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

4996 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://youaretheappleofmyeye.graphy.com/
    https://youaretheappleofmyeye20256409.graphy.com/
    https://youaretheappleofmyeyethaihd2867.graphy.com/
    https://youaretheappleofmyeyethaisub.graphy.com/
    https://youaretheappleofmyeyeuhd.graphy.com/
    https://youaretheappleofmyeyefhd.graphy.com/

    https://willyoumarrymonk2025.graphy.com/
    https://willyoumarrymonk0758.graphy.com/
    https://willyoumarrymonkhdthai.graphy.com/
    https://willyoumarrymonkfullhd.graphy.com/
    https://willyoumarrymonk1080p.graphy.com/
    https://willyoumarrymonkthaimovie2025.graphy.com/

    https://scrapbox.io/thgraphyblog/youaretheappleofmyeye.graphy.com%2F
    https://freepaste.link/public/sxcjda1bzh
    https://pastebin.com/JQ6qCBax
    https://paste.enginehub.org/36Kv0GzMq
    https://paste.centos.org/view/7683dc79
    https://notes.io/wLt7m
    https://rentry.co/boqhonwu
    https://paste.mozilla.org/RE3y4vRV
    https://p.ip.fi/PWkS
    https://paste.thezomg.com/297428/17410974/
    https://paiza.io/projects/e0gQXrLmzVq4KyOCFlmPVA
    https://glot.io/snippets/h56176snue
    https://privatebin.net/?22a41350be9d1dfe#8r32tpahmwo4WxTqtJo1TkfG7f38NghTXpjG3Eq9NBWG
    https://paste.feed-the-beast.com/view/cce86191
    https://jsitor.com/GvDg-7_ocw
    https://tech.io/snippet/X73LcoG
    https://paste.ee/p/nppz4EGR

    https://community.wongcw.com/posts/1000728
    https://lebanonhub.app/posts/150602
    https://palakai.lk/?post_type=rtcl_listing&p=276338
    https://chobaolam.vn/threads/thgraphyblog.608849/
    https://www.hebergementweb.org/threads/thgraphyblog.2411162/
    https://raindrop.io/harrykur/thgraphyblog-53090794
    https://foro.ribbon.es/topic/61005/thgraphyblog
    http://forum.dnpsolpol.ru/threads/thgraphyblog.18756/
    https://tooter.in/harrykur/posts/114104631467944252
    https://matters.town/a/z5er4iv4mwpk
    https://plaza.rakuten.co.jp/harrykur05/diary/202503040000/
    https://diendannhansu.com/threads/thgraphyblog.736325/
    https://www.zephyraxis.com/wall/blogs/69283/thgraphyblog

    thgraphyblog

  • https://nezha2anime1080p.graphy.com/
    https://youaretheappleofmyeyethai.graphy.com/
    https://willyoumarrymonkthai.graphy.com/
    https://mickey17thai.graphy.com/
    https://gelboysep5.graphy.com/
    https://cccv.to/gelboysep5
    https://popl.co/profile/khunphijaokhaep13
    https://popl.co/profile/w80a1mjf/dash

    https://www.bitsdujour.com/profiles/vJ1dd8
    https://x.com/BirdsVf/status/1897164093423018322
    https://raindrop.io/adekabirth/suruhsereh-53115193
    https://bootstrapbay.com/user/mesamid
    https://lifeisfeudal.com/Discussions/question/fharehreah
    https://foro.ribbon.es/topic/61159/dgaergerg
    https://forum.daoyidh.com/topic/45027/sfjyretjw4t
    https://bsky.app/profile/adekarbit.bsky.social/post/3ljmckipe322j
    https://diendannhansu.com/threads/fdstrjyejywrtj.736787/
    https://multy.me/uA85B
    https://start.me/w/b0Y4vo
    https://pastelink.net/o7kae19j
    https://forumketoan.com/threads/szftsrjyrj.62925/
    https://snippet.host/fnoewt
    https://telegra.ph/rsyieie5i7-03-05
    https://forum.thecodingcolosseum.com/topic/44064/awwy45wy5y
    https://www.petition2congress.com/ctas/efe2f34f3g

    fyrsey57

  • https://old.bitchute.com/video/1XsbJz1YmsyN/
    https://old.bitchute.com/video/FDn4LrfgQFe0/
    https://old.bitchute.com/video/sstvgIi8SMB1/
    https://old.bitchute.com/video/1rVsGMA3015Z/
    https://old.bitchute.com/video/o8xWx5w4YJPR/
    https://old.bitchute.com/video/drrkKs3OkUNn/
    https://old.bitchute.com/video/xDuos0jJ6VxL/
    https://old.bitchute.com/video/HvbezrOQRlXE/
    https://www.tokyvideo.com/video/watch-dog-man-2025-fullmovie-free-online-english
    https://www.tokyvideo.com/video/watch-dog-man-2025-fullmovie-free-hd-online-on-123movie
    https://www.tokyvideo.com/video/watch-love-hurts-2025-fullmovie-free-online-on-123movies
    https://www.tokyvideo.com/video/my-dead-friend-zoe-2025-fullmovies-hd
    https://www.tokyvideo.com/video/my-fault-london-2025-fullmovie-hd

    sgsdsdhsdh

  • https://old.bitchute.com/video/eeMAwHqgriBq/
    https://old.bitchute.com/video/4QDGa4H0YNbQ/
    https://old.bitchute.com/video/oKB6zNPSzr35/
    https://old.bitchute.com/video/c9XrAs6YL4Ln/

    sgsdsdhsdh

  • https://wakelet.com/wake/BT_E53Q1-6vuMcTm8sD6T
    https://wakelet.com/wake/vpxPuWJ7mq09h6jd8UXGJ
    https://wakelet.com/wake/SwZ7GUgP-5598XMsRYdwm
    https://wakelet.com/wake/bdR8JbQO9OaqDfvrsiMem
    https://wakelet.com/wake/sI3AE3Xq-HwalVHVrNydf
    https://wakelet.com/wake/obE5yoyyOhKLpeukYV1p8
    https://wakelet.com/wake/8TL_fBhOEHhCFc4soJ1
    https://wakelet.com/wake/CJGXX4cunLUQnelXNNRxG
    https://wakelet.com/wake/dnEE9hSNz1eyEs88xsVqS
    https://wakelet.com/wake/Q8kXbnTJSSvUc3Z5WARpu
    https://wakelet.com/wake/JNg36uK1k5QI28b9FYOxq
    https://wakelet.com/wake/5Uf_7tzV63IENa6HWvMyc
    https://wakelet.com/wake/h0VHIdey2xXZYlT99FMFc
    https://wakelet.com/wake/YjevkpRujTxW1CwXQ45Xg
    https://www.hebergementweb.org/threads/index.2412289/
    https://rentry.co/ki6oxabi
    https://pastelink.net/qseb9ys6
    https://foro.ribbon.es/topic/61076/index
    https://yamcode.com/aldymeyad07-15
    https://forum.daoyidh.com/topic/44673/index
    https://paste.toolforge.org/view/2447ac08
    https://forum.thecodingcolosseum.com/topic/44017/indexx
    https://anonpaste.com/share/2089f8563e
    https://mastodon.social/Gaspool/114105891384707902 https://medium.com/pdslh1/indexx-520cffdd5b33
    https://profile.hatena.ne.jp/aldymeyad07/profile
    https://etextpad.com/bjx9iloyal
    https://healingxchange.ning.com/photo/albums/google-index-798
    https://hackmd.io/@aldymeyad07/SJlvt0Vjke
    https://www.funaroom.com/group/fun-a-roomgurupu/discussion/a6d6e8bb-b879-429a-bb7c-e2d43a08984b
    https://justpaste.it/hb633

    indexx

Leave a comment

Back to New Posts