591b8640
    https://paste.firnsy.com/paste/Umq7r1UkCaf
    https://paste.enginehub.org/W_4tU6Nf_
    https://jsfiddle.net/rszLgb54/
    https://paste.ee/p/vwMcM
    https://yamcode.com/freed-4734

    FREEDD

  • 购买加拿大永久居民卡，（微信：Scottbowers44）购买加拿大永久居留许可，购买加拿大公民身份，申请加拿大居留许可，在线购买居留许可，申请加拿大永久居民身份，办理、续签或补办永久居民卡，获取永久居民卡，如何获得加拿大居留许可，加拿大永久居民（PR）， (WhatsApp：+49 1575 3756974) 如何申请加拿大永久居民卡，如何获得加拿大永久居留权，加拿大永久居民卡，在加拿大永久居住，（微信：Scottbowers44） 获取永久居民卡，购买加拿大永久居民卡，购买加拿大永久居民卡，申请永久居民卡。
    直接移民加拿大并获取驾照、居留许可、永久居民卡及身份证
    居留卡、身份证 – 直接移民加拿大，获取驾照

    https://rushmynewpassport.com/product/购买加拿大居留许可/
    https://rushmynewpassport.com/product-tag/在线申请居留许可/
    https://rushmynewpassport.com/product-tag/購買加拿大永久居留權/
    https://rushmynewpassport.com/product-tag/購買正品加拿大護照/
    https://buyrealcurrency.com/product/加拿大居留许可/
    https://buyrealcurrency.com/product-tag/加拿大永久居民卡/
    https://buyrealcurrency.com/product-tag/在线购买居留许可/
    https://buyrealcurrency.com/product-tag/如何获得加拿大居留许可/
    https://buyrealcurrency.com/product-tag/如何申请加拿大永久居民卡/
    https://buyrealcurrency.com/product/加拿大居留许可/

    邮箱：authenticnotes5@gmail.com
    微信：Scottbowers44
    (WhatsApp : +49 1575 3756974)

    keepme alive

  • 购买真假护照（微信：Scottbowers44）购买驾驶执照，申请护照，购买真正的英国护照，在线购买新加坡护照，购买日本护照，购买澳大利亚护照，购买泰国护照，购买阿联酋护照，购买加拿大护照，购买越南护照， (WhatsApp : +49 1575 3756974) 购买马来西亚护照，出售假护照，在哪里在线购买美国护照，我如何获得护照（微信：Scottbowers44）购买香港护照的假扫描件，在线购买护照，快速从家里在线购买护照，我可以在线办理美国护照吗，购买护照需要多长时间，美国护照多少钱，如何获得护照，获得美国护照，在哪里可以获得我附近的护照，购买真正的生物特征护照，立即申请护照，购买外交护照，在中国购买美国护照，在线购买美国护照，（微信：Scottbowers44）在线购买芬兰护照，在线购买德国护照，购买新在线购买新西兰护照、在线购买爱尔兰护照、在线购买丹麦护照、在线购买葡萄牙护照、在线购买葡萄牙护照、在线购买卢森堡护照、在线购买土耳其护照、在线购买荷兰护照、在线购买挪威护照、在线购买波兰护照、在线购买希腊护照、在线购买匈牙利护照、在线购买西班牙护照、在线购买智利护照、在线购买克罗地亚护照、在线购买哥斯达黎加护照 (WhatsApp : +49 1575 3756974)

    https://buyrealcurrency.com/product/加拿大居留许可/
    https://buyrealcurrency.com/product/网上出售假美国护照/
    https://buyrealcurrency.com/product/购买美国驾驶执照/
    https://buyrealcurrency.com/product/购买正宗美国绿卡/
    https://buyrealcurrency.com/product/网上出售假美国护照/
    https://buyrealcurrency.com/product/购买中国护照/
    https://buyrealcurrency.com/product/在线购买护照/
    https://buyrealcurrency.com/product/购买正版韩国护照/
    https://buyrealcurrency.com/product/如何购买正版美国护照-2026/
    https://buyrealcurrency.com/product/在线购买护照/
    https://buyrealcurrency.com/product/购买正版中国护照/
    https://buyrealcurrency.com/product/购买真正的加拿大护照/
    https://buyrealcurrency.com/product/购买英国原版护照/
    https://buyrealcurrency.com/product/如何在家合法获取正版德国护照/
    https://buyrealcurrency.com/product/购买中国护照/
    https://buyrealcurrency.com/product/网上出售假美国护照/
    https://globaltraveldocs.com/product/在线购买真假护照/
    https://rushmynewpassport.com/product/购买加拿大居留许可/
    https://buyrealcurrency.com/product/加拿大居留许可/

    邮箱：authenticnotes5@gmail.com
    微信：Scottbowers44

    keepme alive

  • Buy US drivers License | Buy Fake USA drivers License (WhatsApp : +49 1575 3756974) Buy driving license, Buy drivers license online, Buy passport online, Buy UK drivers license, Buy German Drivers license
    (Email: authenticnotes5@gmail.com)
    WeChat ID : Scottbowers44

    [​IMG]
    Buy Drivers License Buy Authentic US driver’s License

    Buy Authentic US driver’s License, We come to safe you some time and money buy providing you with a registered drivers license, fast and affordable. We are the back door of all driving schools, Buy Texas drivers License, Buy Alabama Drivers license, Buy Pennsylvania drivers License, Buy New York drivers License

    Buy Drivers License , Acquire Florida Drivers License, Apply for Alaska Drivers License, Apply for California Drivers License online, Apply for Idaho Drivers licence online, Apply for Minnesota drivers License, Apply for New Jersey drivers license without exam, Apply for Utah drivers license, Apply for West Virginia drivers license, Apply Oklahoma drivers license, Buy Alabama Drivers license, Buy Arizona Drivers License, Buy authentic US driver’s license, Buy Delaware Drivers license online, Buy Driver License Online In America, Buy drivers Wisconsin drivers license, Buy Georgian Drivers License, Buy Illinois Drivers license online, Buy Iowa Drivers License, Buy Louisiana Drivers license online, Buy Mississippi drivers License online, Buy Missouri drivers license without taking drivers license exam, Buy Montana drivers license, Buy New Mexico Drivers License, Buy New York drivers License, Buy North Carolina drivers license, Buy North Dakota drivers license, Buy Pennsylvania drivers License, Buy registered Massachusetts drivers License online, Buy Rhode Island drivers License, Buy South Carolina drivers license, Buy South Dakota drivers license, Buy Tennessee drivers License, Buy Texas drivers License, Buy USA Driving License Online, Buy Vermont drivers license, Get Hawaii Drivers License, Maine drivers license now

    Apply for Registered Bulgarian drivers License Buy Austrian Driver’s License Buy Authentic US driver’s License Buy Authentic US driver’s License Buy Danish drivers License Buy Driver’s License from Asia Buy Drivers License online Buy EU driver’s License in 3 days Buy German Driver’s license Without Exam Buy Hungarian Driver’s License Buy Original Canadian Driver’s License Buy Portuguese Driver’s License Buy real and fake Drivers License Online Buy registered Italian driver’s License Buy registered Polish driver’s License Buy Spanish Driver’s License without Exam Buy Swedish Driving License registered in Transport system Buy Switzerland Drivers License Buy UK driving License registered in DVLA Deutschen Führerschein online kaufen How to get Belgian driver’s License in 3 days How to get registered French drivers License Purchase Romanian Driving License without Exam 在线购买真假驾照 购买正版美国驾照 购买正版美国驾驶执照 购买真实的护照、驾驶证和身份证
    keepme alive

  • 在线购买真假护照、在线购买身份证, 购买正版美国驾驶执照（微信：Scottbowers44）、购买驾照、绿卡、居留许可、雅思成绩、工作许可、公民身份、在线购买签证、购买加拿大居留许可 （微信：Scottbowers44）购买正版美国驾驶执照, 购买香港护照 （微信：Scottbowers44） 购买中国护照 購買韓國護照 購買正品日本護照 購買正品美國護照 購買台灣護照 購買泰國護照, 購買正品波蘭護照, 購買正品澳洲護照, 購買正品英國護照, 購買正品加拿大護照, 購買正品挪威護照, 在線購買真正的馬來西亞護照, 購買正品法國護照, 購買正品捷克護照, 購買正品巴西護照, 購買正品愛沙尼亞護照, 購買真假身分證, WhatsApp：+49 1575 3756974 購買台灣身分證, 購買台灣駕照, 購買泰國駕駛執照, 購買泰國身分證, 購買真假簽證, 購買假美元, 購買假CYN, 購買假澳幣, 購買真護照或假護照, 購買真假駕照, 購買真假身分證

    [​IMG]
    Home / Buy Drivers License
    Buy Drivers License, 购买正版美国驾驶执照

    如果您身处美国，并且是驾驶员，或者渴望成为驾驶员，您就需要持有美国任何一个州的注册驾驶执照。Rush My New Passport 将助您实现梦想。

    Buy Drivers License, 购买正版美国驾驶执照在线注册马里兰州驾照, 在线申请加利福尼亚州驾驶执照, 在线申请爱达荷州驾驶执照, 在线购买伊利诺伊州驾驶执照, 在线购买密西西比州驾照，无需考试, 在线购买注册版马萨诸塞州驾照, 在线购买特拉华州驾驶执照, 在线购买路易斯安那州驾照, 无需参加驾照考试购买密苏里州驾照, 无需考试申请新泽西州驾照, 无需考试购买假密歇根州驾照, 无需考试购买印第安纳州驾驶执照, 申请俄克拉荷马州驾驶执照, 申请明尼苏达州驾照, 申请犹他州驾驶执照, 申请西弗吉尼亚州驾驶执照, 申请阿拉斯加州驾驶执照, 立即获取缅因州驾照, 获取佛罗里达州驾驶执照, 获取夏威夷州驾驶执照, 获取科罗拉多州驾驶执照, 购买亚利桑那州驾驶执照, 购买佐治亚州驾驶执照, 购买佛蒙特州驾驶执照, 购买北卡罗来纳州驾驶执照, 购买北达科他州驾驶执照, 购买华盛顿州驾驶执照, 购买南卡罗来纳州驾驶执照, 购买南达科他州驾驶执照, 购买威斯康星州驾驶执照, 购买宾夕法尼亚州驾驶执照, 购买康涅狄格州驾驶执照, 购买弗吉尼亚州驾驶执照, 购买得克萨斯州驾驶执照, 购买新墨西哥州驾照, 购买爱荷华州驾照, 购买田纳西州驾驶执照, 购买纽约州驾驶执照, 购买罗德岛州驾驶执照, 购买蒙大拿州驾照, 购买阿拉巴马州驾驶执照

    Home / Buy Drivers License
    Buy Drivers License

    Buy US drivers License | Buy Fake USA drivers License
    Buy Authentic US driver’s License, We come to safe you some time and money buy providing you with a registered drivers license, fast and affordable. We are the back door of all driving schools

    Buy Drivers LicenseAcquire Florida Drivers License, Apply for Alaska Drivers License, Apply for California Drivers License online, Apply for Idaho Drivers licence online

    (WhatsApp : +49 1575 3756974)
    WeChat ID : Scottbowers44
    (Email: authenticnotes5@gmail.com)

    keepme alive

  • Buy Authentic Travel Passports, (WhatsApp：+49 1575 3756974 )Buy authentic Chinese Passport, Buy Netherland Passport Online, Buy Original UK Passports, Buy Real Canadian Passports, https://rushmynewpassport.com/ Buy Real Passport from Asian Country, How to Buy Authentic US Passport 2024, Purchase authentic Korean Passport, 在线购买护照, 在线购买护照, 如何购买正版美国护照 2026,（微信：Scottbowers44） 购买正版中国护照, 购买真假加拿大护照, 购买真实的护照、驾驶证和身份证, 购买真正的加拿大护照

    Buy Real Passport

    Buy Real Passport Buy American Passport Online, Buy Authentic or Fake Novelty Passports Online, Buy Authentic Travel Passports, Buy Diplomatic Passport Online, Buy Diplomatic passports US in 2026, Buy FAKE PASSPORTS ONLINE, Buy real genuine passport online, Buy Real Passports Driver’s License ID Cards Visas

    Buy authentic Chinese Passport Buy Authentic Travel Passports Buy Netherland Passport Online Buy Original UK Passports Buy Real Canadian Passports Buy Real Passport from Asian Country Get EU Visa with ease How to Buy Authentic US Passport 2024 How to Buy EU Passport Online Purchase authentic Korean Passport 在线购买护照 在线购买护照 如何购买正版美国护照 2026 购买正版中国护照 购买真假加拿大护照 购买真实的护照、驾驶证和身份证 购买真正的加拿大护照 Buy authentic Chinese Passport, Buy Chinese Passport Online, Buy Hong Kong passport, Buy Hong Kong passport online, Buy quality real and fake passports online, Buy real and fake passports online, buy Real Fake Chinese Passport, Buy Taiwan passport online, 在线购买台湾护照, 在线购买香港护照, 购买中国旅行证件-中华人民共和国, 购买正版中国护照, 购买真实的假中国护照, 购买真护照, 购买香港护照 Buy a diplomatic passport, buy Asian passport, Buy authentic Chinese Passport, 在线购买假证件, 在线购买荷兰护照, 购买来自亚洲国家的真实护照, 购买正版中国护照, 购买正版旅行护照, 购买真实护照档案, 购买真实护照档案- 我的全球文件, 购买英国原版护照 buy real fake South Korean passport online, Buy South Korea Passport, Buy US Passports, 在线购买假文件, 如何在线购买欧盟护照, 购买来自亚洲国家的真实护照, 购买正版中国护照, 购买正版旅行护照, 购买正版韩国护照, 购买真实护照档案, 购买真正的加拿大护照, 购买英国原版护照, 购买韩国护照原件, 轻松获得欧盟签证
    keepme alive

Leave a comment

Back to New Posts