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

5059 comments

Your comment was posted successfully! Thank you!

  • Great post! The information I’m finding here is incredibly beneficial, my friend. This blog is truly fantastic, filled with useful information and valuable content. It’s clear that a lot of effort goes into maintaining this high quality, and it really shows. I appreciate your dedication and hard work in creating such a helpful resource. Keep up the great work you’re doing here, and continue to share more of this valuable information. Your efforts are making a positive impact, and I look forward to reading more from you in the future! Visit the Escorts website for more information
    https://www.sonalilucknowescorts.com/
    https://www.pinklady.co.in/
    https://www.maryna.in/
    https://www.dirtyescortsmodels.in/
    https://www.avantikarao.co.in

    nisha gupta

  • https://lorenzomongstar.graphy.com/courses/inyoutrustthai-2024
    https://lorenzomongstar.graphy.com/courses/cgvhd-2025
    https://jeniferjasica.graphy.com/courses/Full-HD-Vietsub
    https://jeniferjasica.graphy.com/courses/Lat-Mat-8-Vong-Tay-Nang
    https://jeniferjasica.graphy.com/courses/lat-mat-8-vong-tay-nang-vietsub
    https://soundcloud.com/abdul-hadi-11232644/xem-phim-quy-nhap
    https://soundcloud.com/abdul-hadi-11232644/full-hd
    https://cgvmovhd.graphy.com/products/FULL-HD-L%E1%BA%ADt-M%E1%BA%B7t-8-V%C3%B2ng-Tay-N%E1%BA%AFng-Vietsub-Mi%E1%BB%85n-Ph%C3%AD-681589944e32ee435c926674
    https://cgvmovhd.graphy.com/products/Lat-Mat-8-Vong-Tay-Nang-Vietsub-Mi%E1%BB%85n-Ph%C3%AD-Full-HD-68158a35d32aa860939c9c33
    https://cgvmovhd.graphy.com/products/Xem-Tham-Tu-Kien-Ky-An-Khong-%C4%90au-Full-HD-bo-phim-%C4%91ay-68158b4336c4cc0939040a88
    https://cgvmovhd.graphy.com/products/FULL-HD—Tham-Tu-Kien-Ky-An-Khong-%C4%90au-2025-Vietsub-68158cebe232217ba083667b
    https://diadaovietnamese.graphy.com/courses/diadaomatvietnamese
    https://diadaovietnamese.graphy.com/courses/%C4%90ia-%C4%90ao-Mat-Troi-Trong-Bong-Toi
    https://diadaovietnamese.graphy.com/products/FULLHD-Xem-Phim-%C4%90ia-%C4%90ao-Mat-Troi-Trong-Bong-Toi-6815913f4e32ee435c92667b
    https://diadaovietnamese.graphy.com/products/FULL-HD-%C4%90%E1%BB%8Ba-%C4%90%E1%BA%A1o-M%E1%BA%B7t-Tr%E1%BB%9Di-Trong-B%C3%B3ng-T%E1%BB%91i-681591d24e32ee435c92667e
    https://open.firstory.me/story/cma91b3p606by01ys2j1a8z0r
    https://bento.me/estorid-tw-mov
    https://medium.com/@brandonyusma/abnrkakama-d2142971f8ad
    https://www.twosapp.com/6812b4e28f42dd52a69ff814
    https://www.intensedebate.com/people/jasminejesica4
    https://view.genially.com/6816d7d67306f160f7fd79ac/presentation-llooak
    https://knowt.com/flashcards/b4447184-42b4-4c53-8397-53f7fb7b93ab
    https://writeablog.net/7vkd41ctlm
    https://moslekak.statuspage.io/

    wafawf

  • https://old.bitchute.com/video/HXKEv2Q6iXCl/
    https://old.bitchute.com/video/VcjOm8WEAoHp/
    https://old.bitchute.com/video/EmWMmyONSL2W/
    https://old.bitchute.com/video/WNjrC48lLL8Z/
    https://old.bitchute.com/video/SQnwyaUlFhOM/
    https://old.bitchute.com/video/CvfKbLgmXUxV/
    https://old.bitchute.com/video/EHeLSblY1fi5/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.768281.0
    https://jsbin.com/nuhicaxuca/edit?html,output
    https://paiza.io/projects/6MGbzyt4zc3UVtQzcMkdoA?language=php
    https://snippet.host/pwepki
    https://ctxt.io/2/AAB4y-xGFQ
    https://www.onlinegdb.com/kLnxhqQiar
    https://rextester.com/KZAG64004
    https://paste.centos.org/view/f0a4a844
    https://glot.io/snippets/h71unn2n2i
    https://paste.intergen.online/view/7ea2ac18
    https://telegra.ph/gurunanakjahaz-05-05
    https://hackmd.io/@zoannamizert/SkjpfiBegg
    https://foro.ribbon.es/topic/74127/gurunanakjahaz
    https://forum.thecodingcolosseum.com/topic/57110/gurunanakjahaz
    https://sharing.clickup.com/90181144896/t/h/86etbvdfn/RF4RIMSIS5Y58R1

    gurunanakjahaz

  • https://old.bitchute.com/video/1sjwxVQ3MiK7/
    https://old.bitchute.com/video/dVEtg1AeH16q/
    https://old.bitchute.com/video/Rp7lKkNdtvzW/
    https://old.bitchute.com/video/AtUHsmuWO5xc/
    https://old.bitchute.com/video/lO6zu2bzaQ0p/
    https://old.bitchute.com/video/rS7jzQJkWLsL/
    https://old.bitchute.com/video/VNYHmkCgqoDw/
    https://old.bitchute.com/video/X2GvF4svmoE2/
    https://old.bitchute.com/video/SycpjCsH51GV/
    https://old.bitchute.com/video/38tGHBAYtSv9/

    https://searchtech.fogbugz.com/default.asp?Suggestions.1.768249.0
    https://wokwi.com/projects/430074257489097729
    https://healingxchange.ning.com/profiles/blogs/dvymyehebj
    https://forum.thecodingcolosseum.com/topic/57109/dvymyehebj
    https://foro.ribbon.es/topic/74126/dvymyehebj
    https://app.daily.dev/posts/dvymyehebj-8r0vsjwrn
    https://hackmd.io/@moviewave/HkPRdcBexg
    https://glot.io/snippets/h71tjhof6j
    https://paiza.io/projects/zIj-41B6G5ZGhMQuFej9Bw
    https://jsbin.com/nunojuvari/edit?html,output
    https://pastebin.com/DV7HQ9sT
    https://pastelink.net/un6oh3ec
    https://etextpad.com/hlbkubbq6v
    https://www.wowace.com/paste/5b924414
    https://www.pastery.net/uqybvg/
    https://paste.centos.org/view/3b2079f5
    https://www.onlinegdb.com/gei1PfCTz
    https://freepaste.link/public/fcz9j16jeg

    zaza

  • https://old.bitchute.com/video/xrd2oygWYwHU/
    https://old.bitchute.com/video/Jxc3FCQETm8g/
    https://old.bitchute.com/video/KjiQlBjtTGAn/
    https://old.bitchute.com/video/4o4IkyjVdDNY/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.768243.0
    https://jsbin.com/nipaferupa/edit?html,output
    https://paiza.io/projects/3QTYFJX9-XuzORlsr3s5Qw?language=php
    https://snippet.host/dygazg
    https://ctxt.io/2/AAB4W1gEFw
    https://rextester.com/XYRTHZ47706
    https://www.onlinegdb.com/wuEF5I8nG
    https://paste.centos.org/view/2681cdb0
    https://paste.intergen.online/view/74d16f47
    https://telegra.ph/yberhdh547-05-05
    https://glot.io/snippets/h71tbhrw0m
    https://hackmd.io/@zoannamizert/HkoDwcHelx
    https://app.daily.dev/posts/weegsdd-rmyfzwzum
    https://foro.ribbon.es/topic/74125/weyetey
    https://forum.thecodingcolosseum.com/topic/57108/wyybue-ehdrru
    https://sharing.clickup.com/90181144896/t/h/86etbv1ve/0W1ZPS8GT7277HW

    filemcomplete2025

  • https://lorenzomongstar.graphy.com/courses/inyoutrustthai-2024
    https://lorenzomongstar.graphy.com/courses/cgvhd-2025
    https://jeniferjasica.graphy.com/courses/Full-HD-Vietsub
    https://jeniferjasica.graphy.com/courses/Lat-Mat-8-Vong-Tay-Nang
    https://jeniferjasica.graphy.com/courses/lat-mat-8-vong-tay-nang-vietsub
    https://soundcloud.com/abdul-hadi-11232644/xem-phim-quy-nhap
    https://soundcloud.com/abdul-hadi-11232644/full-hd
    https://cgvmovhd.graphy.com/products/FULL-HD-L%E1%BA%ADt-M%E1%BA%B7t-8-V%C3%B2ng-Tay-N%E1%BA%AFng-Vietsub-Mi%E1%BB%85n-Ph%C3%AD-681589944e32ee435c926674
    https://cgvmovhd.graphy.com/products/Lat-Mat-8-Vong-Tay-Nang-Vietsub-Mi%E1%BB%85n-Ph%C3%AD-Full-HD-68158a35d32aa860939c9c33
    https://cgvmovhd.graphy.com/products/Xem-Tham-Tu-Kien-Ky-An-Khong-%C4%90au-Full-HD-bo-phim-%C4%91ay-68158b4336c4cc0939040a88
    https://cgvmovhd.graphy.com/products/FULL-HD—Tham-Tu-Kien-Ky-An-Khong-%C4%90au-2025-Vietsub-68158cebe232217ba083667b
    https://diadaovietnamese.graphy.com/courses/diadaomatvietnamese
    https://diadaovietnamese.graphy.com/courses/%C4%90ia-%C4%90ao-Mat-Troi-Trong-Bong-Toi
    https://diadaovietnamese.graphy.com/products/FULLHD-Xem-Phim-%C4%90ia-%C4%90ao-Mat-Troi-Trong-Bong-Toi-6815913f4e32ee435c92667b
    https://diadaovietnamese.graphy.com/products/FULL-HD-%C4%90%E1%BB%8Ba-%C4%90%E1%BA%A1o-M%E1%BA%B7t-Tr%E1%BB%9Di-Trong-B%C3%B3ng-T%E1%BB%91i-681591d24e32ee435c92667e
    https://open.firstory.me/story/cma91b3p606by01ys2j1a8z0r
    https://bento.me/estorid-tw-mov
    https://medium.com/@brandonyusma/abnrkakama-d2142971f8ad
    https://www.twosapp.com/6812b4e28f42dd52a69ff814
    https://www.intensedebate.com/people/jasminejesica4
    https://view.genially.com/6816d7d67306f160f7fd79ac/presentation-llooak
    https://knowt.com/flashcards/b4447184-42b4-4c53-8397-53f7fb7b93ab
    https://writeablog.net/7vkd41ctlm
    https://moslekak.statuspage.io/

    awfawf

Leave a comment

Back to New Posts