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.  

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    https://jobs.generationshe.co/company/filmuna-terapia-di-gruppo-streaming-2024-film-completo-ita-af6980602861
    https://jobs.generationshe.co/company/cb01-una-terapia-di-gruppo-streaming-ita-hd-in-altadefinizione-2024-d1575d176f9e
    https://jobs.generationshe.co/company/guarda-una-terapia-di-gruppo-streaming-ita-completo-d4c07abba243
    https://jobs.generationshe.co/company/guarda-una-terapia-di-gruppo-in-alta-definizione-film-italiano-streaming-78c40564e3fb
    https://jobs.generationshe.co/company/scopri-una-terapia-di-gruppo-2024-il-film-in-streaming-italiano-92dc7cde5b77
    https://jobs.generationshe.co/company/streaming-film-una-terapia-di-gruppo-in-qualita-superiore-d527044381b5
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    https://jobs.generationshe.co/company/guarda-ora-una-terapia-di-gruppo-film-online-2024-streaming-ita-cb01-48e2583efe48
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    https://jobs.generationshe.co/company/guarda-una-terapia-di-gruppo-streaming-ita-2024-in-altadefinizione-6c1efd8fe273
    https://jobs.generationshe.co/company/cb01-una-terapia-di-gruppo-streaming-ita-hd-in-altadefinizione-una-terapia-di-gr-ededf480a276
    https://jobs.generationshe.co/company/guardamodi-tre-giorni-sulle-ali-della-follia-altadefinizione-film-streaming-ital-c95e74efff72
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    https://jobs.generationshe.co/company/cb01-modi-tre-giorni-sulle-ali-della-follia-2024-streaming-ita-in-qualita-hd-108-ed06a26548a3
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    https://jobs.generationshe.co/company/hd-le-deluge-gli-ultimi-giorni-di-maria-antonietta-streaming-ita-2024-in-cb01-al-a747edff4911
    https://jobs.generationshe.co/company/guardale-deluge-gli-ultimi-giorni-di-maria-antonietta-streaming-film-gratis-ita-3960c794670f
    https://jobs.generationshe.co/company/cb01-le-deluge-gli-ultimi-giorni-di-maria-antonietta-fim-inteo-steamng-ita-2024-69dd38dff04b
    https://jobs.generationshe.co/company/cb01-guarda-le-deluge-gli-ultimi-giorni-di-maria-antonietta-2024-streaming-ita-a-fceb033f3b8b
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    https://jobs.generationshe.co/company/guarda-film-le-deluge-gli-ultimi-giorni-di-maria-antonietta-in-streaming-ita-en-81a6d1493d4a
    https://jobs.generationshe.co/company/filmle-deluge-gli-ultimi-giorni-di-maria-antonietta-streaming-2024-film-completo-48a2e4967da8
    https://jobs.generationshe.co/company/cb01-le-deluge-gli-ultimi-giorni-di-maria-antonietta-streaming-ita-hd-in-altadef-e9feb28fef6d
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    https://jobs.generationshe.co/company/guarda-le-deluge-gli-ultimi-giorni-di-maria-antonietta-in-alta-definizione-film-73498297cb4c
    https://jobs.generationshe.co/company/scopri-le-deluge-gli-ultimi-giorni-di-maria-antonietta-2024-il-film-in-streaming-ae78c124ca47
    https://jobs.generationshe.co/company/streaming-film-le-deluge-gli-ultimi-giorni-di-maria-antonietta-in-qualita-superi-67f34d469a26
    https://jobs.generationshe.co/company/film-italiano-le-deluge-gli-ultimi-giorni-di-maria-antonietta-2024-streaming-ita-4039b5d84e9e
    https://jobs.generationshe.co/company/guarda-le-deluge-gli-ultimi-giorni-di-maria-antonietta-in-alta-definizione-strea-8995add316d6
    https://jobs.generationshe.co/company/guarda-ora-le-deluge-gli-ultimi-giorni-di-maria-antonietta-film-online-2024-stre-8e034c39f5e5
    https://jobs.generationshe.co/company/streaming-hd-le-deluge-gli-ultimi-giorni-di-maria-antonietta-film-completo-in-al-65ec2606583b
    https://jobs.generationshe.co/company/cb01-le-deluge-gli-ultimi-giorni-di-maria-antonietta-2024-streaming-ita-in-quali-ff7cb3787937

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  • https://github.com/tensorflow/mlir-hlo/issues/128
    https://github.com/tensorflow/mlir-hlo/issues/129
    https://github.com/tensorflow/mlir-hlo/issues/131
    https://github.com/tensorflow/mlir-hlo/issues/132
    https://github.com/tensorflow/mlir-hlo/issues/133
    https://github.com/tensorflow/mlir-hlo/issues/134
    https://github.com/tensorflow/mlir-hlo/issues/135
    https://github.com/tensorflow/mlir-hlo/issues/136
    https://wokwi.com/projects/415623670301962241
    https://paste.feed-the-beast.com/view/5d8bf455
    https://paiza.io/projects/Bjr5emXwYUp9R46mXM47kg?language=php
    https://tempel.in/view/slmt
    https://jsfiddle.net/
    https://pastelink.net/14wl7okk
    https://rentry.co/zxiecs99
    https://jsbin.com/jipomupota/edit?html
    https://hackmd.io/FQtMPEslRduoASO6eFLYvw
    https://jsitor.com/heSoUUO7mb
    https://forum.thecodingcolosseum.com/topic/20638/eshyserhyse

    TOBRUT

  • https://tinhte.vn/profile/guarda-film-napoli-new-york-streaming-ita.3173329/
    https://tinhte.vn/profile/guarda-napoli-new-york-2024-streaming-ita.3173335/
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    https://tinhte.vn/profile/guarda-napoli-new-york-streaming-ita-completo.3173347/
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    https://tinhte.vn/profile/cb01-napoli-new-york-streaming-ita-gratis.3173361/
    https://tinhte.vn/profile/guarda-napoli-new-york-en-streaming-ita.3173367/
    https://tinhte.vn/profile/film-napoli-new-york-streaming-ita-hd.3173374/
    https://tinhte.vn/profile/guarda-napoli-new-york-streaming-ita-cb01.3173381/
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    https://tinhte.vn/profile/napoli-new-york-altadefinizione-film-italiano.3173395/
    https://tinhte.vn/profile/guarda-napoli-new-york-streaming-ita.3173402/
    https://tinhte.vn/profile/altadefinizione-napoli-new-york-streaming-ita.3173406/
    https://tinhte.vn/profile/film-cb01-napoli-new-york-streaming-ita.3173414/
    https://tinhte.vn/profile/cb01-napoli-new-york-streming-ita-2024.3173421/
    https://tinhte.vn/profile/napoli-new-york-streaming-ita-film-completo.3173437/
    https://tinhte.vn/profile/guarda-film-napoli-new-york-film-intero.3173448/
    https://tinhte.vn/profile/dove-vedere-napoli-new-york-streaming-ita-gratis.3173458/
    https://tinhte.vn/profile/cb01-napoli-new-york-streaming-ita-gratuito.3173467/
    https://tinhte.vn/profile/dove-vedere-napoli-new-york.3173473/
    https://tinhte.vn/profile/napoli-new-york-film-intero.3173478/
    https://tinhte.vn/profile/guada-napoli-new-york-streaming-ita.3173484/
    https://tinhte.vn/profile/altadefinizione-napoli-new-york-streaming-ita.3173492/
    https://tinhte.vn/profile/napoli-new-york-streaming-italiano.3173501/

    males

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