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

5262 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://tinhte.vn/profile/red-one-film-online-subtitrat-in-romana-2024.3116731/
    https://tinhte.vn/profile/red-one-film-online-subtitrat-in-romana-2024.3116748/
    https://bento.me/pelisflix-ver-red-one-pelicula
    https://bento.me/red-one2024-peliculacompleta-en-espanol
    https://lookerstudio.google.com/embed/s/gQxGlUyHi5Y
    https://lookerstudio.google.com/embed/s/pv53oSHDydQ
    https://lookerstudio.google.com/embed/s/ldvGNS5GSjg
    https://lookerstudio.google.com/embed/s/t2ZYvpPjc8A
    https://lookerstudio.google.com/embed/s/nR6T0jrtSZE
    https://lookerstudio.google.com/embed/s/h7_BDJ80k0Y
    https://lookerstudio.google.com/embed/s/ts0FmhJF9i4
    https://lookerstudio.google.com/embed/s/rGU0WkDxjZo
    https://lookerstudio.google.com/embed/s/pK7t01EULak
    https://lookerstudio.google.com/embed/s/hNn_NVp3iM0
    https://lookerstudio.google.com/embed/s/s4ku2WquBw0
    https://lookerstudio.google.com/embed/s/lwD80ie8KIY
    https://lookerstudio.google.com/embed/s/tZF4m5tlxVU
    https://lookerstudio.google.com/embed/s/vMux3y8jusc
    https://lookerstudio.google.com/embed/s/qFGIiRlZQrQ
    https://lookerstudio.google.com/embed/s/mJne-yHidsU
    https://lookerstudio.google.com/embed/s/vbKKE83I5cw
    https://lookerstudio.google.com/embed/s/pBGa394L4V8
    https://lookerstudio.google.com/embed/s/mrN_b0lhCmk
    https://lookerstudio.google.com/embed/s/lT1ExvTY8Iw
    https://lookerstudio.google.com/embed/s/sFZbApuojjU
    https://github.com/PODOlSKUYY/PODOlSKUYY/discussions/1
    https://github.com/PODOlSKUYY/PODOlSKUYY/discussions/2
    https://github.com/PODOlSKUYY/PODOlSKUYY/discussions/3
    https://github.com/PODOlSKUYY/PODOlSKUYY/discussions/4
    https://github.com/PODOlSKUYY/PODOlSKUYY/discussions/5
    https://github.com/BADORSINGSHOTAN/BADORSINGSHOTAN/discussions/1
    https://github.com/BADORSINGSHOTAN/BADORSINGSHOTAN/discussions/2
    https://github.com/BADORSINGSHOTAN/BADORSINGSHOTAN/discussions/3
    https://github.com/BADORSINGSHOTAN/BADORSINGSHOTAN/discussions/4
    https://github.com/BADORSINGSHOTAN/BADORSINGSHOTAN/discussions/5
    https://github.com/TONGTOROKAN/TONGTOROKAN/discussions/1
    https://github.com/TONGTOROKAN/TONGTOROKAN/discussions/2
    https://github.com/TONGTOROKAN/TONGTOROKAN/discussions/3
    https://github.com/TONGTOROKAN/TONGTOROKAN/discussions/4
    https://github.com/TONGTOROKAN/TONGTOROKAN/discussions/5
    https://github.com/TONGTOROKAN/TONGTOROKAN/discussions/5

    https://wokwi.com/projects/414388350975154177
    https://pastelink.net/ayw0m694
    https://paste.ee/p/AR4tU
    https://paste.ofcode.org/XgjcyStJwHi8phkuw4cYvd
    https://paste.thezomg.com/240745/73145059/
    https://www.pastery.net/dhdrzx/
    http://paste.jp/70cd1ea1/
    https://paiza.io/projects/mz5EVz3RdhqKQ1BRECMOBA?language=php
    https://paste.feed-the-beast.com/view/d82428bf
    https://paste.centos.org/view/dd9edeca
    https://anotepad.com/notes/gehskawk
    https://pastebin.com/0TaSMQnf
    https://paste.enginehub.org/0RLAFmAO4
    https://paste.md-5.net/afacazibac.pl
    https://paste.mozilla.org/anTU0HMT
    https://paste.intergen.online/view/668b0795
    https://paste.firnsy.com/paste/VwLSFjhKYZE
    https://b.hatena.ne.jp/saskararinjani/bookmark
    https://pastebin.freepbx.org/view/468d24f3
    https://snippet.host/qnzbxn
    https://yamcode.com/boxoffice-2024
    https://sebsauvage.net/paste/?ef2e4ba556e4cb38#bE9IqeRVUWhJntQKeFSqAk2hgoRPVHAmYDmcKXQSVf4=
    https://rentry.co/3gbv2gxu
    https://tempel.in/view/da7S
    https://freepaste.link/h4etcyqmob
    https://graph.org/boxoffice-11-12
    https://solo.to/premiumfilm
    https://portal.valencelabs.com/community-requests/post/premiumfilm-RccbM3X4YKeRnb0
    https://jsfiddle.net/ghardanawahyu/utcj7sz9/
    https://glot.io/snippets/h1qy6dsdks
    https://www.taptap.io/post/8505392
    https://medium.com/ghardanawahyu/bo-7ac2790d2565 https://www.wowace.com/paste/a3ecf794 https://wow.curseforge.com/paste/5b99a08e https://jsbin.com/yaqixaf/edit?html,output https://www.pixiv.net/en/users/111151989 http://ofbiz.116.s1.nabble.com/boxofficemojo-td4808594.html https://remed.microsoftcrmportals.com/forums/general-discussion/89c27f20-4ca1-ef11-95f5-0022488b1e04 https://www.khedmeh.com/wall/forum/topic/371559 https://web3devcommunity.com/topic/38898/boxofficeomojo https://forum.daoyidh.com/topic/5627/boxofficemojo https://forum.thecodingcolosseum.com/topic/18471/boxofficemojo https://forum.instube.com/d/173365-boxofficemojo https://forum.realdigital.org/d/268842-boxoffice https://zagspace.gonzaga.edu/members/status/show?id=28959764%3AStatus%3A127544 https://educat.xtec.cat/members/status/show?id=28959444%3AStatus%3A231745 https://www.ssplace.miami.edu/members/status/show?id=28954324%3AStatus%3A1347636 https://sloan.ucr.edu/members/status/show?id=28954304%3AStatus%3A1076382 https://www.new-dev.com/wowsfu/boxofficemojo https://smmwebforum.com/threads/boxofficemojo.38375/ https://forum.woimortal.com/member/44253-ghardanawahyu/visitormessage/108498-visitor-message-from-ghardanawahyu#post108498 https://hackmd.io/P-f-H1KETQS8Ik_y1FaOgQ/SJLFkO-fye
    https://network.propertyweek.com/members/status/show?id=28959784%3AStatus%3A379048
    https://www.meutimao.com.br/forum-do-corinthians/1754306/boxofficemojo
    https://quickadz.net/index.php?page=item&id=58854
    https://postyouradfree.com/index.php?page=item&id=32296
    https://fivedollarclassifieds.com/business-opportunities_2/food/boxofficemojo_i75291

    hdgdghdgsdsdfsdf

  • https://hype.co/verelbanodeldiablopeliculacompleta https://hype.co/elbanodeldiablopeliculacomplet
    https://hype.co/verelbanodeldiablopelicula https://hype.co/elbanodeldiabloonlineenespanol-1
    https://hype.co/pelisflixverelbanodeldiablo https://hype.co/elbanodeldiabloespanolylatino
    https://hype.co/elbanodeldiabloonlinelatino https://hype.co/elbanodeldiabloenespanol
    https://hype.co/venomazutolsomenetteljesfilm https://hype.co/venomazutolsomenetfilm
    https://hype.co/venomazutolsomenetmagyarul https://hype.co/venomazutolsomenetvidea
    https://hype.co/venomthelastdancestreamingvf https://hype.co/voirvenomthelastdancestreaming
    https://hype.co/venomthelastdancefilmcomplet https://hype.co/regardervenomthelastdance

    cnbzcvnzvc

  • https://tinhte.vn/profile/1080p-hd-2024.3118190/
    https://tinhte.vn/profile/2024-1080p-hd-1.3118248/
    https://tinhte.vn/profile/hd-2024-4k.3118277/
    https://tinhte.vn/profile/2024-1080p-hd-1.3118323/
    https://tinhte.vn/profile/1080phd-20244k-chinese.3118344/
    https://tinhte.vn/profile/devils-stay-2024.3118405/
    https://tinhte.vn/profile/devils-stay-korean-hd.3118458/
    https://tinhte.vn/profile/2024-1080p-hd-1.3118555/
    https://medium.com/@voorheessn/cbfgjgfjghjfg-4204dd591f3d
    https://hackmd.io/s/B1MOhgZM1x
    https://www.pixiv.net/novel/show.php?id=23397679
    https://forum.thecodingcolosseum.com/topic/18432/dgjlhjljkhjlhjl
    https://web3devcommunity.com/topic/38852/xczxvzxcbxcbzxcbzcxbcx
    https://forum.instube.com/d/173280-dvcnbmcmbcvmb
    https://forum.daoyidh.com/topic/5616/sdgfytiriytirtiyfhdfh
    https://forum.realdigital.org/d/268598-dbvncvbmbvncvnxcv
    https://freepaste.link/rwrdpybhz3
    https://wokwi.com/projects/414364703047664641
    https://jsitor.com/CSle51Ozh3
    https://paste.ee/p/A3HbX
    https://pastecode.io/s/aun9y40d
    https://pastebin.com/7DpxabS0
    https://pastelink.net/dllagoys
    https://www.etextpad.com/pzthalgpol
    https://justpaste.it/fxido
    https://glot.io/snippets/h1qn5orw8x
    https://paste.enginehub.org/gWpK-vTw
    https://www.pastery.net/asmrha/
    https://paiza.io/projects/hzwOxK8LufTcBZyYrvDDlQ
    https://yamcode.com/cbncvnxvbmgjfgj
    https://paste.intergen.online/view/3af0738c
    https://paste.feed-the-beast.com/view/f540ff44
    https://rextester.com/ZRIU17005
    https://dictanote.co/n/1105278/
    https://notes.io/w6Vdm
    https://paste4btc.com/wDq7LR8O
    https://www.wowace.com/paste/c89a8e7b
    https://wow.curseforge.com/paste/086aff6b
    https://ibsurvival.com/topic/120711-fdhdfhrytuerytmcvbmcvbm/
    https://www.bankier.pl/forum/temat    mbdkuttrye,68885365.html

    cvzxcbfgjdfgjgfj

  • https://hype.co/venom-the-last-dance-tw-hd https://hype.co/venom-the-last-dance-tw1080p
    https://hype.co/red-one-tw-hd https://hype.co/red-one-tw1080p
    https://tinhte.vn/profile/2024-4k-hd.3116068/
    https://tinhte.vn/profile/venom-the-last-dan-2024-1080p.3116087/
    https://hype.co/ver-red-one-peliculas-ver-online https://hype.co/red-one-online-en-espanol-2024
    https://hype.co/gladiatoriienespanol https://hype.co/ver-gladiator-ii-online
    https://hype.co/ver-terrifier-3-online https://hype.co/pelisplus-terrifier-3-pelicula-completa-en-espanol-y-latino
    https://hype.co/pelisplus-ver-terrifier-3-pelicula-completa-espanol-latino https://hype.co/voir-venom-the-last-dance-2024-en-streaming-vf-en-francais
    https://hype.co/films-voir-venom-the-last-dance-streaming-vf-fr-complet-et-vostfr https://hype.co/teljes-a-vad-robot-online-filmek-magyarul-videa
    https://hype.co/teljes-ma-este-gyilkolunk-online-filmek-magyarul-videa https://hype.co/tee-yod-2-hd-thai
    https://hype.co/tee-yod-2-sub-hd-thai https://hype.co/voir-monsieur-aznavour-2024-en-streaming-vf-en-francais
    https://alessa-martina.hashnode.dev/choosing-the-right-headset-a-quick-guide
    https://www.fimfiction.net/blog/1055878/choosing-the-right-headset-a-quick-guide
    https://forumketoan.com/threads/choosing-the-right-headset-a-quick-guide.48298/
    https://medium.com/@mr.oldif/choosing-the-right-headset-a-quick-guide-f362c6bf2556
    https://www.hebergementweb.org/threads/valericaflori.2013762/
    https://factsplat.com/users/28a98269-234f-4eca-a853-d3b6b434b1d8
    http://maisoncarlos.com/UserProfile/tabid/42/userId/2233411/Default.aspx
    https://pinshape.com/users/6039924-valericaflori#designs-tab-open
    https://about.me/valericaflori
    https://fivedollarclassifieds.com/jobs/other-jobs/valerica-flori_i75145
    https://zapp.red/myforum/topic/gsfsd/#postid-58081
    https://highdesertdeals.com/threads/gersada.20368/

    valericaflori

  • https://lookerstudio.google.com/embed/s/kth400W4tAs
    https://lookerstudio.google.com/embed/s/i_P_LMIpfV0
    https://lookerstudio.google.com/embed/s/jLWrr1Zlu-0
    https://lookerstudio.google.com/embed/s/r8EItzilO70

    https://lookerstudio.google.com/embed/s/gYigaxVtENk
    https://lookerstudio.google.com/embed/s/knbqjHC7jU4
    https://lookerstudio.google.com/embed/s/mtwVonsyktc
    https://lookerstudio.google.com/embed/s/uyc9mPg6M38

    https://lookerstudio.google.com/embed/s/sKXx4IUaG3E
    https://lookerstudio.google.com/embed/s/pPZPjV7Q_Is
    https://lookerstudio.google.com/embed/s/shPur3u6sFk
    https://lookerstudio.google.com/embed/s/v71AE7ojI4w

    https://lookerstudio.google.com/embed/s/qCmCKBPBAns
    https://lookerstudio.google.com/embed/s/o8MIOTuvp9k
    https://lookerstudio.google.com/embed/s/riDN1wOuQsM
    https://lookerstudio.google.com/embed/s/odCHEmm6mW8
    https://lookerstudio.google.com/embed/s/rjYSLNCwuC4
    https://lookerstudio.google.com/embed/s/gQz5RDd_qn0
    https://lookerstudio.google.com/embed/s/hdlVGBazGcE
    https://lookerstudio.google.com/embed/s/kPOMrpBAtyY

    https://paste.centos.org/view/cecc98c4
    https://www.etextpad.com/xcx7rhxzzm
    https://pastelink.net/xgp5j9y2
    https://pastenote.net/link/cyqjn
    https://paste.enginehub.org/b-ve8ZUd8
    https://wokwi.com/projects/414275493955991553
    https://snippet.host/muzpxd
    https://paste.thezomg.com/240269/31342769/
    https://notes.io/w6Nxp
    https://paste.ee/p/jlifS
    https://tech.io/snippet/5AOeZ7j
    https://jsitor.com/cCObdgw0oK
    https://privatebin.net/?ac0c5460b24310d4#GM1ixxz5KwfUkm3G9N6wqx5kmDGnxx3eSt9S5QVtQLkS
    https://glot.io/snippets/h1q2co2ysh
    https://scrapbox.io/lookerstudioptbr/lookerstudio.google.com%2Fembed%2Fs%2Fkth400W4tAs

    lookerstudioportuguesgoogleindex2024

Leave a comment

Back to New Posts