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://old.bitchute.com/video/KodJLowQC6e9/
    https://old.bitchute.com/video/ohxM2Wxe7rCE/
    https://old.bitchute.com/video/pNOI3fK20mtb/
    https://old.bitchute.com/video/uzSbH40X3f0K/
    https://old.bitchute.com/video/ELrzyJHv0YNK/
    https://old.bitchute.com/video/PPGDMyglImOr/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.768221.0
    https://jsbin.com/qibicubogu/edit?html,output
    https://paiza.io/projects/fU4HMBHYa1qCEqjF7zPhA?language=php
    https://snippet.host/voouiq
    https://ctxt.io/2/AAB4mz_TFg
    https://rextester.com/PBWW23543
    https://www.onlinegdb.com/Tbt    zc405
    https://paste.centos.org/view/732628c9
    https://glot.io/snippets/h71sia04fu
    https://paste.intergen.online/view/a52ecbb4
    https://telegra.ph/47eyhdhddfjj-05-05
    https://hackmd.io/@zoannamizert/B1rCe9Bgee
    https://app.daily.dev/posts/fmovies-fxtnzfk4k
    https://foro.ribbon.es/topic/74124/euebdj-hdh-dhdh
    https://forum.thecodingcolosseum.com/topic/57107/eey-eru568titykg-dfhdf
    https://sharing.clickup.com/90181144896/t/h/86etbuug8/Z1SGB9OQ38OGCPO

    filemcomplete2025

  • https://cccv.to/halabala8xv
    https://cccv.to/diadaovietfullhd
    https://cccv.to/latmat7motieuuoc
    https://cccv.to/tunnelssuninthedark
    https://cccv.to/halabalathaifullstory
    https://aboutfamily.graphy.com/courses/chuyen-nha-banh
    https://aboutfamily.graphy.com/courses/chuyennhabanhfullhd
    https://rebirth.graphy.com/courses/home-sweet-home-rebirth
    https://thelegendofochi.graphy.com/courses/the-legend-of-ochi
    https://rebirth.graphy.com/courses/homesweethomerebirththaisub
    https://demonhunters.graphy.com/courses/holynight-demon-hunters
    https://thelegendofochi.graphy.com/courses/thelegendofochithaisub
    https://demonhunters.graphy.com/courses/holynightdemonhuntersthaisub
    https://amikuwhocantsing.graphy.com/courses/sankhaudaysacmaubophimmikukhongbiethatfullhd
    https://amikuwhocantsing.graphy.com/courses/san-khau-day-sac-mau-bo-phim-miku-khong-biet-hat
    https://soundcloud.com/marshavero/toidovietsubfullhd
    https://soundcloud.com/leonordd/botubaothuvietsubfullhd
    https://soundcloud.com/maguaeric/bietdoisamsetvietsubfullhd
    https://soundcloud.com/jethro-brown-78009001/nhagiatienvietsubfullhd
    https://soundcloud.com/firdafarda/diadaomattroitrongbongtoivietsubfullhd
    https://cccv.to/botubaothubn
    https://baskadia.com/post/8kkms
    https://blognews.mystrikingly.com/blog/top-10-must-have-electronic-devices-for-everyday-use
    https://blognews.mybloghunch.com/essential-gadgets-that-make-life-easier-in-2025
    https://colab.research.google.com/drive/13Nk9xfzWQSCz_mej55qPcRC859cP_ffK?usp=sharing
    https://reretp.medium.com/latest-electronic-devices-everyone-should-know-about-a035f1cf7efa
    https://blog-news.hashnode.dev/affordable-electronic-devices-that-are-worth-buying
    https://www.fimfiction.net/blog/1071083/best-tech-gadgets-for-students-and-professionals
    https://hoo.be/botubaothu
    https://lebanonhub.app/novialuciana
    https://factsplat.com/users/3981e8f8-3dba-42e9-93e7-cd4e3d6c6f0c
    https://novialuciana1.statuspage.io/
    https://pinshape.com/users/7927865-novialucianas
    https://hackmd.io/@suruchiadonica/rk68Txrggl
    https://snippet.host/czgoct
    https://rentry.co/novialuciana
    https://about.me/novialucianaa
    https://heylink.me/novialuciana
    https://start.me/w/Rgrv25
    https://profile.hatena.ne.jp/novialuciana/
    https://novialuciana.mssg.me/
    https://forum.phuongnamedu.vn/threads/novialuciana.11051/
    https://www.tadalive.com/forum/thread/50357/novialuciana/
    https://web3devcommunity.com/topic/75588/novialuciana
    https://herbalmeds-forum.biolife.com.my/d/236965-novialucianasa
    https://foro.ribbon.es/topic/73952/novialucianasa

    novialuciana

  • https://old.bitchute.com/video/WuW5uPZaevOo/
    https://old.bitchute.com/video/Zce0sZLmmOYK/
    https://old.bitchute.com/video/cJtPz0kXayQh/
    https://old.bitchute.com/video/h9sv2muRM7xN/
    https://old.bitchute.com/video/9JkwZjRL1ZGV/
    https://old.bitchute.com/video/MYrjKNuwxbHL/
    https://old.bitchute.com/video/eK7E8ilqsBhG/
    https://old.bitchute.com/video/LnnECUUO6S2s/
    https://old.bitchute.com/video/RkeVSnvJewMs/
    https://old.bitchute.com/video/hyxOKBTbDdAX/
    https://old.bitchute.com/video/n5DdXXbULHAA/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.767949.0
    https://jsbin.com/yagururari/edit?html,output
    https://paiza.io/projects/rXSwPd-N_aQVGmUGzVnpcA?language=php
    https://snippet.host/vdzkzn
    https://ctxt.io/2/AAB4hYlWEQ
    https://rextester.com/CQEUOM91032
    https://www.onlinegdb.com/XlnM4Pczl
    https://paste.centos.org/view/bc075bbf
    https://glot.io/snippets/h71h6wgjy2
    https://paste.intergen.online/view/fd722c49
    https://telegra.ph/filemcomplete2025-05-04
    https://hackmd.io/@zoannamizert/SJ7DxNHllg
    https://foro.ribbon.es/topic/74102/filemcomplete2025
    https://forum.thecodingcolosseum.com/topic/57082/filemcomplete2025
    https://sharing.clickup.com/90181144896/t/h/86etbtxdb/Y3H6RPFTB8AMKWG

    filemcomplete2025

  • https://cccv.to/breakupserviceep5thai
    https://movzone.graphy.com/courses/jazz-the-racing-2025-hd-thai
    https://flixmono.graphy.com/courses/until-the-sun-meets-the-star-ep13
    https://mononewseris.graphy.com/courses/until-the-sun-meets-the-star-ep12-thai
    https://cccv.to/untilthesunmeetsthestarep12
    https://cccv.to/untilthesunmeetsthestarep13
    https://cccv.to/rabbitonthemoonep7

    https://x.com/BirdsVf/status/1919046182627643649
    https://foro.ribbon.es/topic/74076/dftari753
    https://web3devcommunity.com/topic/75574/dsftarwi75ei7
    https://bsky.app/profile/adekarbit.bsky.social/post/3loe5asn3kk27
    https://snippet.host/cxqjee
    https://forum.ripper.store/user/adekabirth
    https://forum.lexulous.com/user/adeka-births
    https://justpaste.it/9wepp
    https://bootstrapbay.com/user/sftjri75
    https://forum.thecodingcolosseum.com/topic/57058/fdjsytue87
    https://www.passes.com/adekabirth
    https://tooter.in/adekabirth/posts/114450210477897063
    https://start.me/w/b0nvnr
    https://multy.me/8weix
    https://pastelink.net/vrikfk2c
    https://forumketoan.com/threads/fdjyrtu86rp7598.68523/
    https://telegra.ph/ytdkto67o6-05-04

    fgaeryaery

  • https://old.bitchute.com/video/foZniNreEYz1/
    https://old.bitchute.com/video/mWjchjzm1Ii4/
    https://old.bitchute.com/video/lLBPIW9eXKWG/
    https://old.bitchute.com/video/z6HSKKy3zbvC/
    https://old.bitchute.com/video/IeT6mqZSXu8E/
    https://old.bitchute.com/video/7iduXL4wbsgg/
    https://old.bitchute.com/video/lJ8blyiPcD64/
    https://old.bitchute.com/video/v3nkrF8pb4zm/
    https://old.bitchute.com/video/MXelHbAYzeAq/
    https://old.bitchute.com/video/xqns8ZY8eya8/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.767662.0
    https://wokwi.com/projects/430000302545320961
    https://healingxchange.ning.com/profiles/blogs/jlyoklpmhq
    https://forum.thecodingcolosseum.com/topic/57009/jlyoklpmhq
    https://foro.ribbon.es/topic/74014/jlyoklpmhq
    https://app.daily.dev/posts/jlyoklpmhq-xohiry0jk
    https://hackmd.io/@moviewave/BJDwHKVell
    https://glot.io/snippets/h70x5ei9ap
    https://paiza.io/projects/B8Q-xyeN1_mk1RORXI23_g
    https://jsbin.com/yaxikasebo/edit?html,output
    https://pastebin.com/dt5CZCcu
    https://pastelink.net/1mk7o2i3
    https://etextpad.com/ratrtwazfb
    https://www.wowace.com/paste/b8b8892e
    https://www.pastery.net/dtmpmy/
    https://paste.centos.org/view/adcaee8c
    https://onlinegdb.com/Pz5CZFs6Q
    https://freepaste.link/public/irqbtjax3k

    zaza

Leave a comment

Back to New Posts