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

5072 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://github.com/skuyatv/Uci-Italia/discussions/1
    https://github.com/skuyatv/Uci-Italia/discussions/2
    https://github.com/skuyatv/Uci-Italia/discussions/3
    https://github.com/skuyatv/Uci-Italia/discussions/4
    https://github.com/skuyatv/Uci-Italia/discussions/5
    https://github.com/skuyatv/Uci-Italia/discussions/6
    https://github.com/skuyatv/Uci-Italia/discussions/7
    https://github.com/skuyatv/Uci-Italia/discussions/8
    https://github.com/skuyatv/Uci-Italia/discussions/9
    https://github.com/skuyatv/Uci-Italia/discussions/10
    https://github.com/skuyatv/Uci-Italia/discussions/11
    https://github.com/skuyatv/Uci-Italia/discussions/12
    https://github.com/skuyatv/Uci-Italia/discussions/13
    https://github.com/skuyatv/Uci-Italia/discussions/14
    https://github.com/skuyatv/Uci-Italia/discussions/15
    https://github.com/skuyatv/Uci-Italia/discussions/16
    https://github.com/skuyatv/Uci-Italia/discussions/17
    https://github.com/skuyatv/Uci-Italia/discussions/18
    https://github.com/skuyatv/Uci-Italia/discussions/19
    https://github.com/skuyatv/Uci-Italia/discussions/20
    https://github.com/skuyatv/Uci-Italia/discussions/21
    https://github.com/skuyatv/Uci-Italia/discussions/22
    https://github.com/skuyatv/Uci-Italia/discussions/23
    https://github.com/skuyatv/Uci-Italia/discussions/24
    https://github.com/skuyatv/Uci-Italia/discussions/25
    https://github.com/skuyatv/Uci-Italia/discussions/26
    https://github.com/skuyatv/Uci-Italia/discussions/27
    https://github.com/skuyatv/Uci-Italia/discussions/28
    https://github.com/skuyatv/Uci-Italia/discussions/29
    https://github.com/skuyatv/Uci-Italia/discussions/30
    https://github.com/skuyatv/Uci-Italia/discussions/31
    https://github.com/skuyatv/Uci-Italia/discussions/32
    https://github.com/skuyatv/Uci-Italia/discussions/33
    https://github.com/skuyatv/Uci-Italia/discussions/34
    https://github.com/skuyatv/Uci-Italia/discussions/35
    https://github.com/skuyatv/Uci-Italia/discussions/36
    https://github.com/skuyatv/Uci-Italia/discussions/37
    https://github.com/skuyatv/Uci-Italia/discussions/38
    https://github.com/skuyatv/Uci-Italia/discussions/39
    https://github.com/skuyatv/Uci-Italia/discussions/40
    https://github.com/skuyatv/Uci-Italia/discussions/41
    https://github.com/skuyatv/Uci-Italia/discussions/42
    https://github.com/skuyatv/Uci-Italia/discussions/43
    https://github.com/skuyatv/Uci-Italia/discussions/44
    https://github.com/skuyatv/Uci-Italia/discussions/45

    TOBRUT

  • https://github.com/Acu-Sedih/Banget/discussions/1
    https://github.com/Acu-Sedih/Banget/discussions/2
    https://github.com/Acu-Sedih/Banget/discussions/3
    https://github.com/Acu-Sedih/Banget/discussions/4
    https://github.com/Acu-Sedih/Banget/discussions/5
    https://github.com/Acu-Sedih/Banget/discussions/6
    https://github.com/Acu-Sedih/Banget/discussions/7
    https://github.com/Acu-Sedih/Banget/discussions/8
    https://github.com/Acu-Sedih/Banget/discussions/9
    https://github.com/Acu-Sedih/Banget/discussions/10
    https://github.com/Acu-Sedih/Banget/discussions/11
    https://github.com/Acu-Sedih/Banget/discussions/12
    https://github.com/Acu-Sedih/Banget/discussions/13
    https://github.com/Acu-Sedih/Banget/discussions/14
    https://github.com/Acu-Sedih/Banget/discussions/15
    https://github.com/Acu-Sedih/Banget/discussions/16
    https://github.com/Acu-Sedih/Banget/discussions/17
    https://github.com/Acu-Sedih/Banget/discussions/18
    https://github.com/Acu-Sedih/Banget/discussions/19
    https://github.com/Acu-Sedih/Banget/discussions/20
    https://github.com/Brabe-Nich/Brabech/discussions/1
    https://github.com/Brabe-Nich/Brabech/discussions/2
    https://github.com/Brabe-Nich/Brabech/discussions/3
    https://github.com/Brabe-Nich/Brabech/discussions/4
    https://github.com/Brabe-Nich/Brabech/discussions/5
    https://github.com/Brabe-Nich/Brabech/discussions/6
    https://github.com/Brabe-Nich/Brabech/discussions/7
    https://github.com/Brabe-Nich/Brabech/discussions/8
    https://github.com/Brabe-Nich/Brabech/discussions/9
    https://github.com/Brabe-Nich/Brabech/discussions/10
    https://github.com/Brabe-Nich/Brabech/discussions/11
    https://github.com/Brabe-Nich/Brabech/discussions/12
    https://github.com/Brabe-Nich/Brabech/discussions/13
    https://github.com/Brabe-Nich/Brabech/discussions/14
    https://github.com/Brabe-Nich/Brabech/discussions/15
    https://github.com/Brabe-Nich/Brabech/discussions/16
    https://github.com/Brabe-Nich/Brabech/discussions/17
    https://github.com/Brabe-Nich/Brabech/discussions/18
    https://github.com/Brabe-Nich/Brabech/discussions/19
    https://github.com/Brabe-Nich/Brabech/discussions/20
    https://github.com/Kaso-Bapak/Nak/discussions/1
    https://github.com/Kaso-Bapak/Nak/discussions/2
    https://github.com/Kaso-Bapak/Nak/discussions/3
    https://github.com/Kaso-Bapak/Nak/discussions/4
    https://github.com/Kaso-Bapak/Nak/discussions/5
    https://github.com/Kaso-Bapak/Nak/discussions/6
    https://github.com/Kaso-Bapak/Nak/discussions/7
    https://github.com/Kaso-Bapak/Nak/discussions/8
    https://github.com/Kaso-Bapak/Nak/discussions/9
    https://github.com/Kaso-Bapak/Nak/discussions/10
    https://github.com/Kaso-Bapak/Nak/discussions/11
    https://github.com/Kaso-Bapak/Nak/discussions/12
    https://github.com/Kaso-Bapak/Nak/discussions/13
    https://github.com/Kaso-Bapak/Nak/discussions/14
    https://github.com/Kaso-Bapak/Nak/discussions/15
    https://github.com/Kaso-Bapak/Nak/discussions/16
    https://github.com/Kaso-Bapak/Nak/discussions/17
    https://github.com/Kaso-Bapak/Nak/discussions/18
    https://github.com/Kaso-Bapak/Nak/discussions/19
    https://github.com/Kaso-Bapak/Nak/discussions/20
    https://lookerstudio.google.com/embed/s/lA9tKFPwhWI
    https://lookerstudio.google.com/embed/s/uUf-U7SMfIY
    https://lookerstudio.google.com/embed/s/je62nF22g1Y
    https://lookerstudio.google.com/embed/s/pmvQ4N-mcEw
    https://lookerstudio.google.com/embed/s/l11M8a4OvnE
    https://lookerstudio.google.com/embed/s/teC6LqkARZY
    https://lookerstudio.google.com/embed/s/t5KYxNpuCOY
    https://lookerstudio.google.com/embed/s/tj5BpzxTNCY
    https://lookerstudio.google.com/embed/s/g-xFPQDGS4o
    https://lookerstudio.google.com/embed/s/tnZQi5tV1CY
    https://lookerstudio.google.com/embed/s/maInq6lo7SY
    https://lookerstudio.google.com/embed/s/swrTk2_eWdI
    https://lookerstudio.google.com/embed/s/u9UKDr-8kBs
    https://lookerstudio.google.com/embed/s/tjzcOlE620I
    https://lookerstudio.google.com/embed/s/uSr0Xjr4yg0
    https://lookerstudio.google.com/embed/s/uoeG3Z58lVI
    https://lookerstudio.google.com/embed/s/gUDKSZ7CdIo
    https://lookerstudio.google.com/embed/s/pCxO7SQc7RQ
    https://lookerstudio.google.com/embed/s/tr3Unee9aKk
    https://lookerstudio.google.com/embed/s/i1Bk6Wc1kRc
    https://lookerstudio.google.com/embed/s/uGSszIgsxmU
    https://lookerstudio.google.com/embed/s/tPiKFDt0aiM
    https://lookerstudio.google.com/embed/s/j9o8yxkZQE4
    https://lookerstudio.google.com/embed/s/sU5cXeqTbak
    https://lookerstudio.google.com/embed/s/rYjXCJapZ-A
    https://lookerstudio.google.com/embed/s/oLQTgRQFwl0
    https://lookerstudio.google.com/embed/s/srdmmObUKOU
    https://lookerstudio.google.com/embed/s/itCcwMzE5Fo
    https://lookerstudio.google.com/embed/s/ph5QJMboudA
    https://lookerstudio.google.com/embed/s/lH4LWwt3lEg
    https://lookerstudio.google.com/embed/s/s8jRkAvmEf8
    https://lookerstudio.google.com/embed/s/ouYs2jV2E5w
    https://lookerstudio.google.com/embed/s/grW_mNNtIww
    https://lookerstudio.google.com/embed/s/sSs-qYYFSaQ
    https://lookerstudio.google.com/embed/s/jTP1512lCGA
    https://lookerstudio.google.com/embed/s/qLYJ0MLWsQ4
    https://lookerstudio.google.com/embed/s/nmA-oWjfBwA
    https://lookerstudio.google.com/embed/s/sA-QoL7ASU
    https://lookerstudio.google.com/embed/s/g73IeDE4TxY
    https://lookerstudio.google.com/embed/s/ikr86_9FhDc
    https://lookerstudio.google.com/embed/s/l_pjzIQdLRA
    https://lookerstudio.google.com/embed/s/nnFrvPfgDiA
    https://lookerstudio.google.com/embed/s/l—cVEYOIc4
    https://lookerstudio.google.com/embed/s/k_Fz1YQrI2A
    https://lookerstudio.google.com/embed/s/vTuFA70JW5k
    https://lookerstudio.google.com/embed/s/p8L95TrE5AE
    https://lookerstudio.google.com/embed/s/t7p-QbWd-4A
    https://lookerstudio.google.com/embed/s/hj0wni_5sXY
    https://lookerstudio.google.com/embed/s/jp_IakMvDK8
    https://lookerstudio.google.com/embed/s/kw_WgmKN-V8
    https://lookerstudio.google.com/embed/s/hFehL7_ZKNY
    https://lookerstudio.google.com/embed/s/vpHYbmuE4c4
    https://lookerstudio.google.com/embed/s/vPJH-TaZxyU
    https://lookerstudio.google.com/embed/s/pc-55GMpV4A
    https://lookerstudio.google.com/embed/s/lIZFwqXVcIU
    https://lookerstudio.google.com/embed/s/tkvzJgkdA9s
    https://lookerstudio.google.com/embed/s/un6vUSCsmmE
    https://lookerstudio.google.com/embed/s/uIPLD_y7dow
    https://lookerstudio.google.com/embed/s/n3guDmIzvHE
    https://lookerstudio.google.com/embed/s/ls5fixDIxhc
    https://lookerstudio.google.com/embed/s/mAxuALoxztc
    https://lookerstudio.google.com/embed/s/jAV6qtWyh18
    https://lookerstudio.google.com/embed/s/nVeDBvfBnfE
    https://lookerstudio.google.com/embed/s/nBaK1vxKMQw
    https://lookerstudio.google.com/embed/s/uScC0DuvYHI
    https://lookerstudio.google.com/embed/s/gyAqPsYXaIU
    https://lookerstudio.google.com/embed/s/qxQzJNFjreU
    https://lookerstudio.google.com/embed/s/mZ5reH5knIg
    https://lookerstudio.google.com/embed/s/n_7QGP5uT0A
    https://lookerstudio.google.com/embed/s/p-DcQ9wAzhQ
    https://lookerstudio.google.com/embed/s/uwWjocuexBk
    https://lookerstudio.google.com/embed/s/mYy    x5T9G9o

    males

  • https://github.com/linaatv/Streaming-HD/discussions/1
    https://github.com/linaatv/Streaming-HD/discussions/2
    https://github.com/linaatv/Streaming-HD/discussions/3
    https://github.com/linaatv/Streaming-HD/discussions/4
    https://github.com/linaatv/Streaming-HD/discussions/5
    https://github.com/linaatv/Streaming-HD/discussions/6
    https://github.com/linaatv/Streaming-HD/discussions/7
    https://github.com/linaatv/Streaming-HD/discussions/8
    https://github.com/linaatv/Streaming-HD/discussions/9
    https://github.com/linaatv/Streaming-HD/discussions/10
    https://github.com/linaatv/Streaming-HD/discussions/11
    https://github.com/linaatv/Streaming-HD/discussions/12
    https://github.com/linaatv/Streaming-HD/discussions/13
    https://github.com/linaatv/Streaming-HD/discussions/14
    https://github.com/linaatv/Streaming-HD/discussions/15
    https://github.com/linaatv/Streaming-HD/discussions/16
    https://github.com/linaatv/Streaming-HD/discussions/17
    https://github.com/linaatv/Streaming-HD/discussions/18
    https://github.com/linaatv/Streaming-HD/discussions/19
    https://github.com/linaatv/Streaming-HD/discussions/20
    https://github.com/linaatv/Streaming-HD/discussions/21
    https://github.com/linaatv/Streaming-HD/discussions/22
    https://github.com/linaatv/Streaming-HD/discussions/23
    https://github.com/linaatv/Streaming-HD/discussions/24
    https://github.com/linaatv/Streaming-HD/discussions/25
    https://github.com/linaatv/Streaming-HD/discussions/26
    https://github.com/linaatv/Streaming-HD/discussions/27
    https://github.com/linaatv/Streaming-HD/discussions/28
    https://github.com/linaatv/Streaming-HD/discussions/29
    https://github.com/linaatv/Streaming-HD/discussions/30
    https://github.com/linaatv/Streaming-HD/discussions/31
    https://github.com/linaatv/Streaming-HD/discussions/32
    https://github.com/linaatv/Streaming-HD/discussions/33
    https://github.com/linaatv/Streaming-HD/discussions/34
    https://github.com/linaatv/Streaming-HD/discussions/35
    https://github.com/linaatv/Streaming-HD/discussions/36
    https://github.com/linaatv/Streaming-HD/discussions/37
    https://github.com/linaatv/Streaming-HD/discussions/38
    https://github.com/linaatv/Streaming-HD/discussions/39
    https://github.com/linaatv/Streaming-HD/discussions/40
    https://github.com/linaatv/Streaming-HD/discussions/41
    https://github.com/linaatv/Streaming-HD/discussions/42
    https://github.com/linaatv/Streaming-HD/discussions/43
    https://github.com/linaatv/Streaming-HD/discussions/44
    https://github.com/linaatv/Streaming-HD/discussions/45
    https://github.com/linaatv/Streaming-HD/discussions/46
    https://github.com/linaatv/Streaming-HD/discussions/47
    https://github.com/linaatv/Streaming-HD/discussions/48
    https://github.com/linaatv/Streaming-HD/discussions/49
    https://github.com/linaatv/Streaming-HD/discussions/50

    TOBRUT

  • https://tinhte.vn/profile/voir-sonic-3-le-film-en-streaming-vf-fr.3181441/
    https://tinhte.vn/profile/voir-film-sonic-3-le-film-en-streaming-vf-fr.3181500/
    https://tinhte.vn/profile/voir-sonic-3-le-film-en-streaming-vf-fr.3181507/
    https://tinhte.vn/profile/voir-sonic-3-le-film-streaming-vf-en-francais.3181551/
    https://tinhte.vn/profile/voir-films-sonic-3-le-film-en-streaming-vf.3181614/
    https://tinhte.vn/profile/voir-sonic-3-le-film-en-streaming-vf-fr.3181626/
    https://tinhte.vn/profile/voir-sonic-3-le-film-streaming-vf-fr-vostfr.3181672/
    https://tinhte.vn/profile/voir-film-sonic-3-le-film-streaming-vf-fr.3181695/
    https://tinhte.vn/profile/voir-sonic-3-le-film-en-streaming-vf-fr.3181754/
    https://wokwi.com/projects/415808079809090561
    https://paste.feed-the-beast.com/view/861ab4ab
    https://paiza.io/projects/la3KTy9K6fqXpHy8ea0W0w?language=php
    https://tempel.in/view/YlZNKUPA
    https://jsfiddle.net/
    https://pastelink.net/9hkmk19p
    https://rentry.co/4cmcsykx
    https://jsbin.com/vujativasi/edit?html
    https://hackmd.io/5hpoQFm0Rr2_64iBYJbhJw
    https://jsitor.com/
    https://yamcode.com/dfhdf-5587
    https://forum.thecodingcolosseum.com/topic/21133/zsrygryhs

    males

  • https://bento.me/oceania-2
    https://bento.me/oceania-2streamingita
    https://bento.me/oceania-2gratuitamente
    https://bento.me/oceania-2italiano
    https://bento.me/oceania-2guarda
    https://bento.me/oceania-2altadefinizione
    https://bento.me/oceania-2filmintero
    https://bento.me/oceania-2hd
    https://bento.me/oceania-2gratis
    https://bento.me/oceania-2completo
    https://bento.me/oceania-2film
    https://bento.me/oceania-21080p
    https://bento.me/oceania-2films
    https://bento.me/oceania-2cb01
    https://bento.me/oceania-2online
    https://bento.me/oceania-2hd-film
    https://bento.me/oceania-2film-ita
    https://bento.me/oceania-2guarda-film
    https://bento.me/oceania-2completo-hd
    https://bento.me/oceania-2streamingcommunity

    males

Leave a comment

Back to New Posts