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

5058 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/QcgsfNYZwuWk/
    https://old.bitchute.com/video/yKTpm2dUJI5W/
    https://old.bitchute.com/video/XKNlCf04EHAE/
    https://old.bitchute.com/video/aUIptnpvwJBc/
    https://old.bitchute.com/video/nFvB1Kg41RXt/
    https://old.bitchute.com/video/D9FTG1KhmK2j/
    https://old.bitchute.com/video/ZaVqVb0MRVri/
    https://old.bitchute.com/video/W6CF5S6Fz9VU/
    https://old.bitchute.com/video/zJrfC2xD2k4z/
    https://old.bitchute.com/video/KD67wxbIkBNh/
    https://paste.centos.org/view/a3907f18
    https://etextpad.com/kgegzg8elp
    https://www.pastery.net/thazjt/
    https://forum.thecodingcolosseum.com/topic/56843/lvflhtqvpt
    https://profile.hatena.ne.jp/LVFLHTQVPT/profile
    https://pastelink.net/dx4wxho5
    https://hackmd.io/@movewaveblog/HkVKA8Qeeg
    https://glot.io/snippets/h6zyh0qdyp
    https://pastebin.com/idCMRNQs
    https://paiza.io/projects/fzH9yTVYlO33YfHQD-XxFg
    https://codepen.io/Agam-Riady/pen/WbbzjJN
    https://jsbin.com/pivomohepa/edit?html,output
    https://freepaste.link/edc3nn05i2
    https://paste.enginehub.org/Lwens5hK8
    https://paste.feed-the-beast.com/RALhMnDV7ib
    https://rextester.com/CSTX57014
    https://onlinegdb.com/2xrd0BDEK
    https://graph.org/LVFLHTQVPT-05-03
    https://foro.ribbon.es/topic/73821/lvflhtqvpt
    https://forum.artrix.pl/d/55391-lvflhtqvpt
    https://www.it-fc.de/index.php/forum/showposts/index/topicid/3414
    https://www.backlink.seoworld.in/2025/05/03/lvflhtqvpt/

    zaza

  • https://old.bitchute.com/video/QcgsfNYZwuWk/
    https://old.bitchute.com/video/yKTpm2dUJI5W/
    https://old.bitchute.com/video/XKNlCf04EHAE/
    https://old.bitchute.com/video/aUIptnpvwJBc/
    https://old.bitchute.com/video/nFvB1Kg41RXt/
    https://old.bitchute.com/video/D9FTG1KhmK2j/
    https://old.bitchute.com/video/ZaVqVb0MRVri/
    https://old.bitchute.com/video/W6CF5S6Fz9VU/
    https://old.bitchute.com/video/zJrfC2xD2k4z/
    https://old.bitchute.com/video/KD67wxbIkBNh/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.766488.0
    https://wokwi.com/projects/429916181003021313
    https://healingxchange.ning.com/profiles/blogs/wtpeniwmqc
    https://forum.thecodingcolosseum.com/topic/56832/wtpeniwmqc
    https://foro.ribbon.es/topic/73805/wtpeniwmqc
    https://app.daily.dev/posts/wtpeniwmqc-vmcwztlfy
    https://hackmd.io/@moviewave/rkFZnrXxxe
    https://glot.io/snippets/h6zwanmf5r
    https://paiza.io/projects/5WkT58oQm_eC5EztrE1oWQ
    https://jsbin.com/gejafujona/edit?html,output
    https://pastebin.com/kXTUJeBm
    https://pastelink.net/qcu1n3sn
    https://etextpad.com/5i9wm53cq0
    https://www.wowace.com/paste/c6660520
    https://www.pastery.net/qfutpg/
    https://paste.centos.org/view/36a4fd9f
    https://onlinegdb.com/vujOts6Xj
    https://freepaste.link/public/mqeu6pd3jz

    zaza

  • https://old.bitchute.com/video/q55WAVB0fLoO/
    https://old.bitchute.com/video/vc38J5AGK3eR/
    https://old.bitchute.com/video/3XLimrLHQ5bz/
    https://old.bitchute.com/video/sXQr0iTyZ43t/
    https://old.bitchute.com/video/R45aCsPf9P3d/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.766322.0
    https://wokwi.com/projects/429898749442706433
    https://healingxchange.ning.com/profiles/blogs/ccdtyvayya
    https://forum.thecodingcolosseum.com/topic/56804/ccdtyvayya
    https://foro.ribbon.es/topic/73751/ccdtyvayya
    https://app.daily.dev/posts/ccdtyvayya-fpnzlpoky
    https://hackmd.io/@moviewave/HkJIib7llg
    https://glot.io/snippets/h6zoouaq3t
    https://paiza.io/projects/zrU6mdK7FV49Cm7-XhHhGQ
    https://jsbin.com/havalimufu/edit?html,output
    https://pastebin.com/Sd6uyRJv
    https://pastelink.net/bhew4d1o
    https://etextpad.com/sb9lhhe6je
    https://www.wowace.com/paste/0852ca37
    https://www.pastery.net/sywnxs/
    https://paste.centos.org/view/2aa18117
    https://www.onlinegdb.com/dGiQ0fMsy
    https://freepaste.link/public/bcjjejdfvc

    zaza

  • https://old.bitchute.com/video/djw61agbAB1V/
    https://old.bitchute.com/video/xaO5rJoanqgl/
    https://old.bitchute.com/video/kE8vsqgT7pLW/
    https://old.bitchute.com/video/PdWO3IBYWbVC/
    https://old.bitchute.com/video/60klq8DFUkkO/
    https://old.bitchute.com/video/9jbIiiXgVaKI/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.766279.0
    https://jsbin.com/timakoyavo/edit?html,output
    https://paiza.io/projects/j3uE9nVnl3Ji_Seio1YCgQ?language=php
    https://snippet.host/uizsbe
    https://ctxt.io/2/AAB4tU9aEQ
    https://rextester.com/YBWJ19491
    https://www.onlinegdb.com/mav2yG1Za
    https://paste.centos.org/view/a8498f84
    https://glot.io/snippets/h6zn4rzdae
    https://paste.intergen.online/view/c45b4b1b
    https://telegra.ph/the-lost-locket-film-05-03
    https://app.daily.dev/posts/the-lost-locket-film-iz1bcmpvy
    https://foro.ribbon.es/topic/73742/the-lost-locket-film
    https://forum.thecodingcolosseum.com/topic/56797/the-lost-locket-film
    https://hackmd.io/@streammovie/r1op0emexx
    https://sharing.clickup.com/9018966855/t/h/86etbczx6/NSQL1G38SM696SU

    israel has fallen

  • https://old.bitchute.com/video/ahLmwVw40oHH/
    https://old.bitchute.com/video/VF9wwMfxfUH2/
    https://old.bitchute.com/video/dRhhmdPkr6vL/
    https://old.bitchute.com/video/s3oc9HSKozqI/
    https://old.bitchute.com/video/krEHisrGWXrq/
    https://old.bitchute.com/video/VcwdG62M9gxU/
    https://old.bitchute.com/video/YdxahciMRhbH/
    https://old.bitchute.com/video/4lyzc2zWENIL/
    https://old.bitchute.com/video/rslVee436mkW/
    https://old.bitchute.com/video/CjRYn9a5Tktm/
    https://old.bitchute.com/video/ILZon4r6JIue/
    https://old.bitchute.com/video/xKpo3EzmdcuS/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.766220.0
    https://jsbin.com/libelicoze/edit?html,output
    https://paiza.io/projects/AcmQKi5kL3WPa9z64zBeCQ?language=php
    https://snippet.host/zocecm
    https://ctxt.io/2/AAB4zZ1HFQ
    https://rextester.com/RCVB49003
    https://www.onlinegdb.com/tPgOU8fE8
    https://paste.centos.org/view/bc0afb01
    https://glot.io/snippets/h6zjm7bere
    https://telegra.ph/moviesanywhere-05-03
    https://paste.intergen.online/view/01f397c3
    https://hackmd.io/@streammovie/HyQm0Cflex
    https://app.daily.dev/posts/moviesanywhere-gyqtv6loz
    https://foro.ribbon.es/topic/73738/moviesanywhere
    https://forum.thecodingcolosseum.com/topic/56791/moviesanywhere
    https://sharing.clickup.com/9018966855/t/h/86etbcr78/HHQXBNS0XY979RG

    filme complete

Leave a comment

Back to New Posts