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

4444 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://events.humanitix.com/host/cherry-magic-ep-1-thai
    https://gamma.app/public/30-Ep1-1-Full-HD-UNCUT-jx1ucqv01vrtp8u
    https://events.humanitix.com/host/maestra-ep-1-thai
    https://gamma.app/public/Maestra-Strings-of-Truth-EP-1-1-HD-THAI-fvagb4r5qws3hll
    https://events.humanitix.com/host/maestra-strings-of-truth-ep-2-thai
    https://gamma.app/public/Maestra-Strings-of-Truth-EP-2-2-FULLHD—gg664o0hi4ng4nq
    https://events.humanitix.com/host/welcome-to-samdalri-ep-3-thai
    https://events.humanitix.com/host/welcome-to-samdalri-ep-4-thai

    https://events.humanitix.com/host/the-sign-ep-3
    https://gamma.app/public/Ep5-5-Full-HD—ta963ky6flq6eis
    https://events.humanitix.com/host/beyond-the-star-ep-5
    https://events.humanitix.com/host/liar-ep-14
    https://events.humanitix.com/host/liar-ep-15
    https://events.humanitix.com/host/dab-jet-see-ep-17
    https://events.humanitix.com/host/the-whisperer-ep-3-uncut
    https://events.humanitix.com/host/cooking-crush-ep-3

    herbertlawson

  • https://tally.so/r/wa2gL9
    https://tally.so/r/mRDaAp
    https://4kings2.super.site/
    https://lhub.to/4kings2
    https://4kings2.webflow.io/
    https://teeyodhdthai.vzy.io/
    https://teeyod2023.paperform.co/
    https://teeyodfullhd.flyah.co/
    https://teeyod2023.pagy.co/
    https://dif.link/teeyod
    https://4kings2fullthai.mylandingpages.co

    oyiyrg

  • ttps://baskadia.com/post/1el05
    https://baskadia.com/post/1em6b
    https://themarvel1.statuspage.io/
    https://pekanbarugass1.statuspage.io/
    https://groups.google.com/g/moviesonlineeropa/c/wJLK-0c1Uo4/m/-mchCycKAgAJ
    https://groups.google.com/g/theropecurse2/c/AXtZXHHGAKU/m/TmAvUjIrAgAJ
    https://groups.google.com/g/chinesemantap/c/8B7aUfaD7uM/m/wtSARUGCAQAJ
    https://groups.google.com/g/chinesemantap/c/bZ7eavfUzt4/m/9sphSqKCAQAJ
    https://groups.google.com/g/metaeropahu/c/0ac6sJNqVcs/m/zDw1AVQnAQAJ
    https://groups.google.com/g/hereyheulaokeh/c/ZOG3r_M8awI/m/7×4-brSzAAAJ
    https://groups.google.com/g/maarufamarstreammovies/c/7K20EktsDAE/m/nAlCI09vAgAJ
    https://groups.google.com/g/hereyheulaokeh/c/ehmIWfn9S_U/m/uTKo0pW1AAAJ
    https://gamma.app/public/2023-g3un6c4rxkrjf8k
    https://gamma.app/public/1080pHD-59wcwnxeyfe817c
    https://gamma.app/public/ZH-1080-v70h118qq1unl5t
    https://gamma.app/public/Ver-Wonka-2023-Online-en-Espanol-y-Latino-oxwcjrsvko21648
    https://gamma.app/public/Ver-Wonka-2023-PELICULA-COMPLETA-ESPANOL-Y-LATINO-Cuevana-3-984ss5n2vu99vlq
    https://gamma.app/public/VER-Wonka-La-pelicula-2023-REPELIS-720p-HD-Online-4K-qup4nmg7umo390i
    https://4k.playhdmovie.co
    https://4k-watch.playhdmovie.xyz
    https://nets-flix.xyz

    nwarikoo

  • https://groups.google.com/g/comp.mobile.android/c/sp7vl8glRt4
    https://groups.google.com/g/comp.mobile.android/c/-M8WRxWJh70
    https://groups.google .com/g/comp.mobile.android/c/S2QYWSyFWMM
    https://groups.google.com/g/comp.mobile.android/c/8jPJLsA2T6A
    https://groups.google.com/g/comp.mobile .android/c/44lAjHv73AI
    https://groups.google.com/g/comp.mobile.android/c/ZdH-DrNMYRk
    https://groups.google.com/g/comp.mobile.android/c/0ROLDwld0Do
    https://groups.google.com/g/comp.mobile.android/c/p4aL-kHlyNw
    https://groups.google.com/g/comp.mobile.android/c/bDU4mCONsS8
    https://groups. google.com/g/comp.mobile.android/c/kn_CXjDO_Jc
    https://groups.google.com/g/comp.mobile.android/c/jOf926kP1L4
    https://groups.google.com/g/comp. mobile.android/c/pv71pTmM-bU
    https://groups.google.com/g/comp.mobile.android/c/CG9Szb6JFw0
    https://groups.google.com/g/comp.mobile.android/c/ 4Is7I8CCpZM
    https://groups.google.com/g/comp.mobile.android/c/Hm5EmFUpjls
    https://groups.google.com/g/comp.mobile.android/c/BsZVQpYtgvk
    https://groups.google .com/g/comp.mobile.android/c/gy9cjLuBnmA
    https://groups.google.com/g/comp.mobile.android/c/xL0DYC5godA
    https://groups.google.com/g/comp.mobile .android/c/7LZcH1GKMMQ
    https://groups.google.com/g/comp.mobile.android/c/3rFDRXrUFZY
    https://groups.google.com/g/comp.mobile.android/c/WXp_rS3kDpw
    https: //groups.google.com/g/comp.mobile.android/c/EbvNHJxczzw
    https://groups.google.com/g/comp.mobile.android/c/MyOehvyZZkY
    https://groups.google.com/ g/comp.mobile.android/c/d3AhcFl4Ym4
    https://groups.google.com/g/comp.mobile.android/c/lBaG4zuIKfw
    https://groups.google.com/g/comp.mobile.android/ c/zQEf2wIo16Y
    https://groups.google.com/g/comp.mobile.android/c/WpGae3Zgixs
    https://groups.google.com/g/comp.mobile.android/c/-WQWQt7GYVo
    https:// groups.google.com/g/comp.mobile.android/c/gndIVesEGGE
    https://groups.google.com/g/comp.mobile.android/c/d3AhcFl4Ym4
    https://groups.google.com/g/ comp.mobile.android/c/InmNiIQJjj0
    https://groups.google.com/g/comp.mobile.android/c/SfGk9_Rv8No
    https://groups.google.com/g/comp.mobile.android/c/ sJRR9mE1yDw
    https://groups.google.com/g/comp.mobile.android/c/SrTiHZ6srlE
    https://groups.google.com/g/comp.mobile.android/c/OusoLRJPTq4
    https://groups.google .com/g/comp.mobile.android/c/Ml0wzijym7Q
    https://groups.google.com/g/comp.mobile.android/c/KXjWAxIaDUo
    https://groups.google.com/g/comp.mobile .android/c/W6wGZU0XdSc
    https://groups.google.com/g/comp.mobile.android/c/ycuaB9m_HOg
    https://groups.google.com/g/comp.mobile.android/c/lQqcZ9Zg6z4
    https://groups.google.com/g/comp.mobile.android/c/vzDgOrRhv0o
    https://groups.google.com/g/comp.mobile.android/c/MBR5xjvaxwU
    https://groups.google. com/g/comp.mobile.android/c/yMnqsVWzPxw
    https://groups.google.com/g/comp.mobile.android/c/GJeLdfed8WQ
    https://groups.google.com/g/comp.mobile. android/c/ozAsM7B8knA
    https://groups.google.com/g/comp.mobile.android/c/dqHL990VVO4
    https://groups.google.com/g/comp.mobile.android/c/Nn1NjOoKAIA
    https:/ /groups.google.com/g/comp.mobile.android/c/UuuO9o4Q5vg
    https://groups.google.com/g/comp.mobile.android/c/hFXFC-ZgFS4
    https://groups.google.com /g/comp.mobile.android/c/U7MDlBLcQn8
    https://groups.google.com/g/comp.mobile.android/c/tpl3YdTibEs
    https://groups.google.com/g/comp.mobile.android /c/L_qse1EW7nc
    https://groups.google.com/g/comp.mobile.android/c/M9lkZ7KD70o
    https://groups.google.com/g/comp.mobile.android/c/Xjq71gKE43U
    https:// groups.google.com/g/comp.mobile.android/c/FTzZSGzqKdA
    https://groups.google.com/g/comp.mobile.android/c/KnUH-H3CSO4
    https://groups.google.com/ g/comp.mobile.android/c/HDlZVrWUoV8
    https://groups.google.com/g/comp.mobile.android/c/DwwhFPkk1q8
    https://groups.google.com/g/comp.mobile.android/ c/BA2iIrDKyb8
    https://groups.google.com/g/comp.mobile.android/c/I0ym0TEwCpo
    https://groups.google.com/g/comp.mobile.android/c/ZF9YcCBENAw
    https://groups .google.com/g/comp.mobile.android/c/niDp7Lhg14s
    https://groups.google.com/g/comp.mobile.android/c/ywOA5sSNYaI
    https://groups.google.com/g/comp .mobile.android/c/Q2bNdt0zoEM
    https://groups.google.com/g/comp.mobile.android/c/6pr3GyNK8zk
    https://groups.google.com/g/comp.mobile.android/c/ud56PhhLkbg
    https://groups.google.com/g/comp.mobile.android/c/LBQiCwXjOY8
    https://groups.google.com/g/comp.mobile.android/c/UVjAKTXxkpg
    https://groups.google. com/g/comp.mobile.android/c/cP0dSKSuh7I
    https://groups.google.com/g/comp.mobile.android/c/c4747ES1NN4
    https://groups.google.com/g/comp.mobile. android/c/qe2gehdYNMI
    https://groups.google.com/g/comp.mobile.android/c/kJvkaMeDb6A
    https://groups.google.com/g/comp.mobile.android/c/ttl2qeHqxIw
    https:/ /groups.google.com/g/comp.mobile.android/c/0F4kjbthRac
    https://groups.google.com/g/comp.mobile.android/c/QCV5E-cpLT4
    https://groups.google.com /g/comp.mobile.android/c/UPbO8DihRqQ
    https://groups.google.com/g/comp.mobile.android/c/YHdXPeIjb_Y
    https://groups.google.com/g/comp.mobile.android /c/Ekx9nst9LK4
    https://groups.google.com/g/comp.mobile.android/c/OUWLzJx_9CY
    https://groups.google.com/g/comp.mobile.android/c/pA9Dt2Ss3Qg
    https://groups.google.com/g/comp.mobile.android/c/00zvlVW6XoM
    https://groups.google.com/g/comp.mobile.android/c/9K7eyLEE0c4
    https://groups.google. com/g/comp.mobile.android/c/9OYK6JaDd2w
    https://groups.google.com/g/comp.mobile.android/c/jnz_4_IgBew
    https://groups.google.com/g/comp.mobile. android/c/XnRukH_2yD0
    https://groups.google.com/g/comp.mobile.android/c/amPDoSlCK2Q
    https://groups.google.com/g/comp.mobile.android/c/mm023Bf68sQ
    https:/ /groups.google.com/g/comp.mobile.android/c/HihObhnx4ik
    https://groups.google.com/g/comp.mobile.android/c/KM01STwKOrU
    https://groups.google.com/g /comp.mobile.android/c/OpprzmO_P_k
    https://groups.google.com/g/comp.mobile.android/c/oi56dZOqY8Q
    https://groups.google.com/g/comp.mobile.android/c /ynQTzC4utpg
    https://groups.google.com/g/comp.mobile.android/c/j4nbhh1-fp0
    https://groups.google.com/g/comp.mobile.android/c/DB8efPrUkOI
    https:// groups.google.com/g/comp.mobile.android/c/htE_WJSvzec
    https://groups.google.com/g/comp.mobile.android/c/07H7sPZmzok
    https://groups.google.com/g/ comp.mobile.android/c/wGw018R51RM
    https://groups.google.com/g/comp.mobile.android/c/U4QZFCEHqfc
    https://groups.google.com/g/comp.mobile.android/c/ 0j6WWUfpuaM
    https://groups.google.com/g/comp.mobile.android/c/K8Rz1TW3xHc
    https://steemit.com/best2023/alzapriyadi8887/mount-marapi-eruption-at-least-22-hikers-found -dead-expert-suspects-negligence https://qr.ae/pKOgqN https://gamma.app/public/best-movies-2023-ruj4bg6c5c283gn https://github.com/apps/fhgfchjgcjgvj https://forum .webnovel.com/d/145103-four-dead-after-two-indonesia-air-force-planes-crash-in-exercise https://vocus.cc/article/65736257fd897800010ca33c https://rentry.co/7u8g8 https://c.neronet-academy.com/post/https-groups-google-com-g-comp-mobile-android-c-sp7vl8glrt4-https-groups-go--657363802e2451532de55d88 https://encartele.tribe. jadi/post/https-groups-google-com-g-comp-mobile-android-c-sp7vl8glrt4-https-groups-go--657363d6f431e3c871266fae https://community.thebatraanumerology.com/ https://followme.tribe. jadi/post/https-groups-google-com-g-comp-mobile-android-c-sp7vl8glrt4-https-groups-go--65736447f1bf5a6ee0c06a55 https://roggle-delivery.tribe.so/post/https-groups- google-com-g-comp-mobile-android-c-sp7vl8glrt4-https-groups-go--6573646d56c32b5f1096b423 https://thankyou.tribe.so/post/https-groups-google-com-g-comp-mobile- android-c-sp7vl8glrt4-https-groups-go--65736615e3024e706d3abf0d https://bemorepanda.com/en/posts/1702061698-hvkjcghxg https://challonge.com/kkybaa28 https://forum.contentos.io/topic/ 598695/sfxdgcfjhbk-xfghxgzfzfgd https://justpaste.it/7b81y https://plaza.rakuten.co.jp/alzapriyadi8887/diary/202312080000/ https://baskadia.com/post/1gi30 https://wow.curseforge.com/paste/96d205a5 https://glot.io/ cuplikan/grbwty5htk https://anotepad.com/notes/y79t8b3p https://ctxt.io/2/AADQXD3lFg https://paste.feed-the-beast.com/view/09a47885#L55 https://paste. ofcode.org/67zWZgyPUEJHG4UKfGsgSy https://pastebin.com/6NHc0F7W https://justpaste.me/BgKZ2 https://paste.mozilla.org/GDr4sFNq#L10 http://nopaste.paefchen.net/1973531 https:/ /telegra.ph/xfhdxtgzdsg-12-08 https://www.deviantart.com/haikal2272pg/art/Download-1000365607 https://www.scoop.it/topic/dvfzvbvxbvx/p/4149439291/2023/12/09 /https-gamma-app-public-best-movies-2023-ruj4bg6c5c283gn https://sway.office.com/BTDb9YmVUoHdUoIt https://bitbin.it/1VWtzHLj/ https://pastelink.net/wbix45mk https:// www.click4r.com/posts/g/13395934/ https://tempaste.com/rHecwqaTD3N https://paste.ee/p/d4sVE https://snippet.host/jdhtkt https://yamcode.com/dzgzdxcvzc -2 https://paiza.io/projects/KG38B28Oz54B7W6b9aEItg https://output.jsbin.com/mazivet https://codepen.io/Alza-Priyadi/pen/xxMBRXP https://jsfiddle.net/alzapriyadi8887/5s48vej0 /1/ http://www.shadowville.com/board/general-discussions/321432-gdgdg2343246767432-4-32gf#p600991 https://the-dots.com/projects/untitledgzdfasdad-995280/preview https://www .pasteonline.net/alzapriyadi8887-1 https://hackmd.io/8h73iJCgT9SSJRoLSVk-1w/Hkn9BlZUT

    SDAdsxA

  • https://4kings.zapof.com/
    https://4kings.zapof.com/page/bFozm8/2-hd
    https://4king2.vzy.io/
    https://4kings2thaiversion.vzy.io/
    https://survey.porsline.com/s/mGFFJjfx
    https://supparer.outgrow.us/supparer
    https://4kings2fullthai.mylandingpages.co/
    https://4kings-full-story-thai.paperform.co/
    https://4kings2023.vsble.me/
    https://4kings2023.vsble.me/4kings2hd/4king2/

    ddfdfsf

Leave a comment

Back to New Posts